You want six-pack abs? A washboard stomach you’ll be proud to show off on the beach? Then for the time being, forget about the crunches, the sit-ups, the pilates, the exercise balls, and all the other ab exercises.
Eating right, rather than doing ab exercises, is the first step toward obtaining that six-pack. Anderson’s first rule of healthy eating: “Stay away from any and all processed foods.” Other weight-loss tips:
- Fruits and vegetables should be the cornerstone of your healthy diet. They’re low in calories but provide bulk to keep you from feeling hungry.
- Protein should come in the form of lean meats and fish. Choose beef or pork cuts that have “loin” in their name, and remove the skin from poultry.
- Whole grains are much better for you than processed flour or grains because they contain more fiber and nutrients.
- Don’t avoid dairy, which provides needed calcium and nutrients. Instead, consume dairy products that are very low-fat or fat-free.
- When cooking, use olive oil or vegetable oil rather than solid fat products like lard. That way, you’re replacing harmful saturated fats with unsaturated fats.
- Drink lots of water, rather than sugary fruit juices or soft drinks.
- Monitor your portion sizes, and cut back if you normally eat large portions of food.
- Stop snacking on high-calorie items like cake, cookies, or potato chips.
Exercise also is important in ridding yourself of body fat, and once again, you shouldn’t limit your workout routine to just abdominal exercise. “Fat covers your entire body,” Anderson said. “In order to lean up, you have to do strength training everywhere.”
She recommends a combination of strength training and aerobic exercise to really reduce body fat. “Aerobic exercise is a calorie burner. If you’re out and you’re running, you burn calories, but your metabolism stays elevated for only an hour or so afterward,” Anderson said. “It doesn’t improve your lean muscle mass, either. Strength training does, and it also kicks up your resting metabolic rate 24-7, which helps you lose more weight.”
- Ab Exercises
If you’re dead-set on doing ab exercises to make sure those muscles look good once they’re unveiled by your melting flab, keep in mind that some workouts are better than others.
The ab exercises recommended by the American College of Exercise include:
- Pedal motion. Lie flat on the floor, and put your hands beside your head. Start with your knees elevated at about a 45-degree angle. Begin a bicycle pedal motion in which you touch your left elbow to your right knee and vice versa, crunching your abs with each movement.
- An ab challenge. This requires a special piece of gym equipment with extended arms also known as a “Captain’s Chair.” You start by gripping hand-holds on both arms of the chair and letting your legs dangle below. Lift your knees up close to your chest and then lower them, being sure to carefully control the entire movement.
- Exercise ball. While sitting on an exercise ball, feet firmly on the floor, walk your body forward, positioning the ball into your lower back. Cross your arms over your chest and tuck in your chin about a fist’s-width from your chest. Contract your abs to raise your torso, bringing it up no more than 45 degrees from your thighs. Bringing your feet closer together will force you to work your obliques by challenging your balance.
Six-pack abs are within your reach if you change the way you eat and even the way you exercise. A healthy lifestyle and healthy diet will not only make your body healthier, they’ll improve the way your abs look, too.
The 15 Best Fat-Burning Foods
These are foods that start curving your waistline the moment they leave your fork and enter your mouth. They build muscle, promote fat burning, or simply use energy (i.e., burn calories) just to digest them! Stock up today.
Dairy products (fat-free or low-fat milk, yogurt, cheese)
Build strong bones, fire up weight loss
Build muscle, burn fat
Turkey and other lean meats
Build muscle, strengthen immune system
Improve satiety, prevent cravings
Enova oil (soy and canola oil)
Promotes fullness, not easily stored as fat
Boosts testosterone (a good thing even in women), builds muscle, burns fat
Fatty fish (such as salmon, tuna, mackerel)
Trigger fullness, fire up fat burning
Lowers insulin, regulates blood sugar and metabolism; be sure to eat the fleshy white membranes
Fires up fat burning
Spinach and green vegetables
Fight free radicals and improve recovery for better muscle building
Whole grains (quinoa, brown rice, whole grain cereal)
Small doses prevent body from storing fat
Beans and legumes
Build muscle, help burn fat, regulate digestion
Builds muscle, burns fat
Reference: Women’s Health