A strong abdominal wall is a highly coveted thing but sometimes feels elusive to achieve. It’s not impossible though! It’s all about what you EAT first and how you MOVE second that will make the biggest impact on your 6 pack progress.
1. Prioritize Protein
Aim for 0.8–1 gram of protein per pound of body weight. Protein supports muscle growth, helps keep you full, and boosts your metabolism. Make sure every meal has a good protein source.
2. Balance Your Blood Sugar
When your blood sugar is constantly spiking, so is insulin (a hormone that encourages fat storage). Keep your blood sugar stable by pairing carbs with protein, fat, and fiber.
3. Don’t Eat Solo Carbs
Always pair your carbs with a source of protein, fat, or fiber.
4. Time Your Carbs
If you're going to eat carbs, have them at dinner and consume them last. FOR ATHLETES: For the athletes who need a carb post workout in the am throw ¼ cup of berries or ½ a banana in your post workout shake.
5. Incorporate Slow Cardio
Steady-state cardio (think walking, light cycling, or swimming) is underrated for fat loss. Keep your heart rate below 140 bpm and aim for at least 10,000 steps per day. This is what we call a “B” workout.
6. Lift Weights 2–3x/Week
Weight training helps build lean muscle, which increases your resting metabolic rate. Focus on full-body movements and progressive overload.
7. Limit Alcohol
Alcohol, especially sugary cocktails and mixers, can derail your progress. It adds empty calories and disrupts recovery and sleep. Save it for special occasions and opt for cleaner options like tequila + club soda when you indulge.
8. Cut Back on Sugar
That nightly bowl of ice cream? Not helping. Keep sugar to a minimum, and when you do indulge, do it after a high-protein meal.
Top Ab Exercises to Add to Your Routine:
While abs are made in the kitchen, training your core can help define and strengthen your midsection. Add these into your weekly workout:
- Planks
- Leg Raises
- Bicycle Crunches
-
Scissor Kicks
Final Tip:
Consistency is king. You don’t need to be perfect, but string together enough good days, and the results will show. Stay strong, eat smart, and move daily—you’ve got this!
