There’s no secret to developing your six pack. When trying to develop the ever so elusive six pack, it is easy to get caught up in flashy advertisements and marketing promises. With literally thousands of so-called gurus promising you the world, the task of translating the nonsense into language you can understand is a daunting one. Here is the thing that many people, including a lot of trainers, overlook: diet. The single most important tool that you need in order to develop your abs is diet.
Regardless of what you’ve heard, or what the latest hyped up fat loss pill promised you, abs are made in the kitchen and not in the gym. You could have the best training program of all time, but if your diet sucks, so will your abs. Instead of falling for the empty promises, spend your time focusing on the things that matter, like solid nutrition principles, and leave the rest of the stuff alone.
Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body. That makes it the most valuable macronutrient of all, because your body burns a ton of calories breaking it down. This is one of the main reasons why professional athletes and competitive bodybuilders eat a diet that is high in lean protein and also have some of the best physiques on the planet.
Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat. This is definitely a myth that needs to be busted. Of course eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout. When you eat carbs post-workout, they have the smallest chance of turning into body fat. Make sure you include healthy fats primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish , and olive oils into your diet. By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats you will begin to super charge your metabolism and turn your body into a 24-7 fat burning machine. Dietary fat in your diet will kelp keep insulin levels stable, which will help prevent you from gaining additional body fat.
Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will. Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss. Generally, work your abs for about 20 minutes two or three times per week. There is just no reason to work abs any more than this.