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Carl Hugo
Dec 16, 06 - 9:24 AM |
How to get Abs (Abdominals)
Getting great abdominals is a combination of the following factors: A great diet consisting of (40% carbs, 40% proteins, 20% Good Fats), like the one I recommend on my Bodybuilding Nutrition Basics article works best for the purposes of losing body fat. Carbs should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli. Proteins should come from chicken, turkey, tuna, and lean red meats. Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this time, not because they are not healthy but due to the fact that the type of carbs contained in these foods may slow down fat loss. A good weight training routine that has you in the gym for 45-60 minutes four to five times a week, with an abdominal program that is performed at least 3 times a week. Enough cardio built into the program to start the fat loss process and burn some extra calories. 20-30 minutes, 3 times a week at a challenging pace should start producing results. For those of us with a slower metabolism, we may need up to 45 minutes 6-7 times a week. Finally, consume no more than your bodyweight x 12 in calories per day. On Sundays, increase this amount to 15 in order to increase the metabolism. Do the caloric increase in the form of carbs. |
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