Getting six pack abs is a challenge and big commitment. More details can be found at http://bestabsdiet.com/what-you-need-to-know-to-get-six-pack-abs/.

1. What it Takes to Get Six Pack Abs
Your Abs are there
They are covered by fat
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2. Visceral Fat
Fat that surrounds
your organs
This is beer gut fat
More effort to lose
Responsible for
serious health
problems
Subcutaneous Fat
Fat builds under the
skin
Has less impact on
health
Easer to lose than
Visceral Fat
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Two Types of Fat

3. Target Visceral Fat from Within
Starts with a Healthy Nutrition Plan
• Low in saturated fat (animal fats)
• High in vegetables and fruits
• Use coconut, salflower, sunflower, olive and grape
seed oils to cook
• Complex carbs – lentils, beans, sprouted grains
Note: you need to exercise 60 mins a day.

4. Target Subcutaneous Fat
Subcutaneous fat is not directly affected by diet as much as
visceral fat.
• Cut down on caloric intake
• Cut 500 calories/day
• That’s 3500 calories a week and 1lb of body weight
• The best scenario is to eat nutritionally well and exercise

5. At What % of Body Fat Do Abs Become Visible?
Men
10-12%
Women
15-17%
Women hold more body fat than men.

6. Causes of Belly Fat
• Lack of Sleep
• Stress
• Bad eating or lifestyle
habits
• Sugar & Bad Fats
• Processed Foods
• Alcohol
• Lack of Exercise
• Fast Food
• Soft drinks

7. Chronic Sleep Loss Leads to 30-40% slowdown in Metabolism
 Research has shown that sleep
deprivation affects the appetite
hormone ghrelin.
 It also lowers the appetite suppressing
hormone leptin.
 Studies have shown sleeping 5 hours or
less has an effect on these hormones.
 A deficit in sleep will slow your
metabolism and postpone your abs
show.

8. Fighting Fatigue Naturally
Magnesium and calcium
Oral magnesium supplementation has been shown to
improve symptoms of fatigue in persons with low
magnesium levels.
Eleuthero or Siberian ginseng
Studies show that Eleuthero can help enhance mental
activity as well as physical endurance.
Coenzyme Q10
This vital nutrient is involved in cellular energy
production throughout the body.
If you do run into a sleep deficit try these natural energy boosters
to get you through the day and your physical training.

9. Ashwagandha
An Avuredic herb prized
for its ability to help the
body deal with stress.
Cordyceps
A traditional Chinese
medicinal mushroom that
may help fight fatigue and
boost energy levels
Other Natural Energy Boosters

10. Can Eating Protein Burn Fat ?
It takes the body more energy
to digest protein. Bonus for
burning calories.
Eating more protein foods
keeps the body fed while also
allowing for fat to be burned
more efficiently while
exercising.
Upping your protein intake is
leverage to burning fat.

11. Eating Protein to Burn Fat is a Two
Step Process
• Muscle is easier to burn for the body. Fat is last to be used by the
body for survival. Eating more protein will switch this process.
• You need a calorie deficit to begin the process of burning fat.
• Eating less calories regularly, the body will begin to lose weight.
• You need to eat more protein as you incur the calorie deficit.
• Upping your protein intake helps to preserve the muscle and
thereby focuses the body to shed the fat.

12. Protein is Your Muscle Builder
Protein Food Sources
Meat
Fish
Chicken
Turkey Breasts
Jerky
Pork
Lentils
Beans
Wheat Germ
Soba Noodles
Quinoa
Yoghurt
Nuts
Edamame
Eggs

13. How You Look is a Reflection of How
You Eat
Eat wrong and you will stay fat no matter how much cardio
you do.
Eat wrong and you will stay skinny no matter how much
weight training you do.
You can enjoy dieting! Which is merely a lifestyle change that
works and is good!

14. Nutritional Targeting
If you don’t eat enough calories or protein you won’t grow.
If you eat enough protein but take in too many calories you’ll
grow muscle, but will not burn enough fat to see your abs.
You must find the right balance of protein ratio to calories.

15. Losing the Fat
• If you give your body a bit more food that it burns you will
gain weight.
• The excess is stored as fat.
Requires You Keep You Body Burning More Energy Than Your
Feeding It!

16. Pre Workout Meal
You want a mix of complex and simple cabs to fuel
you throughout your workout.
Ideas:
• Apple wedges and almond butter
• Oatmeal with fresh fruit
• Smoothie with fruits, greek yogurt, granola
• Whole wheat toast with banana, peanut butter, cinnamon

17. Post Workout Food Intake
Immediately after your last rep…
• You need carbs and protein – no fats! (slows digestion)
• For every 2 gms of carbs eat 1 gm of protein
Example:
• Protein shake
• Chicken breast and sweet potato

18. Carbohydrates for Your Six Pack
• You should eat between 2-3 gms of carbs per 1lb of
weight.
• 180 lb male would consume 60 -90 carbs per day.
• Set your target weight and then consume carbs
accordingly

19. Eat Well Eat Often
• It stabilizes your blood sugar levels
• Ensures nutrients are always available
• Reduces cravings for sweets and fats
• More effective glycogen storage in the liver and muscle
tissue
• Your body wont cannibalize muscle during trainings
Eat every 3 hours, breaking meals in half if necessary.
Why?

20. How Much Protein?
• Find your ideal weight using a BMI calculator
• Eat 1gm of protein for your ideal weight

21. The Reason for Drinking Lots of Water
• Fat is mobilized through a hydrolysis process
• Insufficient liquids in the body will hinder fat reduction
• Don’t wait until your thirsty, it would too late

22. What to Eat and When
• Breakfast should be your heaviest carb meal of the day
(eggs, oats, fruits)
• The body is depleted after a night of sleep and needs to be
replenished
• Lunch is a balanced approach – carb reduction and always a
protein. (Chicken and vegetables, sweet potato, rice)
• Your last meal should emphasize protein, any carbs should
be green vegetables, salad ingredients…
• Fish is great for amino acids and a good choice for evening
meal

23. Amino Acids are the Building Blocks
for Muscle found in Protein

24. To See More Detail Visit the Link Below
• http://bestabsdiet.com/what-you-need-to-know-
to-get-six-pack-abs/