How to Eat for Fast Abs!

Fast Abs Diet Good nutrition and fast abs go hand-in-hand. If you expect to achieve great results with exercise alone, you’re selling yourself short. Just take a look at theabsman’s article on 6 diet secrets in 4 minutes for fast abs and you’ll quickly see just how important eating right is. It’s also one of the key reasons why so many men and women fail to change their figure, despite their best intentions.

So, what separates the have’s from the have not’s when it comes to abs and how can you help turn the tables in your favour? The answer is knowledge. Understanding the concepts of ‘energy in versus energy out’ and how calories and different macronutrients are used and metabolized by the body are fundamental in making significant changes, as are your abilities to exercise self-control and track/monitor what and when you eat.

Most people trying to get abs carry excess weight around their midsection. This however can be easily overcome through caloric modifications. Excess consumption of (any) calories which are not then ‘burned off’ through exercise, metabolic functions or glycolysis are stored as fat in adipose tissues throughout the body (mainly the belly, in men). Therefore, restricting caloric intake to a point below basal metabolic rate (BMR) is one of the quickest and most efficient methods to lose weight and place the body in a catabolic, or ‘fat-burning’ state.

Once you’ve reached this stage, you should notice a steady drop of between 1-2lbs per week. However, it’s important not to become too over-eager here as numbers greater than this can lead to atrophy and the breakdown of precious muscle tissue. This can be mitigated by consuming a diet rich in protein. The benefits of eating protein for abs are two-fold. First, it actively helps you eat less by delaying gastric emptying. Second, it helps to build and maintain lean muscle tissue, which can help to burn fat thanks to its thermogenic effect on the body. Regularly consuming natural sources like those found in peanut butter, cottage cheese, fish, meat and eggs will have the desired effects.

As for carbohydrates, they should play second to protein’s role as primary fuel source. To help you power through your ab workouts, consume ‘complex’ carbohydrates with a low GI profile such as brown rice, quinoa, oatmeal and pasta. High GI foods, like bananas, are acceptable and make great pre/post workout snacks, though should be used sparingly as they spike blood sugar levels and insulin which can lead to increased fat storage. Contrary to popular opinion, fats shouldn’t be feared. It’s true that processed foods containing trans-fats should be avoided wherever possible, but healthy fats found in nuts, eggs, oil, avocado and fish should be consumed regularly. Even saturated fats, once thought to be carcinogenic, found in meats have been shown to be beneficial, in moderation.

Paleo Grubs Book Review – We Have a Winner!

Paleo Grubs Book ReviewPaleo has quickly become one of the most recognizable and respected diets. What better time then to review one of my favorite Paleo books, Paleo Grubs. Despite being a relative new-comer to the market, Paleo Grubs has enjoyed great success, even recently achieving a #1 popularity rating among other Paleo recipe books.

A review by the cleaneatingmama commends Paleo Grubs on the breadth of it’s recipes (over 470), 10 week meal plan and slick presentation. It further goes on to say that regular use of the recipes may lead to an improvement of conditions including weight loss, improved lipid profile and increased insulin sensitivity. These benefits are well-supported by research and have been widely supported at popular online hangouts, including marksdailyapple.com.

If you’re thinking about picking up the book you’ll be delighted to know that Paleo Grubs is now one of the many programs taking advantage of digital delivery. No longer do you need to wait for your book to arrive via mail, Paleo Grubs comes readily available for immediate access via any web-capable device, effectively reducing the cost to the consumer.

Naturally, there are a few draw-backs associated with the book. The main one of course being the effective ban on wheat, dairy and processed foods. However, such restrictions are made at the cost of  perceived benefits and should be considered accordingly. If you are new to Paleo, adopting a ‘slow and steady’ mentality will reduce the severity of any troublesome effects (i.e. cravings).

In summary, The Paleo Grubs book scores high marks all-round and should be a mainstay for anyone trying to lose weight and improve their health.

Creating a Weight Loss Eating Plan for Women

Weight Loss Eating Plan Having an easy weight loss eating plan is one of the most important factors a woman can have to achieve healthy, sustainable weight loss. Creating one on the other hand can be tough if you don’t know what to include. Here’s a quick run-down of some healthy snack foods you can use to help ‘fill out’ your day between breakfast and dinner.

1. Nuts: When I’m hungry, I love grabbing a handful of nuts. I take a small zip-lock bag to work and munch on them during the day. Try and stay away from salted, just go for the plain variety.

2. Cherry Tomatoes: These are awesome when you’ve got a hankering for something sweet. I keep a fresh bowl on my kitchen counter-top and pop one or two when I’m passing.

3. Watermelon: I love eating watermelon with a bowl of naturally sweetened yogurt. It’s also great to eat by itself on a summer’s day. My dog loves it, too!

4. Popcorn: This is another great little snack you can make in under 5 minutes. Air-popped is best. Add your own flavorings to a plain bag and enjoy.

5. Eggs: The reason I love eggs is they’re just so versatile. I like to cook 1-2 hard-boiled eggs, refrigerate them overnight, chop them up and mix with mayo and curry powder, then add to salads and crackers.

Collectively, these foods are high in protein, complex carbohydrates, water, fiber and essential fatty acids – all important ingredients for weight loss. Naturally, these ‘food rules’ should be extended to your main meals – breakfast, lunch and dinner. First and foremost, you should select foods which you enjoy eating. After all, an eating plan is only as good as its sustainability. Next, it’s important to determine how many calories you need to consume each day.

Depending on your physical activity levels, this number will vary. However, the best way is simply to start out with an estimate (determine your weight in pounds, then add a zero to the number). This will give you a number of how many calories to strive for each day. Monitor the results for 1 week before making an amendments.

Naturally, you should attempt to keep things as fresh as possible to avoid stagnation, so be sure to include plenty of variety in your diet along with occasional treats – yes, you are allowed them!