Uncover Your Abs

Well the heat is on and bikini season is a go for all you ladies....and uh gents.

I've been really working on trying to clean up my diet so I can get those 6 pack abs that every guy wants. Most people think that if you want great abs then you have to kill your abs with sit-ups and other abdominal exercises. While yes you need to have well developed abdominal muscles for great abs, you also need to get rid of that cozy blanket of fat that is covering them. No point of having the worlds greatest abs if they're hidden under a layer of fat.

So how do we get those great abs to show? Well there is a saying that abs are made in the kitchen and not the gym, and this is 100% true. The key to exposing your abs is lowing your body fat percentage. The average male is approximately in a range of 18-25% for males and 25-31% for females. Now keep in mind the average person doesn't walk around with great abs, they tend to have a little layer of fat covering those abdominal muscles. Also remember, we don't want to be average, we want to be extraordinary. So what percentage do you need to expose your abs for all the world to see your hard work and dedication? Well for males you need to drop your body fat percentage below 10% and for women getting below 19% would be where you need to be.

There are a few methods that you can use to determine your body fat percentage but the most accurate is a Dual Energy X-Ray Absorptiometry (DEXA) scan. Other methods would be water displacement, bioelectrical impedance and the skin fold test. Once you have determined your body fat percentage you can set your goals for where you want to be and a plan to get there.


So how do we get our body fat percentage down to where we can start to see some progress? Clean eating! I'm not saying wash your pizza with soap to get off any dirt, I'm saying eating lean meats, veggies and proper carbs. Some people will say stay away from carbs and bla bla bla. Uhhh hello McFly! You need carbs to provide fuel for your intense workouts. I've seen to many people pass out during a workout because they have been told to avoid carbs because carbs are bad! Those big mean nasty carbs! Eat carbs, but remember to taper your carbs throughout the day with most of your carbs for breakfast with portions getting smaller to the smallest portion at dinner. You can get a lot of carbs from veggies as well, which also provide fiber.

You can get into all the mumbo jumbo of "fat fighting foods" and "fat blasting supplements" but it all comes down to what you're eating, how much you're eating, and how much of what you're eating are you burning through exercise. Simple math, burn more than you consume= weight loss, consume more than you burn= weight gain.

A good way to keep track and keep yourself honest is to keep a food journal. Most of us have smart phones so try downloading a food journal app like MyFitnessPal or Spark People. Check them out and figure out what one is best for you and your needs. You would be surprised at how much you are either over eating or how the foods you are eating aren't providing the nutrients you need. Eat smart, live well, and stay motivated.