I get a lot of questions about how to get that ultimate six-pack, especially during these summer months. I assure you the answer isn’t doing a billion crunches and starving yourself the day before you hit the beach. My belief is that if you adopt a holistic lifestyle year round, with proper diet and exercise, you will be surprised at how easier it is to get that chiseled-looking midsection.
I am posting a great ab program on my Fitner channel, which you can find here, similar to what I have utilized to prepare Ryan Reynolds for Deadpool. But as always, what you do in the gym is only half the battle. The nutrition that you are taking in to build out that muscle is just as important.
Many operate under the notion that the trick to getting lean means cutting out as much as possible, but that can actually have the opposite effect. Instead, support and build out those muscles by eating more consciously.
Here are a few tips to help you get added definition, along with a sample meal plan to get beach-ready.
Hacking The Carbs
Completely eliminating carbs from your body is the wrong move. This is what your body is using for energy, and if you don’t have any, it will poach from your good fats and proteins. Eating carbs will also help you through the recovery process, and you will bounce back better the next day.
You should still be eating a fair amount, but stay away from them in the morning and evening. Eat them within a 3-5 hour window of your workout. Sticking with the good carbs like sweet potato, gluten-free oatmeal, quinoa, and rice.
Food To Avoid
There are a few foods that will keep you from looking cut at the beach. The first thing you want to do is remove all white flour and gluten. Ditch the dairy, there are plenty great plant substitutes, like coconut or unsweetened almond milk, out there for your morning coffee.
Keep your foods as dry as possible, holding the sauces and dressings. Check ingredient labels for hidden sugars. Don’t use table salt. If you need seasoning, stick with a little sea salt or a pinch of Himalayan salt.
Get Your Water
One of the easiest keys to keeping your skin healthy and tight is drinking enough water. Keep track throughout the day, aiming to take in half your body weight in ounces.
Get Your Protein
Especially around the time of your workouts, it is important to make sure you are getting enough protein, whether that is through a meal or through a shake. You can’t show off ab muscles if you don’t have any.
Don’s Ab Definition Meal Plan
- 2 Whole Eggs
- 5 Egg Whites
- Swiss Chard (cooked in coconut oil)
- Chicken Breast (6 ounces)
- White Rice (1 cup)
- Garden Of Life Sport Plant-Based Protein Vanilla (1 scoop)
- Unsweetened Almond Milk (2 cups)
- Frozen Blueberries (1 cup)
- Frozen Banana (1 ½ cups)
- Cinnamon (2 teaspoons)
- Turkey (7 ounces)
- Kale Salad
- Sweet Potato (4 ounces)