Diet plan for best abs

Don't let hunger be your guide.

When planning meals, you may be tempted to stick to a few familiar sources of carbs. But your system works better when you keep it guessing, so don't let yourself get caught in a rut.

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Eating a variety of carbs, even some simple sugars, is desirable for athletes, according to the British Journal of Sports Medicine. Keep in mind, that's not an invitation to gorge on Froot Loops or candy bars. Foods like potatoes , brown rice, pasta, and vegetables should make up the bulk of your carbs.

As a rule, you shouldn't eat more than two or three grams of carbs per pound of body weight. Many people overdose on carbs, thinking them "safe" simply because they're low in fat. But your system doesn't discriminate: It stores any excess calories—whether from protein, fat, or carbs—as fat.

Once you've figured out your daily carb requirement, the tendency is to eat equal amounts of carbs at every meal. This approach works quite well in the early phase of a weight-loss plan because it trains your body to expect a certain amount of essential nutrients on a regular schedule. But over time, your body will achieve homeostasis, meaning it will adapt to the pattern and work just enough to maintain its current balance of lean mass to fat stores.

To continue getting leaner, you must continue adapting. Assuming you're not diabetic or prone to hypoglycemic episodes, another way to keep your body guessing is to restrict carb intake about grams per day for 48 hours every two or three weeks.

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Your body will search for alternate energy sources, breaking its rhythm and revving the metabolism. Because it has been glycogen-depleted, your body will quickly use sugar carbs for energy when you return to taking in normal levels. Do not go low-carb for more than a couple of days or take in fewer than grams per day. Critical heart and brain functions rely on carbs. Depleting sugar stores can make you lethargic, foggy-headed, and, yes, even hanger, so try this phase on weekends when you don't have to deal with workweek stressors like deadlines and demanding coworkers.

Your body cannot effectively change carbs into energy without ample water. Not only will your workout sessions suffer, but insufficient liquids in your body will also hinder fat breakdown. Don't wait until your thirst signals the first stage of dehydration, which means you're already too late. You must stay hydrated. Drink often throughout the day, and especially before and during a training session. If plain water bores you, try mixing up an easy batch of detox water , loaded with cleansing citrus. Try to get at least 10 cups of water per day, although up to a gallon is okay.

Your first meal when you wake up and after working out should contain your largest carb intakes of the day. Your body's glycogen stores are depleted when you wake up; replenishing them quickly is crucial to physical and mental functioning. A serious weight-training session depletes glycogen stores. Consume a mix of simple and complex carbs along with a protein within 60 minutes after a workout to restore your energy and ensure long-term muscle recovery. Your last meal or two, if you're eating more frequently of the day should emphasize protein rather than typical slow-burning carbs like pasta.

The carbs you do ingest should be the "wet" kind contained in high-water, medium-fiber foods such as cucumbers, leafy green salads, tomatoes, and steamed asparagus.

High-fiber, low-water foods leaching water out of your system; wet carbs, on the other hand, allow you to maintain relatively adequate levels of water during the night since you can't drink while you sleep. Here's a bonus tip: Get in the habit of eating fish as part of your last meal of the day. Fish makes for a lighter meal, and it's a good way to replenish amino acids while getting essential fatty acids. Fish is healthy as well: The American Heart Association recommends at least two servings of fatty fish such as salmon and tuna per week.

Story courtesy of Men's Fitness. Looking to get flat abs? These cooking tips and tricks will help! Your total workout each day should last 45 minutes. Fill in any spare time you may have after completing the circuits with some uphill treadmill walking to complete a minute slot.

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Keep your rest periods tight and focus on technique rather than speed. It fires the midsection through stabilising the weight above the head while simultaneously lengthening the midsection.



Compound movements are key. How: Grab a barbell with palms facing down and hands almost at the ends of the bar. Lift it to your chest then overhead, locking your arms and retracting your shoulders to take the weight. This is your start position. Keeping your arms straight and taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position. Repeat, then lower the bar under control after you've finished all your reps.

Crank it up for weeks three and four: Increase sets to , decrease rest to seconds and make the bench an inch lower. How: In a push-up position, rotate your right knee underneath your body to try and touch the opposite elbow. Keep your hips down and foot off the floor throughout. Repeat with your other leg. Crank it up for weeks three and four: Increase sets to , decrease rest to seconds and perform an additional push-up every fifth rep.

The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)

How: In a push-up position, lift your right knee up towards your right elbow — trying to land it on the top of the elbow. Ho w: Do as many standard push-ups as you can. How: Lie on your back with a Swiss ball positioned underneath the heels of your straight legs. Keep your hips up off the floor, stabilise with your glutes and curl your heels to your bum. Return and repeat. Crank it up for weeks three and four: Increase sets to , decrease rest to seconds and return the ball to its starting position using only one leg. How: Hold a dumbbell on each shoulder and set up a lunge position.

Move your back knee to the floor in a forward lunge and as you reach the end of the movement press both dumbbells above your head. Crank it up for weeks three and four: Press the dumb-bells above your head before you begin the exercise. Then perform the lunge, keeping the weights above your head for the whole movement.

Why: To burn additional fuel once your glycogen levels are depleted. Stopping at the minute mark ensures you preserve the use of muscle tissue as fuel. How: Set an incline for as hard a setting as you can manage and start walking. Do not run. Crank it up for weeks three and four: Walk faster on an even steeper incline. Do it even if you only have a few minutes left in your designated