6 Dietary Steps To A Summer Six Pack!

The winter months are almost upon us and it is time to shed the winter coat and show off that summer six pack like a diva parading her new poodle. Try these 6 steps for great summer abs.

The winter months are almost upon us and it is time to shed the winter coat and show off that summer six pack like a diva parading her new poodle. Unfortunately, following countless of hour's spent on abdominal excises you find that you are still holding enough insulation to live through another winter with Alaskan penguins.

If you are not a slouch when it comes to aerobic exercise and a Spartan warrior in terms of abdominal obliterating, I can guarantee that your diet is spelt out by a dyslexic once interpreted.


Step 1:
Differentiate Healthy Eating & Healthy "Fat Loss" Eating.

    A common misconception amongst dieters is distinguishing the difference between healthy eating and healthy "fat loss" eating. Agreed, many antioxidant fruits and free radical fighting vegetables are beneficial to the human body but in most case their calorific values spill over the restrictions that should be in place for a fat burning environment.

    diet
    Click Image To Enlarge.
    A Specific Type Of Diet Is Required
    For A Fat Burning Environment.

    Calorie dense carbohydrate vegetables such as yams and potatoes should be restricted to the earlier portion of the day so you have adequate time to burn off the energy that is stored in these foods. For obvious reasons if these calories aren't utilized through physical movement you can bet your bottom dollar that the insulation covering those asphyxiated abs will get even thicker than Joe Weider's wallet.

    Fat Loss Diets:


Step 2:
Keep Clear Of Anything That Ends With "ose".

    "An apple a day keeps the dentist/doctor away" are words that have been echoed for years by health conscious parents trying to educate children that fruit is good for our bodies.

    This bears true for the most part but the fructose found in fruits is an insulin spiking ingredients which bear the similar consequences of eating table sugar - you can get fat. Sucrose (table sugar), Lactose (sugar found in milk) and fructose (sugar found in fruit) are all adversary's that should be eradicated from the fat loss battle field to be victorious of soldier worthy six packs.

Shredded Abs
Soldier Worthy Six Pack
Danish Teen, Klaus Myren Riis.
Photo By Per Bach.
Week #26 - 9/05/2006
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    All foods contaminated with these sugars are shuttled into the blood stream at such a rate that they excessively spill over into the fat stores waiting to be burnt if by its master. If you are such an individual that already has enough fat deposits to mask your hard earned muscle, then why add more ammunition against your cause.

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Step 3:
Eat Heartily Whilst Accumulating Less Calories.

    A pizza and coke can add up to the whole daily requirement of calories in one sitting, now if you tried to splurge on the equal amount of calories by eating chicken and salad you may feel as sick as a bulimic sufferer after consuming a double Big Mac meal, therefore with these kind of healthy food options you can eat heartedly my friends.

diet
Click Image To Enlarge.
Eat Heartily.

    Every time the body is stressed with the burden of digesting food the core temperature raises mimicking a thermogenic effect. Much like a kettle element heating up, this requires energy or in our case - calories.

    In essence, every time we eat we are burning fat so it makes sense for us to eat small, low calorie foods at frequent intervals to provide an environment where the body can burn fat much more efficiently.

Less Calories In + More Calories Burned = Fat Loss


Step 4:
Eat Right For Your Type.

    Various foods can affect the body differently for various blood types so I recommend eating right for you type. Some foods can prove as beneficial, neutral or high on the avoid list so I would suggest purchasing the book "eat right for you type" and incorporate some of the beneficial and neutral foods whilst eradicating the "avoid" nutrients.

    I have trained many clients that are almost in contest condition for a bodybuilding show only they are covered in thin layer of fat and/or water and as soon as I exchanged chicken for fish - e.g. b blood type, the striations that were there all along started to reveal themselves. Try this for several weeks and you may be surprised on your positive mental and physical transformation.

    Relationships Between Blood Types:

Blood Type Can Donate Blood To Can Receive Blood From
A A, AB A, O
B B, AB B, O
AB AB AB, O
O A, B, AB, O O


Step 5:
Eat Fat To Lose Fat.

    The speed in which the body digests food can result in an insulin spike and an overload of calories to be transported into fat. The correct fats have a role that can prove very beneficial to the dieter if consumed in the right amount at the right time and for this purpose I recommend Flaxseed oil.

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    Flaxseed oil taken with carbohydrates can slow down the digestion of these calories entering the blood stream thus minimizing the risk of fat inducing insulin spikes. One teaspoon is recommended for an individual that is under 20% body fat whilst ½ spoon is advised for people who are over this amount.

    This can be added to meals as a dressing or can be added to your favorite protein shakes. When purchasing Flaxseed oil, be sure to choose one that requires refrigeration and is packaged in a dark bottle to prevent light damage.


Step 6:
Glycemic Index.

    The Glycemic Index is the chart that measures the rate a calorie is released into the body. This should also be adhered to in order to minimize the possibility of an unwanted insulin spike. Carbohydrates are the nutrients that should be chosen carefully from the Index chart below in order to fully benefit from the foods that can assist you with your weight loss potential.

Desirable Foods Moderately Desirable Less Desirable Foods

Breads:
Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat

Cereals:
Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)

Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.

Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)

Meats:
Shellfish, "white" fish (cod, flounder, trout, tuna in water), Chicken, turkey, Cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese

Breads:
100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker

Cereals:
Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety)

Pasta, Grains and Starchy Vegetables:
Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets.

Milk Products:
2% milk, cheese, Regular plain yogurt

Fruit:
Banana, Kiwi, Mango, papaya, orange juice.

Meats:
Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.

Breads:
White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh

Cereals:
Corn flakes, puffed rice, puffed wheat, flaked cereals, instant "Quick" or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.

Pasta, Grains and Starchy Vegetables:
Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips.

Milk Products:
Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream.

Fruit:
Pineapple, raisins, watermelon, fruit juices sweetened with sugar.

Meats:
Most cuts of beef, pork, lamb, hot dogs (including "low-fat' versions) cheese, luncheon meats, peanut


Conclusion

If you combine the six step ingredients that I have listed above and providing that the correct exercise program is in place, there is no reason that you can't concoct a fat free physical appearance this summer worthy to show off your efforts and discipline. Remember, the world is full of excuses, you just need to exchange them all for the only ones advised in bodybuilding.com. Good luck!