If you have tried every ab exercise, but your workout still hasn’t provided the optimal results, here are the famous 10 eating tips to get ABS without exercise, to uncover those ab muscles to get your midsection looking sexy.
This six-pack solution will blast flab from your belly with no crunches required, and it works for both men and women. The eating tips below lead to rapid weight loss and will turn your no-pack into a whoa-pack.
Start Your Day Off Right
Your first meal when you wake up (and after working out) should contain your largest carb intakes of the day. This is when the body’s glycogen stores are depleted, so replenishing them quickly is crucial to physical and mental functioning. A serious weight-training session depletes glycogen stores too, so consuming a mix of complex carbs along with a protein within 60 minutes after a workout will restore your energy and ensure long-term muscle recovery.
Drink Your Water
The body cannot efficiently change carbs into energy without an ample water supply, and according to the Journal Physiology of Sport and Exercise, you can’t deliver essential amino acids to muscle tissue without adequate water either. Not enough hydration causes your workouts to suffer, and insufficient liquids in your body will also hinder fat breakdown.
Also, it’s important not to wait to drink water until you’re thirsty. Thirst signals are the first stage of dehydration, which means you’re already too late, so be sure to drink often throughout the day, and especially before & during a training session.
Don’t Let Hunger Be Your Guide
The human body can be a bit confusing, because by the time it tells you it needs nutrients, it’s already deficient. Hunger pangs are your body’s last-ditch efforts to convince you to eat. Stay ahead of hunger by eating before your stomach starts growling. If you’re pressed for time, consider grabbing a prepared chicken breast, a small baked potato, or a salad, all of which can be made the night before and require minimal prep time. Good snack ideas can also be as simple as a nutrition bar a small protein shake or a large banana which are all substantial enough to replace a meal.
Eat 5 or 6 Meals Per Day
In an attempt to slim down quickly, many people still consume the bulk of their calories in two or three large meals each day, where they often going for hours at a time eating nothing in between their meals. You can lose weight on a reduced-calorie three-meal plan, but you can’t make your body burn fat more efficiently this way, which is key to long-term weight loss.
A nutritious meal or snack about every three hours for most people keeps blood-sugar levels stable, and feeds your body a steady stream of necessary nutrients that help control “hunger-induced” cravings for unhealthy snacks like refined sweets and trans fat items. It also leads to more effective glycogen storage in the liver and muscle tissues, ensuring your body won’t cannibalize muscle as an energy source during your workouts. If you have trouble fitting in extra eating times at work, prepare food ahead of time and stock your office right.
Understanding Your Protein Needs
Protein is very important, and if you are wondering how much protein you need. If you commute to work by car, and are working a 9 to 5 desk job, protein isn’t an issue. But for people who are active in sports and train regularly, adequate protein is essential for losing fat and building lean muscle. Consuming between 0.8 and 1 gram of protein per pound of lean mass is a good reference point.
To help calculate your perfect amount, use the weight you think you would look good at. For example, if an ideal weight for you would be 170 pounds, multiply that number by 0.8 grams, making your daily protein requirement 136 grams, which translates to 27 grams of protein per meal, at five meals per day.
Muscle burns calories even at rest, but fat just sits there, so the last thing you want from your weight-loss program is a loss of muscle tissue. Minimize this loss by getting enough protein delivered in relatively precise doses throughout each day, but remember, for your body to put that protein to work for muscle building, you’ve got to log weight lifting time regularly.
Eat Protein With Every Meal
While eating anything raises your metabolic rate, protein boosts it the most. Consuming chicken, turkey, beef, eggs, Greek yogurt and cheese as good choices for boosting metabolism. Protein is also essential to building muscle, and the more muscle you carry, the more efficiently your body will burn the fat. Keep track of your protein intake for a month or so and then make adjustments if your fat loss hits a plateau. Make sure you are not suffering from over-training syndrome, as too much time at the gym will slow your fat burning furnace.
Diversify Your Carbs
When planning meals, you may be tempted to stick to a few familiar sources of carbs, but you must remember that the body works better when you keep it guessing, so don’t let yourself get into a rut. Eating a variety of carbs, even some simple sugars at times, is actually desirable for athletes, according to the Journal Essentials of Strength Training and Conditioning.
Keep in mind, that’s not an invitation to gorge on candy bars, as foods like sweet potatoes, brown rice, whole grain pasta and vegetables should make up the bulk of your carbs. Many people overdo their carb intake, because they think that because they’re low in fat they are safe. But the body doesn’t discriminate, an it stores any excess calories no matter what they are from.
Alternate Your Carb Volume
Once you’ve figured out your daily carb requirement, there is a tendency is to eat equal amounts of carbs at every meal. This approach can work well in the early phase of a weight-loss plan because it trains your body to expect a certain amount of essential nutrients on a regular schedule. But over time, your body will achieve homoeostasis, meaning it will adapt to the pattern and work just enough to maintain its current balance of lean mass to fat stores. To continue getting leaner, you must continue adapting.
Give Your Body A Carb Shock
If you’re not diabetic or prone to hypoglycaemic episodes, you can keep your body guessing by restricting your carb intake (about 125 grams per day) for 48 hours every two or three weeks. Your body will search for alternate energy sources, breaking its rhythm and revving up your metabolism. Because it has been glycogen-depleted, your body will quickly use sugar carbs for energy when you return to taking in normal levels.
Do not go low-carb for more than a couple of days or take in fewer than 125 grams per day. Most people do not realize that critical heart and brain functions rely on carbs, so depleting sugar stores can make you lethargic, foggy-headed and “hangry”, so when attempting this technique, try it on the weekends when you don’t have to deal with work stressors.
Finish Your Day Off Light
Your last meal of the day or your last two meals if you’re eating more frequently, should emphasize protein rather than typical slow-burning carbs like pasta. The carbs you do ingest should be the “wet” kind contained in high-water, medium-fiber foods such as cucumbers, leafy green salads, tomatoes and steamed veggies. High-fiber, low-water foods will leach water out of your system, while wet carbs, on the other hand, allow you to maintain relatively adequate levels of fluid during the night.
A good idea is eating fish as part of your last meal of the day, as fish is very healthy and makes for a lighter meal, and it’s a good way to replenish aminos while getting essential fatty acids. The American Heart Association recommends at least two servings of fatty fish, like salmon and tuna per week.