You know those J Lo abs that she rocks in her daring outfits at awards ceremonies? Those are the abs that you would KILL for. Like seriously kill. You have sweated and starved to try and get abs like those. But you still don’t have them. WTF? Let me tell you a little secret: J Lo works hard for that stomach, but her biggest secret is that she was is. Consistency is so key when you are trying to sleekify your midsection. We all know that flat stomach is there, just hiding for the winter. Or maybe the last 6 winters. But who is counting? Time to dive in and get your guide to a flat stomach!
Rule Number One: Abs are MADE in the gym.
You read that right. You have probably heard over and over that a flat stomach is made in the kitchen. I’ll get to the kitchen, don’t you worry. But abs are MADE in the gym. Those muscles don’t work themselves while you are sitting there eating your salad. Ok, they might if you have superior posture, but you get my point. You need to work those abs so that when you unveil them, there is something to show. Now, working your abs in the gym alone will not lead to those sleek obliques you dream of. But it will form them!
Rule Number Two: Abs are UNCOVERED in the kitchen.
This is where the kitchen comes in. You can do a million crunches, two million leg raises, and enough swiss ball pikes to kill a cat. But without the proper nutrition you will have abs of steel that are still a bit shy.
So what does proper ab nutrition look like?
Here are some basics:
- Focus on eating whole, natural foods 80% of the time
- Minimize artificial sweeteners
- Minimize processed foods (indulge no more than 20% of the time)
- Don’t cut a thing out of your diet. Just remember moderation is key.
- Drink 1 gal of water per day.
Nutrition When You Want Those Abs… BAD
If you want something a bit more specific on the nutrition end, tracking and macros are going to be your best friend. They give you the flexibility to enjoy the foods you love, but still stay on track to that nifty midsection.
First, find out what your BMR (basal metabolic rate) is. You BMR is the minimum number of calories your body needs for just everyday life, not including exercise. For women, the equation is:
655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Sweet. Now, once you know your BMR, you have to factor in exercise. This would be your TDEE (total daily energy expenditure). The numbers for that look like this:
If you currently exercise 6+ times per week, use: BMR x 1.65 = your TDEE. You currently exercise 3-5 times per week, use: BMR x 1.5 = your TDEE. If you currently exercise 1-2 times per week, use: BMR x 1.35 = your TDEE. You currently exercise 0 times per week, use: BMR x 1.2 = your TDEE.
Let’s do an example, shall we?
Female, age 26, 64 inches tall, 150lbs, exercises 4x per week.
BMR= 655+(4.35×150)+(4.7×64)-(4.7×26)=1486.10. This is the minimum number of calories a person with these stats should eat per day.
TDEE=1486×1.5= 2229. This is the number of calories a person with these stats would eat per day to MAINTAIN.
Then, to lose fat, do 2229-500=1729. So, to lose 1lb/wk this woman would want to eat around 1729 cals per day! Do .8-1 g protein per pound bodyweight, .35-.45 grams of fat per pound of bodyweight, and fill the rest with carbs!
P.S. This is a very generalized run-down. If you want to get started with a nutrition plan designed specifically for YOU, click here to schedule a free call with me!
The Workouts
Do the workout that fits your fitness level 3-4x per week in addition to other training!
Happy abs building!
Wrapping it Up
Getting those sleek abs requires consistency, proper nutrition, and a good workout. Putting these pieces together won’t be easy, but it will be worth it. Comment below you favorite part of this article!
