Ask Raphael: Get Great Abs in 2010!

Posted by Geoffrey Anderson Jr under Health & Fitness

Raphael,

What do I need to do to have a flat abdominal area again?

Thanks. -- Ishtar

Ishtar,

It seems like no matter what question I receive concerning reducing any area of the body, it always comes down to the same answer. I’m going to give you the bottom line; this is what it takes:

1. A nutrition program that places you in a slight caloric deficit will give you a flatter ab area. This is the most important component to achieving a flatter mid-section. Nothing is more important than food yet this is where people totally screw up!

The biggest mistake people make is reducing calories as low as possible and eating a few salads during the day -- or just guessing the amount of calories they take in. After two days of this insane approach, they’re back to eating more junk than ever because the approach is not realistic.

The key is to reduce calories low enough to lose fat, but still keep calories high enough to sustain your energy. Plus, you need to enjoy the foods you’re eating. A nutrition program shouldn’t be about despising the foods you’re consuming and living a life of total self-denial.

You’ll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming 4-6 meals/snacks per day. Don’t mistake the definition of a meal for a 6-course extravaganza.

A meal might be an egg white omelet with low-fat cheese and oatmeal on the side with blueberries; a chocolate protein shake with peanut butter; or cottage cheese with fruit and some almonds or maybe a lean burger with just a little ketchup for flavor with a small baked potato and spinach salad.

The meals are comprised of protein, some fibrous and non-fibrous carbohydrate and a little bit of fat. In some cases, the fat is built into the protein. In other cases, it’s added to the meal. However, the calories must be correct based on your height and activity level. For eDiets members, this is already accomplished with our easy-to-use meal plans.

I find that people do best on a structured plan. Not a limiting plan, but a structured one. Whether you go with eDiets or someone else, I highly recommend doing this. A hit-or-miss approach just doesn’t work.

2. Working out with weights will give you a tighter and flatter abs (assuming you follow point 1 above)

Lifting weights forces the abs to work harder and look tighter. Free weight squats, dumbbell rows, lat pulldowns, and chest presses will all work your abs because you must stabilize your core to perform each of these movements correctly.

One of the best ways to get a soft and flabby body is to do nothing but cardiovascular exercise. Dieting places a lot of stress on the body and if handled incorrectly, it forces the body to lose fat weight and muscle weight. If you do nothing but cardio and never lift weights, you will lose muscle. You still have to work the abs with isolation exercises of course, but that’s only part of the answer.

3. Cardiovascular exercise will give you tighter and flatter abs (assuming point 1 and 2 are followed)

Perform 3-5 days per week of cardio exercise for approximately 30-40 minutes. Work at a capacity where you can carry on a conversation but would choose not to. Just a casual walk won’t cut it. Remember to warm up for five minutes and cool down for five minutes as well.

Do this consistently, keep adjusting calories slightly (with the help of our nutrition support staff and the specific nutrition program you selected from the site) and change your routine every 3-4 weeks. You will get a flatter ab area.

Is this easy? No, it’s not easy. That’s why so few people have flat and tight abs. As in most cases in life, the things we want and desire usually take some degree of sacrifice. It doesn’t matter if you have 10 pounds to lose or 100 pounds, the formula works. Now you have the bottom line, Ishtar.

There’s no shortcut, no magic diet, no magical workout. It’s all about following the above and remaining consistent with it. Best of luck and please write back when you’ve attained those flat abs. As always, please check with your doctor before beginning any exercise program.

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

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