So you’ve been working out hard, but you still can’t see your abs. Try making these lifestyle shifts to see the results you desire —
Don’t drink your calories
Avoiding liquid calories is the easiest lifestyle shift you can make if you are trying to see your abs. Avoid alcohol, juice, soda, or any liquid with calories in it. Try to drink water, tea, and coffee only.
Cut the carbohydrates
Carbohydrates are an essential part of the diet, but limiting them can help your muscles come out. The body stores extra water with carbohydrates, which can lead to a puffy or bloated appearance that hides those core muscles. Skip the starchy, sugary and processed carbs and eat small portions of complex carbs instead. This includes: vegetables, fruits, and whole grains.
Fat is your friend
Eating plenty of healthy fats will help you stay full and energized on a reduced carbohydrate diet. Research shows that fat helps increase protein concentration in the muscles. So a diet high protein diet works best when you also consume plenty of fat. Use a diet tracker like My Fitness Pal to track your macronutrients, and try to consume a minimum of 30% of your calories from fat.
Protein, protein, protein
If you’re not seeing your muscles, maybe they aren’t being fed enough protein to really change. Use a protein calculator, like this one, to determine how much protein you should eat a day. In general you should aim for 0.8 gram of protein per kilogram of bodyweight. However; athletes, highly active people and those with certain illnesses may need to eat much more than that. If you find you are not eating enough protein a day, gradually at more into your diet to avoid overwhelming your body.
Opt for total body training
If your current routine isn’t working, you need to look at your exercise as well as your diet. Aim to speed up your workouts and challenge multiple muscles groups each day at the gym. Total body strength training and high intensity cardio will work your core in an entirely different way. Workout programs, like the MFit 4-Week Slim Down, may be just what the body needs to start changing.