nutritional
tips to
revealing
better abs
By Chris Aceto
Gut check: /s a /ayer of bodyfat obscuring your
abdominals? \ so, your first reaction might be to train your abs extra hard.
But no matter how many crunches you do, you have to shed the bodyfat to be
able to display defined abs.
Crash diets aren't the answer either. They may take some weight off, but they
don't keep it off. Besides cutting your calorie intake moderately, you can help
yourself get and stay lean by increasing the number of calories your body burns
= both by exercising and by boosting your metabolism.
Try these 12 techniques along with the ab exercises in the “Road Map to Great
Abs” pullout to convert your barrel into a well-defined six-pack.
Phot by Cary Sorensen‘Aerobic exercise is equally
important — it can transform
your appearance by using
stored bodyfat as fuel, Start
‘with three 20-minute sessions
per week. If you see your
bodyfat levels begin to fall,
continue with this protocol. If
necessary, you can build up to
four 30-40-minute sessions
weekly.
Scharnhorst sums up the
cffects of cardio training this
way: “Aerobics isa great way to
burn fat, but don't go over
board. The main factor in
long-term results is a balance
between your total caloric
intake and weight training
Sure, cardio may help you get
to your goal faster, but you'll
be disappointed if you don't
watch your caloric intake.
Photos by Roni Ramos
your prio
Fess individuals seeking a measurnble change
Which fe of exere is bette — lng weghus ox a
dio work? Although both will alter your musclesto-fa
ratio, weight training is be
premier activity for long.
Accorcling to Roger Schai
lopment at Washington State University (Pullman),
‘Unless you're obese, weight training ought to be your
primary focus for solid changes in hody composition,”
Resistance training builds muscle, which elevates your
‘metabolism and increases calorie burning, The calorie
burning effect of a hyped-up metabolism works around
the clock, 24 hours a day: In time, weight training work
outs that build lean body mass can help melt away
bodyfat.
Scharnhorst recommends: “If your goal is to add lean
body mass, a good rep range is somewhere between 8
and 10nd up to 12 reps for each set. Try to take each set
to local muscle failure and, if needed, ask the help of a
spotter so youll have the confidence to work a muscle to
its limit.” (OF course, don’t train to failure all the time;
that will siow your progress.)
‘As for exercise selection, sets and frequency, he adds:
“Stick with multjoint exercises like pressing motions,
squats, bent-over rows, deadlifis and chins, Perform 2-3
‘exercises for each bodypart and around three sets for
each exercise you choose. Work each bodypart once a
‘week, though experienced lifters can eventually build up
to working a bodypart about twice a week or once every
four days.”
Ann Grandjean,
EdD, director of
the International
Center for Sports
Nutrition, points out,
‘Empirical wisdom.
tells us that grazing
throughout the day
offers a constant
supply of nutrients,
improving absorp-
tion and. providing
even blood levels
of nutrients.” Pro
bodybuilders, who
inning to pull ahead as the
are masters at achieving low levels of bodyfat with:
ay
several meals each day. You can emulate these
dietary methods by splitting your total daily food
on into five or even six smaller meals.
This increases nutrient absorption, which in turn
may improve protein and carbohydrate utlizatior
for maximum muscle growth.
out sacrificing lean body mass in the “rippin,
process, apply the grazing technique by caeat low-fat foods
Building lean body mass, which increases the total amount
of calories you bur at rest, requires you to train effectively and
consume a dict that contains adequate carbohydrate and pto-
tein. Carbs are the fuel for weight training exercise, while protein delivers amino
acids to build and repair muscle tissue broken down through resistance training,
‘To reduce your total caloric intake without sacrificing calories from carbs and
protein, cut back on fats like salad dressings, fried foods and fatter cuts of mea
Switch to fat-free daity products and lean protein sources like skinless chicken,
‘or turkey breast, fish and leaner cuts of red meat
include protein at
each meal
Weight training increases your protein needs. Amino acids from protein
foods such as chicken, fish, nonfat dairy products and lean cuts
of red meat are the building blocks muscles use to
grow in size. Many sports nutritionists recommend
Consuming approximately T gram of protein per
pound of bodyweight to increase
muscle mass
but you should take this advice one step fu
ther by breaking down the protein require
‘ment into small portions, The number of
meals you consume should dictate t
Amount of protein you eat at exc
neal, Fc
if you weigh
170
for roughly 28
grams at each of six daily meals.
include fiber in
your diet
Toby Watkinson, DG, CCN, adamantly supp
the valteofa high ber lec you tune neo bes
dicated radio program, “The Health. Detecine
He recommends cet that completely restricts
refined foods and ads, “Fbeddense foods me
important in controlling bodyfat.” His top picks for
fiberrich carbs include pouoes, sweet potatoes,
wild rice, fruit and vegetables, He says these foods
stimulate the appetite center in the brain, leaving
you feeling full and satisfied and less prone 10
‘overeating,
~
5 =
If smaller, more frequent meals is the mantra of
the aspiring bodybuilder, langer infrequent ones
‘ought to be forbidden, since excessive calories at
one sitting can overload the digestive system, lead-
ing (0 inferior absorption and probably a greater
chance to store excess calories as fat. cardinal sin is
to try to make up for a missed meal by doubling up
ata later one. Ifyou do miss a meal, instead eat a lit
tle bit more at each of your following scheduled
meals. Eating a double portion sitting can
influence fat storage, especially if you have no plans
for immediate physical activity
‘An ideal approach to build-
ing muscle and shedding fat
is to provide your body with
adequate amounts of carho-
hydrate and protein through
the day while creating a
small total caloric reduction?