Duration : 0:1:53

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Getting revealing six-pack abs is a pretty simple process.

The key is to reduce your overall body fat percentage.

In order for your abs to show you must have low body fat.

Otherwise, it doesn’t matter what you do; nothing else will be effective.

Men should have a body fat of 10% or less while women need 15% or less to show off their well defined abs.

So, how do you reach these body fat levels?

Well, it’s going to be different for everybody depending on your body type and metabolism.

However, there are a few simple rules you can follow.

To help speed up your metabolism, it is best to eat smaller, meals every two or three hours.

This will help boost your metabolism, and help you burn more calories all day long. With these smallers meals, you’ll want to combine helathy servings of protein with some low glycemic carbohydrates.

These slow-burning carbs will help you to feel full longer and less tempted to eat sugary foods.

Some examples of healthy low-glycemic carbs to help you sustain energy levels include foods like:

Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.

Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)

Fruit:
Most fruit and natural fruit juices, including apple, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce, (Cherries, plums and grapefruit lowest).

Meats:
Shellfish, “white” fish (cod, flounder, trout, tuna in water), Chicken, turkey, cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese

Adequate carbohydrates are necessary because they provides energy to the body and the brain.

However, there are good carbs and bad carbs.

If you want to lose belly fat and gain muscle, you should avoid processed or refined foods.

These include things like white rice, fruit juices, pasta, cookies, ice ice cream, white bread, potato chips, pretzels, soft drinks, and candy. This will help you reach your goal much faster.

Another great way to lose belly fat is to eat more protein.

Protein helps build lean muscle mass, thus keeping your metabolism high.

So, what’s the golden rule for eating protein?

Eat 1 gram of protein per pound of bodyweight.

When dieting, you can easily add 50 – 70 grams of protein to that.

Ultimately however, you’ll want to make sure your diet is balanced in protein, healthy carbohydrates and healthy fats so you can keep your metabolism high and burn the most calories

Duration : 0:2:19

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Duration : 0:6:55

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Duration : 0:1:38

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