“Abs are made in the kitchen, not in the gym”, I’m sure you’ve heard this before, and there’s a lot of truth to that. You can spend hours focusing on your core workout, doing thousands of reps of ab work each week, but if your nutrition is not in order, then you can forget about getting great abs!
You need to create a calorie deficit – Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long. Increase your calories to maintenance 1-2 days per week.
Spread your calories into 5-6 smaller meals instead of 2-3 big ones. This is so that you feel more satisfied and less likely to binge. Be very conscious of portion sizes. If you eat too much of anything (even healthy food), you can say goodbye to achieving those amazing abs.
Eat lean protein with each meal – egg whites, turkey, chicken, lean red meat, fish, protein powder, etc.
Choose natural, complex carbs such as vegetables, oatmeal, sweet potatoes, beans, brown rice and whole grains. Reduce your carbs slightly if you are not losing fat…
Avoid refined, simple carbs that contain white flour or white sugar.
Keep total fats low and saturated fats low. Aim for 20% – 30% of your total calories from fat. A little bit of good fats like flaxseed oil, fish, nuts and seeds, and so on, is better than a no-fat diet. Essential fatty acids actually assist the fat burning process.
Drink plenty of water—two litres a day as a minimum.
You get great abs from reducing your body fat, and you reduce your body fat by creating a caloric deficit through nutrition and calorie-burning exercise. If you were to do hours of ab exercises every day, you would have outstanding development in your abdominal muscles and you would definitely have great muscular endurance. Unfortunately, if your abs are covered up with a layer of fat, you will never see them, no matter how long you spend exercising those abs!