Learn
Why You can't shed that stubborn stomach fat with these Top Five Fat Loss
Mistakes
Mistake #1
Forget Hundreds of Crunches!
You can crunch all day and all night but let me tell you....This will not
make your abs appear any faster!
Abdominal exercises DO NOT BURN STOMACH FAT. In order to see
abdominal definition a Male requires less than 10% Body Fat, for a woman
15%. For the majority of us we are outside of this percentage, therefore, to
obtain visible abs it is essential to reduce overall calorie intake
accompanied by cardio (fat burning) exercise. This is the ONLY way to reduce
your body fat percentage. I cannot tell you how many times I have watched
overweight guys vigorously crunching in the gym, yet clearly have enormous
guts!
My Advice: Ask your gym to
measure your body fat percentage or invest in some
body fat calipers. Remember, 10% or less for men and 15% for women is
needed to get visible abs. If you have stomach fat covering your abs
concentrate on fat loss through cardio and diet and forget wasting your time
with endless crunches!
Mistake #2
Too
much Salt hides Abdominal Definition
The active ingredient in salt responsible for water retention (a layer of
water between the fat and skin) is sodium. If you want the kind of abs you
see on fitness magazine models, chiseled and ripped, trust me...salt is
going to be your enemy! I see a lot of guys with lean chests, arms and legs,
but for some reason there stomachs just don't match. This is usually due,
not to fat, but to fluid and excess sodium ions being deposited in the lower
abdominal region which of course hides definition.
My Advice: Reduce your sodium
intake for a more chiseled physique. The body only actually needs between
2000-2500mg per day to maintain bodily functions, so keep your sodium
moderate, and replace excess salt with spices such as garlic, ginger, fresh
vegetables, black pepper, chives, cilantro, Ms. Dash, hot sauce, or anything
else your taste buds desire.
My Hot Tip: Want to take things
to the next level? Drink more water! Yes, you heard it. By drinking more
water you actually release more water through excretion, thereby dropping
water retention. Aim for no less than 1 gallon of water per day combined
with a daily multivitamin.
Mistake #3
Eating Carbs After 6pm? Say Goodbye To Your
Abs!
Evening Carb Cravings? You're not alone! We all get them and comfort eating
in the evening is heightened much more as opposed to earlier in the day when
you're more active. Unfortunately eating carbs after 6pm will nothing but
hinder your 'six pack' efforts. Why? Because your body just doesn't have the
ability to burn these carbs off later in the day. If you want to get
shredded abs this is where mental discipline will come into play. You must
cut carbohydrates (breads, pastas, potatoes, cereals, cakes, sweets,
processed foods) after 6pm and stick to lean sources of protein and green
fibrous veggies.
My Advice: The best protein
sources in the evening are: Low Fat or Dry Curd Cottage Cheese, Grilled
Chicken or Turkey Breast, Egg Whites, Fibrous Green Veggies (broccoli,
asparagus, lettuce, etc.), Protein Shakes (ideally casein protein since it's
a slower acting protein). Rice cakes are also acceptable (low calorie and
low carb).
Mistake #4
You're
eating far too many CARBS!!
What kind of job do you do? Does it keep you active all day? Sat behind a
desk? Rushed off your feet? Constantly lifting heavy objects? Whatever your
activity level through the day, YOU MUST eat accordingly, especially when it
comes to carbohydrates. If your goal is to get lean you cannot afford to be
stuffing in excess carbs if you're sat behind a desk all day tapping a
keyboard..why? It will cause fat gain! If you have a sedentary job (not that
active) then you will need to be much tighter with your diet in comparison
to someone with a more labor intensive or active one, simply because with
the latter you're burning far more calories than someone who is sat behind a
desk. Calories not burned = Fat Gain
My Advice: Those with sedentary
jobs should incorporate smaller portions of carbohydrates into their meals.
Excess carbs will cause fat gain, therefore it is important not to intake
too many as your body will not burn these off.
Mistake #5
You're
eating the wrong kind of CARBS!!
When people ask me about getting abs I always follow up with “What do you
eat on a typical day?” More often than not what I hear back is the core
reason why they're not in the shape they want. To look lean, you have to eat
CLEAN! Period. Don't get me wrong this doesn't mean you cannot indulge in
some treats every now and again, but for atleast 6 out of 7 days you need to
be committed and consistent with your diet, especially when it comes to the
right types of carbs. If you think a daily diet with white breads, potato
chips, ready made meals, processed soups etc. is going to get you
ripped....think again!
My Advice: For the 6 of your 7
days of clean eating I would recommend sticking to clean carbs. Here's my
recommended 'Lean' Carbs that you can use in your meals:
Baked Potatoes
Oats/Oatmeal
Brown or Wholewheat Rice
Fruit (Pre and Post Workout)
Rice Cakes (Flavored and Non-Flavored)
All Green Veggies
Mushrooms, Aubergine, Peppers
Salad (Lettuce, Onion, Rocket, Green Leaves, Betroot etc.)
Bran Flakes and other WholeGrain Cereals (Shredded Wheat)
Wholewheat or Wholemeal Breads, but limited to 2 slices per day
Couscous, Quinoa
Beans and Peas
Sweetcorn
Yams
Kidney Beans and Lentils
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