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Quick and Easy Notes on Abs
By Fitness Atlantic Writer: Brian Cannone
The wonderful thing about washboard abs is that we all have the correct anatomical placement of the muscles that will allow us to have them. Washboard abs are not really created, they are merely allowed to show or unfortunately covered by a layer of fat.
The key to displaying the washboard look is to decrease the amount of fat directly over this area. Intentionally decreasing body fat in only one area is not possible and thus neither endless crunches, the latest whiz bang gizmo, nor the newest pill alone will accomplish this feat.
There needs to be a focus on decreasing OVERALL body fat. This can easily be accomplished by having a consistent cardio routine (such as running, bike riding), incorporating several days of weight lifting, and most importantly following a nutrition plan full of clean foods.
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Both discipline and planning are needed to attain washboard abs. The discipline is needed to prepare the food and bring it with you where ever you go. It also takes discipline to stick to an exercise program. Planning is also required for proper food consumption and taking time out to cook. Planing also means making time in the busy schedule to get a minimum amount of exercise.
From a nutrition standpoint it is imperative to find out how many calories the body needs to stay at its current shape. There then needs to be a negative caloric balance so that the body is forced to tap into its stored fat for energy. Under eating without regard to the body's minimum requirements, or overdoing cardio exercise often leads to the body using protein (taken from the muscles) for energy.
A person on an extreme diet may also see weight lost either in the form of water which they excrete or the foods they have eliminated also contained water. Once the calorie requirement is found, the person should decrease their intake by 250-500 calories per day. This, in addition to burning between 250-500 calories per day will lead to a deficit of around 3500 calories per week. One pound of fat is eliminated for every 3500 calorie deficit.
After having the number of calories figured out, the next step is to be particular about the types of foods that are consumed and exactly when they are consumed. Carbohydrates are not bad. In fact, they play a vital role in the body's ability to burn fat and in helping muscle-building protein reach the appropriate areas. Ideally, the carbohydrates are consumed earlier in the day when the body will have the rest of the day to use this energy source.
Another important time to have the carbohydrates is after a workout, and especially after a weight lifting session. The post workout meal must contain a carbohydrate and a protein (think rice and chicken, or protein powder with banana). This mix will be taken up more rapidly into the system and thus give the body nutrients to replenish. Food quality cannot be under-emphasised. The person looking for the washboard abs needs to stay away from fried foods, from simple sugars (such as those found in processed foods, candy, and typical junk food), and from unhealthy sources of fat (such as cheese, or certain cuts of meat).
The cardio routine must be done consistently to help burn to stored fat. Bodybuilders near their competition date will often do cardio on an empty stomach (ie: first thing in the morning) to give the body a greater chance at tapping into fat as an energy source.
The effort should be enough to make you winded and to make conversation possible, but difficult. This routine should be done 4-5 times per week and last from 25-45 minutes. Higher frequency and greater length of time may be needed for the individual who has a lot of fat to loose.
Lastly, a solid weight lifting routine needs to be implemented. This will help keep a higher muscle mass which forces the body to burn more calories during the day in order to maintain the mass. This plan can be done at home with a few dumbells, bodyweight, and household items (milk jugs, bags of dog food, spare tires).
Washboard abs can be attained, but it takes hard work done consistently and smart decisions made daily.
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