A muscular six-pack, who wouldn’t want that? A lot of training and a good nutrition plan form the basis on which you get closer to your goal step by step.
Can you eat a six-pack?
It would be nice, but unfortunately no. Without intense muscle training, your abs will never look nice and flat. And even then, success isn’t guaranteed, because building muscle in specific parts of the body is a complex endeavor. Only when all factors such as fitness, food, and genetic requirements interact perfectly does the desired appearance appear. The fat that lies over the abdominal muscles is particularly stubborn. It takes time to break it down with targeted exercise, diet, and endurance sports. The latter serves to burn more calories and lose weight. Only then can weight training with the appropriate six-pack diet work at all.
These foods are cheap for a six-pack
In principle, fewer carbohydrates and more protein are beneficial for muscle building in sports nutrition. Protein-rich foods should therefore be on the menu
- cream cheese
- lean meat
- nuts and seeds.
In terms of quantity, around 1.5 grams per kilogram of body weight has proven to be a good rule of thumb for protein intake. Carbohydrates should be consumed primarily in the form of vegetables and fruit. Rely on low-sugar varieties such as berries, papaya, apricots, melon, and citrus fruits. Complex, filling carbohydrates such as oatmeal, rice, whole grains, and potatoes are recommended for post-exercise eating. Also, don’t forget to eat good fats. This is by no means a contradiction to your goal of shedding belly fat. Unsaturated fatty acids from vegetable oils and nuts provide the energy you need for your workout. If you reduce carbohydrate and fat intake to a minimum, there is a risk that the body will use muscle mass when it runs into an energy deficit. And that’s exactly what you want to avoid.
You should avoid this with a six-pack diet
So that the energy balance is right and you burn more calories than you take in, you should consistently avoid sweets, sugary drinks, ready meals, and alcohol. They all have a high energy density without supplying valuable nutrients. They are also not very filling and can even cause cravings. Incidentally, this also applies to light products: they trick the body into thinking that it is supplying energy, which then does not come. This is especially problematic right after training when the body really needs the calories for muscle growth. In addition, ready-made and light products are full of additives that go against a healthy sports and six-pack diet. So it’s better to cook yourself with fresh ingredients. For quick, short-term gains, you can also try the military diet.