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Ask Raphael: Get Great Abs in 2010!

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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Calorie Counting: The Key to Weight Loss

By Geoffrey Anderson Jr.
Copy Editor

Been busy counting carbs? Eating low-fat foods lately? According to a new study, it doesn’t matter what type of diet you’re on – what matters is that you’re keeping your calories in check.

Funded by the National Heart, Lung, and Blood Institute of the National Institutes of Health, the study followed more than 800 overweight adults who were placed on one of four heart-healthy diets, each of which mixed carbs, fats and proteins in different amounts. The diets were loosely based on popular plans like the Mediterranean diet.

Over two years, participants in each group saw similar weight-loss results – regardless of whether their plan was focused on carbs, fats or protein amounts. Six months in, dieters lost an average of 13 pounds, and they maintained an average 9-pound loss over the two years.

Researchers attribute the similar results to that fact that all of them had a reduced calorie intake; the plans all used the same calorie ranges (1,200-2,400 calories per day, depending on the person).

What does this mean for you? Calories are what count, no matter how you get them. However, that doesn’t mean you can eat whatever you want so long as you stay in your calorie range. Pam Ofstein, eDiets Director of Nutrition Services, warns against solely focusing on calories when it comes to your diet.

"You want consume the right amount of calories for weight loss along with eating the right balance of carbohydrates, protein and fats, focusing on including whole foods like whole grains, fresh fruits and vegetables, lean protein sources and healthy fats," Pam says. "It isn’t healthy to consume the calories you need just from low-calorie, low-nutrient value foods – you want to be sure the foods you consume are loaded with nutritional value.

All of this information can get overwhelming. That's why eDiets makes weight loss easy by offering customizable meal plans that do the counting for you. Take this quick 2-minute quiz to find your best match.

"All our plans are calorie-smart, portion-controlled and include the right balance to help you reach your goals,” Pam says. "Each meal is portioned and calculated to perfectly fit the calorie needs defined by your personal profile."

So now that you know that calories are the secret to weight loss, how do you get started on slimming down? Here are three steps to shed those unwanted pounds:

1. Find a diet that works for your lifestyle. This is the most important step. Instead of trying the latest fad diet, opt for a plan you can stick to.

“Finding a plan that fits your needs is important,” says Pam. “You want to find a plan that works for you and your lifestyle, one you will enjoy and includes all the foods that you like. Going on a plan just to lose weight -- one you really doesn’t fit your lifestyle -- can make it harder to stick to in the long run and really doesn’t teach you how to eat healthy.”

With more than 20 meal plans available, eDiets has something for every taste -- and every weight-loss goal.

"We offer more than one plan because we know that each of you out there is different but want to reach the same goals," Pam says. "We help you get there by offering different plans that can fit anyone’s needs."

2. Make sure you have support. Dieters who received regular counseling and support during the study lost more weight than those who didn’t. The same holds true for eDiets members. Our most successful member group lost an average of almost 12 pounds in 4 weeks!

“Weight loss is a hard challenge,” Pam says. “Just like anything in life, if you have support or people who are backing you with a challenge, it makes it easier and provides accountability along the way. A community to support you makes you realize you are not in this alone.”

A community to support you is what you’ll find here at eDiets, where you can access more than 80 support boards visited by people going through similar experiences. You can also email our nutritionists at nutrition@eDiets.com or call them personally at 866-756-0510 (10 a.m. to 8 p.m. EST, Monday-Friday).

3. Keep a food journal. One of the largest weight-loss studies conducted found that a food journal can help double your weight-loss results. By keeping track of what you eat – including snacks – you hold yourself more accountable. Plus, it gives you the opportunity to see everything you’ve eaten throughout the day, including that candy bar you might have otherwise forgotten about.

If you don’t have the time to sit down and write, however, let eDiets keep track for you. With our plans, you know exactly what you’re eating each day – there aren’t any surprises. Click here to learn more about how eDiets makes weight loss easier!

Like this post? Check out these, too:
-- eDiets Members Favorite Recipes
-- Your Complete Weight-Loss Checklist
-- Restaurant Dining Out Guide

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Ask Pam: Will eDiets Work for Me?

How do I know that eDiets can work for me?

I love this question! And there is no better time than to check us out and give us a try!

I personally know eDiets can work for you because of what we offer. For those of you who aren’t familiar with our site (and even those who are), we offer plans that work with you – plans that fit your lifestyle and needs.

People ask what is the best plan to be on. Here's my answer: the one that works with you and the one you can enjoy! We can provide you one of our delicious meal plans (online or meal delivery) to follow and help you shed a few extra pounds or keep you right at the weight you want to be at.

eDiets is more than a Web site. To many of you out there – members and soon-to-be-members – here are just a few of the personal touches we provide that prove eDiets will work for you:

- Live support from credentialed nutrition experts to answer your diet questions via e-mail, phone or live chat (this one is dear to my heart!).
- Customized menus, recipes and convenience food options. Food you want to eat… and even a meal-delivery program!
- Personalized fitness plans designed by trainers just for you.
- An online community and member challenges (there's a support board for everyone!)
- Success stories to keep you motivated.
- Diet and fitness news, blogs, articles, podcasts, recipe videos… the list goes on.

Our members prove our success. We strive to provide plans that help you attain your goals (whether they are weight-, fitness-, or motivation-related) reasonably and make living well a lifestyle… and FUN!

We love what we do here and want you to feel that way about us. Our goal is to provide you with the tools and support to help you be the person you want to be. We look forward to your e-mails, calls, questions or comments. eDiets is here for you… join our family in 2010!

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

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