If your goal is a relief press, then it’s not enough just to pump muscles. Use a planned approach and the following tips to reduce fat and get six perfect six pack.
If your goal is six pack abs, then it’s not enough to just pump muscles in the gym and do cardio. In order to really achieve the desired results and get a relief abs, and not just a flat stomach, you need to carefully monitor your diet.

abs diet To really achieve the desired results, you need to carefully monitor your diet.

Many people hate the idea of ​​keeping a close eye on the foods they eat every day. But you really have to determine how badly you want six dice. Since we don’t have such good genetics that we can eat a lot and still keep abs, so for the vast majority, diet control is vital.

There are many different diets for weight loss today. Most of these will work great for losing stubborn weight that has been building up in your body over the years. The problem you’re likely to face is that diets will help you lose weight, but they won’t necessarily make you six pack.

A really crisp six pack requires a much lower level of body fat (usually in the 5-12% range depending on the individual), which takes a lot of time, dedication and commitment to achieve.

You’ll have a much more complex diet than before, rotating carbs to make sure your metabolism doesn’t slow down and energy levels drop, and tighter control than before.

Luckily, using an abs diet makes things easier. As long as you have your own individual preferences, you should at least consider this approach. It will work well for most people when it comes to reducing body fat in order to get six pack abs.

Diet for the press: calorie intake
The very first thing you need to start losing fat is to make sure you’re eating the right amount of calories. While you may have lost weight on a moderately low carbohydrate intake, now you probably need to take it one step further.

There are many different metabolic calculators available that you can use to help estimate your estimated nutrient intake, but in general, a reasonable intake would be about ten calories per pound of body weight. This would certainly be considered a low calorie diet, but you will see results.

Combined with periods of overeating (more on that later) you should be able to keep your metabolic rate high and prevent muscle loss.

Some people can lose weight by consuming about 11-12 calories per pound, but these are usually those who lead a more active lifestyle and do not sit during the day.

Protein intake

abs diet Next, you need to determine your protein intake. Ideally, you should consume 1.5 grams per pound of body weight to really not lose muscle mass. As you lose weight, you are at a higher risk of using muscle as fuel, so you need to provide your body with a little more protein so that when it turns for fuel, your progress will not be hindered.

In addition to this, since protein is the most nutrient, you won’t be as hungry when dieting if your intake increases a little.

Between how many meals you want to split your protein intake is your decision. You can focus on the number of 4 to 6. But some of you may prefer to eat protein three times a day, which is fine as long as you meet your daily protein and calorie needs.

Also make sure you consume at least 20 grams of protein before your workout and 20 grams after. Again, this is essential in the recovery process and to prevent muscle loss.

Make sure you consume at least 20 grams of protein before your workout and 20 grams after.

Carbohydrate intake

Abs Diet Your carbohydrate intake is what will change the most when you switch to an intensive six-pack abs diet. Since you need to control your insulin levels as much as possible and prevent hunger, your carbohydrate intake for this diet will be quite limited during your workouts. This will also help reduce flatulence (which often occurs with diets high in carbohydrates) and make the press more prominent.

You need to take your weight and divide it in half. This is the number of grams of carbohydrates you will consume during training, while half of them must be consumed before training, and half after. So, for example, if you weigh 65 kg, then in total there will be 70 grams of carbohydrates – 35 grams before training and 35 grams after.

In addition to this, you can eat vegetables throughout the day according to your hunger level. You usually don’t need much control over these snacks, as long as you stay away from the more starchy vegetables like carrots, corn, and peas.

Fat intake

Finally, you have your fat intake. Although fat intake will also be limited, their small amount is also important for normal functioning and prevents heavy binge eating. To determine the amount of fat consumed during the day, multiply your body weight by 0.2, and this will be the required number of grams. Divide them between meals (with the exception of pre- and post-workout meals).

If you follow these guidelines, your calorie intake should be approximately 10 calories per pound, which is exactly what we’re aiming for, as outlined in the calorie intake section.

Overeating phase

Finally, we come to the favorite phase of every strict dieter – planned overeating. 1-2 days of eating a significant amount of calories will help prevent your metabolism from crashing, so this important exercise should be done regularly.

How often you use the binge phase will depend on your current level of leanness. The closer you get to really sculpted abs, the more often you need to overeat. For men with less than 10% body fat (less than 15% for women), overeating should be done about once a week. For those with higher body fat levels, once every 2-3 weeks should be sufficient.

When it comes to actually overeating, you usually want to loosen up on calorie counting to give your brain a break. Just try to eat plenty of carbs and low-fat foods in one day.

Carbohydrates have a good effect on thyroid hormone, which will boost your metabolic rate the most, giving you the results you expect. When the level of this hormone begins to decline in the body, you see the most negative effects in your progress.

Fat should be kept to a minimum on this day for the simple reason that when combined with higher carbohydrate intake, abnormally high calorie intake and weight gain can easily occur. By keeping your fat levels low, you maximize your metabolic rate, replenish your muscles with muscle glycogen, and get a better overall performance.

Conclusion

So if you want to take weight loss to the next level, plan your diet in such a way that you are sure that you are doing the right thing. Using a supplement and trial approach from a calorie point of view will most likely lead to no result.