Sunday, June 1, 2014

The secret to rock-hard ABS

The famous six-pack seems to be a distant dream for most people, but I'm here to tell you that you've already got it. You just need to uncover them...


Photo by Eric Jacobson in Kansas City, Missouri


There's nothing like a toned and defined mid-section.  It's more than just sexy, it means you're at a perfectly healthy bodyweight.

Defined ABS are not necessarily the result of hard work in the gym, it's more about discipline in the kitchen. Although the abdominal muscle may not be deep and bulging naturally, anyone can have a defined mid-section without even going to the gym.

Don't get me wrong, sit-ups, crunches and leg raises are all good to develop the abdominal muscle and get that ultra defined look, however people with great ABS all have very low bodyfat. So rather than focusing just on numerous abdominal exercises I suggest you work more on lowering your overall bodyfat. The reason I say "overall" is because the body can't target fat loss, meaning the way fat stores are immobilized is not directly related to the exercises you do. Don't get me wrong, it certainly helps to work your ABS intensely twice or three times a week, however like any other muscle your abdomen needs recovery time.

Cardiovascular exercise works so well in combination with a weight training regime and a low calorie diet because it increases your caloric expenditure drastically and gets the blood flowing in those areas of low circulation, which ultimately is key to immobilize those stubborn fat stores.

So here are your first two, and possibly the most important tips to begin your quest of revealing those rock-hard ABS. 

1. Determine your BMR using the formula below.

Women = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)
Men = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years) 

If you're not using a metric system then apply this formula.

Women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

Your Basal Metabolic Rate (BMR) is the amount of calories you consume even at rest. So in simple terms it's the minimum calories your body requires to survive in a healthy environment. Once you've determined that you will need to start watching your caloric intake closely, and make sure to keep it as close as possible to your BMR. This will allow your body to dig into those fat stores for extra energy when it requires it, so any exercise you do will have a much greater impact on your bodyfat.

2. Stick to low GI food. 

Glycemic Index (GI) indicates how high or low the glycogen content is in certain foods. The higher it is the quicker it enters your bloodstream, and elevates insulin levels. The idea of sticking to low GI food is to have a timed-release of energy rather than a surge. This allows your body to efficiently burn those calories which are being released slowly and consistently. © 2014

So begin examining those food labels more carefully before buying, paying close attention the Energy and Carbohydrates sections, particularly the "Kcal" to determine how many calories in every 100 grams, and the "of which sugars" to establish whether the food product is high or low GI.


  1. This is wonderful advice, AC! I recently started a group: Encouraging Weight Loss. I think your blog would benefit a lot of people. May I share it? -smiling- And what's so great about your posts is that you know what you're talking about. It's instrumental in your day to day life. Thank you for sharing!

  2. Thanks Anita. Absolutely, please do share with anyone who could benefit from this post.