While watching your calorie intake is incredibly important on your 8 pack ab diet plan, another thing that will be very important is making sure that all the foods that you eat are going to do something positive for your body.
Some people get into the habit of eating not so healthy foods just because they meet their total daily requirements for the day.
While this is good in a sense that you can still lose weight, it’s not good because you may not be feeling your best.
Lets’ take a closer look at a few of the top foods that will help to detox your body and help you achieve weight loss at the same time.
Green leafy vegetables are excellent for providing detoxification support and provide so few calories that they don’t even need to be added to your daily totals.
Spinach is a perfect example of this and will provide you with iron and calcium as well. Both of these nutrients are vital for sustaining intense workout sessions.
Lemons are the next food that can help you detox your body and ensure you feel your best on a daily basis. Whether you toss a slice of lemon into your water to make sure it goes down easy or you use lemon with your main course meal to add extra flavor without any fat or calories, make sure that you don’t overlook this powerful fruit.
As an added benefit, they will help to assist with the digestion process, ensuring that you utilize all the main nutrients that you take in.
Many people often overlook beets entirely on their 8 pack ab diet plan, but it might just be time that you gave them some consideration again. Beets are relatively low in calories but are incredibly high in fiber, which can help with the elimination process in the body.
This can assist with the removal of any toxic build-up, ensuring that you never feel weighed down.
If you’re looking for a fast way to add more flavor to your dish without upping your calorie intake, ginger is an excellent way to go. Adding ginger to your diet will help to cleanse the liver and can also help to boost the immune system as well.
Ginger works great in stir-fry’s or even added to some herbal tea as well.
Finally, if you want to receive top notch detoxification support, definitely consider green tea. Green tea contains a powerful dose of antioxidants that will help to fend off free radical damage and remove all toxins from your system.
In addition to that, green tea can also help to increase the metabolic rate, ensuring that you burn off more calories hour per hour during the day.
So have a good look at your 8 pack ab diet plan and make sure that these foods are in there. They have a lot to offer and will definitely help make sure that you always feeling your best.
If you’re following along with your 8 pack diet plan, it’s important that you come to ask a series of questions that will tell you exactly whether you are eating a snack that will get you closer to realizing true success.
Some people still associate ‘snacking’ as a bad thing to do on a diet plan, but the truth is that as long as you’re snacking wisely, this isn’t a bad thing to do at all. Snacking may just help you stick to the diet as it can tide over hunger, keep your blood sugar levels regulated, and ensure that you stay mentally alert all day long.
That said, you do need to snack wisely for these benefits to be seen.
Is This Snack Highly Processed?
The very first thing that you want to ask yourself is how natural the snack you’re thinking of having is. In other words, how much processing has it been through to get to your fingertips?
Those snacks that are very processed are only going to increase your hunger level, making it more difficult to stick with your diet.
Those snacks that are less processed will tide hunger over and keep you satisfied so you’re not thinking about food every second of the day.
If it’s a processed snack, put it back and find something else.
Am I Actually Hungry?
Also ask yourself if you’re actually hungry. Far too many people get into the habit of eating for reasons other than hunger and this can definitely come back to haunt them.
Stopping and thinking about whether you are hungry or if you’re just eating because of some sort of stressor or problem you’re facing will help make sure you aren’t taking in calories when you don’t need to be.
Does This Snack Nourish My Body?
The third thing to be doing is taking into account whether this snack is going to actually nourish your body. Is it going to provide you with vitamins and minerals that your body needs right now?
Is it going to help you attain balance in your diet plan?
Maintaining a higher level of balance will be critical to success so evaluate the snack you’re having and make sure that it will help you meet your daily protein, carb, and fat goals.
Am I Eating The Right Amount?
Finally, make sure that you also assess how much you’re eating at that snack. Remember that snacks should be smaller than your average meals, so make sure that they aren’t growing in portion size.
Keep them light – around 200-300 calories at most and you’ll have no problem sticking to your total daily calorie target.
So next time you feel like having a snack, quickly run through these questions to make sure that snack is going to be appropriate on your diet plan.
If you’ve been working incredibly hard and have finally achieved 8 pack ab status, you may be thinking of changing your goal set and spending some time working on building more muscle mass.
You know that to lose body fat, you need to be in a calorie deficit to utilize stored fat as a fuel source. To build muscle mass however, you need to be in a calorie surplus to generate this new tissue with.
Obviously these two don’t go together, so you choose to focus on fat loss first. Now that you’ve achieved your goal, you want to maintain those abs, but wonder if it will be possible to do so while building muscle.
The Rate Of Muscle Growth
The very first thing that you will need to keep in mind if you’re wondering about building muscle while maintaining 8 pack ab status is the rate of muscle growth you will experience.
If you want to pack on lean muscle as fast as you possibly can, expecting to stay just as lean as you are right now is not realistic. As you will want to be maximizing your calorie intake (within reason) so that you do build muscle to your full capacity, this means you may have extra on some days that do get converted into body fat.
As long as you are reasonable with your calorie surplus, you shouldn’t be adding pounds and pounds of fat, but some gain would be expected.
On the other hand, if you do want to stay very lean, then accept the fact that your rate of muscle growth will be sacrificed. You’ll be building muscle to the tune of one pound or less per month, so won’t be seeing dramatic changes in any significant time frame.
As long as you can keep this in mind, you can help yourself stay more realistic.
The Type Of Diet Utilized
Second, also take into account the diet that you’re going to be using. The leaner you want to stay while working on building muscle, the more precise you’re going to have to be with your diet plan. This means tracking each calorie that goes in along with timing your nutrient intake perfectly.
Some people prefer to use muscle building periods as a time when they can relax and be less anal about their diet, but this doesn’t quite align with the goal to stay as lean as you possibly can.
The Lean Versus Shredded Effect
Finally, take note that you need to understand the difference between ‘lean’ and ‘shredded’. Being highly shredded to the point where you can see superior definition between all eight abs is going to require added effects such as water depletion and likely carb depletion. This will not be possible if you’re trying to create an anabolic environment to build muscle in, so something that you can’t sustain.
Keeping yourself lean – possible.
Keeping yourself shredded – not.
Pay attention to the difference.
So there you have some of the most important tips to remember about the ability to build muscle successfully while staying lean. If you’re smart in your approach you should see good results in your quest but you do need to stay realistic at the same time.
If you’re seeking 8 pack abs and are someone who likes to bake, it’s important that you start thinking of some of the smart substitutions that you can use in your diet to continue on with your baking while staying lean.
Flour is one item that you’ll definitely need to remove as it’s a simple carb that will only add unwanted calories and hinder your fat loss progress.
So what can you use in replacement of white flour? Let’s look at a few alternatives to give you some ideas.
The first type of flour that will be good for those who are performing intense workout sessions and do need more carbs in their diet plan is oat flour. Oat flour is high in fiber and will be a source of complex carbs, so it won’t break down in the body and spike blood glucose levels to nearly the same extent as regular flour would.
You can either purchase oat flour already made or if you like, prepare it yourself by grinding up some oats in a blender until a very fine consistency is reached.
Second, another flour to consider adding to your diet in replacement of white flour as you do your baking is coconut flour. Coconut flour is going to have the advantage of being lower in carbs and higher in fats.
The form of fat you’ll see in coconut flour is a medium chain triglyceride, which does act slightly differently in the body and will be great for helping to boost your energy level.
This fat is far more usable as a source of immediate energy than the calories from other fats are, making it a smart move for those performing intense workouts as well.
Brown Rice Flour
Brown rice flour is the next flour variation that you might want to consider. This flour is going to provide more fiber than regular flour would and is also gluten free, so excellent for those who are following gluten-free diet plans.
Brown rice flour is going to make for a good substitute for most recipes, but do note it may not rise up as well as regular flour would.
Almond Free Flour
Finally, the last type of flour that you might consider is almond flour, commonly called almond meal. This is another good low carb alternative to regular flour that will be high in monounsaturated fats, helping to improve your heart health.
Since there are very few carbs in almond flour, you also won’t see a spike to your blood glucose level followed by a crash like you typically would.
So next time you’re getting ready to do some baking, consider these options instead of regular flour. Flour is one ingredient that you definitely should look at replacing as often as you can and these all provide suitable substitutes.
If you’re on an 8 pack ab diet plan, you need to make sure that you have a plan in place for each and every meal and snack that you consume throughout the day. Leaving your food intake up to chance is a fast way to invite weight gain in as you’ll have no way of knowing what your total daily calorie intake is.
If you’re constantly re-assessing calorie counts as you go about your diet, you might find that as the end of the day rolls around, you’re a good 500 over where you’re supposed to be.
Finding healthy snack options is something that many people do struggle with when on a fat loss diet, so let’s provide you with a few ideas.
Each of these is designed to help control your blood sugar levels, increase your energy, and provide your body with the key nutrients it needs for you to see maximum success.
Tuna And Avocado
The first snack option is a can of tuna mixed with a little avocado and salsa. Avocado is a very healthy source of fat in the diet and will help to keep your hunger level much lower, while the tuna will provide the protein that you’ll use to build lean muscle mass.
Just be sure not to use too much avocado, as it is a higher calorie food.
If you’re looking for something on the go, consider a pita scramble. Scramble up some egg whites with diced veggies and then place into a small whole wheat pita.
This is the perfect way to get some fiber into your day as well as a source of complex carbs. Just avoid frying the eggs in butter so you don’t have unwanted fats in this meal.
Protein Shake With Oats
For those who are truly in a rush and need something quickly, a protein shake with some raw oats can’t be beat. This is the perfect carb-protein combo that will easily sustain you until your next meal and will reduce the chances that you have a blood sugar spike followed by crash.
At just 200 calories for one scoop of protein and a quarter cup of raw oats, it’ll fit in perfectly with any fat loss diet.
Finally, if you’re out and about and need to pick up a snack, go for sashimi. This is a very high source of protein and will contain only healthy fats, so is perfect for those who are looking to get 8 pack abs.
Just watch how much sodium you use so that you don’t experience water retention from it.
Don’t overlook snack time any longer. Healthy snacks can definitely be part of a proper diet plan if you choose wisely and moderate your portion sizes.
Seeking 8 pack ab success? If so, you aren’t alone. Millions of people set this goal each and every day, but sadly, very few actually ever achieve it.
So what’s keeping you from realizing success and getting that 8 pack that you desire?
How come you aren’t able to move forward with your progress and reveal a lean, firm stomach that clearly demonstrates you work hard in the gym?
Some people make a few grave mistakes that stop progress entirely. Let’s take a quick peak at what these mistakes are so that you can ensure that they aren’t preventing you from realizing success.
You Don’t Plan Anything
The very first reason why you might not see the results you desire is because you simply aren’t planning. Not only do you need to have a diet plan in place, but you also need a firm workout plan in place as well.
Furthermore, having a lifestyle plan – some things that you will be doing each day to foster a leaner body and keep yourself feeling well and healthy will be essential.
Remember that the process of losing fat is quite hard on the body so rest and relaxation will be essential as well. You are, after all, providing it with less fuel than it needs to function properly so you aren’t going to feel 100%.
You’re Swayed By Peer Pressure
Another problem that some people face on their quest for 8 pack abs is peer pressure. If you often find yourself getting talked into skipping gym sessions by friends who want you to go out with them, you’re not going to be making much progress.
If peer pressure is getting the best of you, it may be worth looking at who you’re spending most of your time with and possibly considering finding a new group of people who are more fitness minded.
Sticking to your goals when no one else seems to be doing anything remotely healthy is going to prove to be quite a challenge for anyone. The more you can surround yourself with those who have fitness in mind, the less chances this will impact you in a negative way.
You Focus On The Mirror Too Much
Another big mistake that you need to avoid is focusing on the mirror a little too much. If you use the mirror as your guide to how fast you’re progressing, you could be missing out on a few important points.
First is water retention. A pound of water can have a significant influence on how lean you look, especially as you approach very low body fat percentages. Eat the wrong thing for dinner the night before, and it might seem like all your progress is completely out the window.
Second, the mirror poses no guidelines of actual fitness progress you’re making, and it’s still important that you consider this as well.
It’s true that getting leaner is your top priority, but you still should be putting some emphasis on how you’re progressing performance wise.
So there are a few mistakes that you must watch out for to ensure that you aren’t going to be facing an uphill battle in your quest to get 8 pack abs. Avoid these and you’ll stand a far greater chance of seeing the results you’re going for.
As you get set up on your 8 pack ab workout program, one question you might be asking yourself is whether you can perform too many crunches. Most people think that the most important thing that they need to be doing to see 8 pack results is making sure that they have a good ab workout program in place.
While it will help, it’s definitely not going to be the end all to their success. Getting 8 pack abs takes much more than just an ab workout program, so you have to put it in its place.
That said, can you perform too many crunches?
Let’s look at the most important things that you should consider about this question.
The Time Question
The very first and most important thing to think about is how much time you’re spending doing all those crunches. Since most people do have a limited amount of time they are able to devote to the gym each week, the more time you spend doing crunches, the less time you have to spend on your other exercises.
Since the other exercises in your program – your squats, lunges, bench presses, and bent over rows are the ones that will burn up far more calories and assist with the weight loss process, this can serve to hinder your results.
Fat loss always needs to be the primary focus as you go about your ab program plan as it’s getting that layer of fat off your body that’s required for you to achieve 8 pack ab success.
If you are sacrificing the rest of your workout to get so many crunches in, you are definitely doing too many.
The second thing to take into account is the possibility of overtraining. Generally speaking, it is fairly hard to overtrain the abdominal muscles unless you’re doing set after set of weighted abdominal work.
Regular crunches however aren’t all that likely to overtrain the abs, so this won’t be as much of a concern.
But that said, what is a concern is the fact that if you aren’t allowing for rest time, you won’t be growing back all that much stronger.
Muscle Size Increases
Finally, the last thing that you may want to think about is the fact that performing a high amount of abdominal crunches may mean that you start to see noticeable increases in your muscle size.
If you are using weights as you go about your ab workouts, you could begin to increase the thickness of the waist and depending on the look you want to achieve, this may or may not be what you’re after.
Muscle size increases are generally only desired by males, so if you’re a female, not something that you want.
So this gives you a brief overview of whether you can perform too many crunches. You definitely can do too many to the point where you aren’t seeing any further progress because of doing so.
As you go about your eight pack ab diet plan, one type of diet that you might consider utilizing is the gluten-free diet. More and more people are starting to take notice that they don’t feel their best after eating foods that contain gluten and whether they do have an insensitivity or not, they feel it is best to cut them out of the picture.
While there is definitely some truth that forgoing gluten-rich foods will be a wise move, you need to be smart in your approach.
Some people make some major mistakes that just leaves them struggling to see results and wondering why they aren’t feeling any better.
Let’s look at a few of the gluten-free mistakes that you must make sure you don’t end up making.
Noshing On Gluten-Free Junk Food
Perhaps the biggest mistake that some people who put themselves on gluten free 8 pack ab diet plans make is consuming high amounts of gluten-free junk foods.
They believe that as long as a food is gluten free, they can eat as much of it as they’d like.
Not so. Remember, foods that are still simple and highly refined are not going to be ideal for satisfying your nutritional requirements and are not going to have you feeling your best.
Not to mention they won’t assist with the weight loss process by any means either.
For better results, you should seek out foods that are naturally gluten-free, not processed to be gluten-free.
Focusing About Fresh Produce
The second must-do tip for those who are moving to a gluten free diet is to make sure that you eat as much fresh produce as possible. Getting fresh produce in your diet plan is critical for success because this is what will supply your body with the vitamins, minerals, and antioxidants it needs to stay healthy.
Those who aren’t eating enough fresh produce will be far more likely to notice that they feel sluggish and tired during the day and may fall ill more often as well.
Produce also supplies you with potassium, which is important for keeping your energy level higher.
Not Creating Balance
Finally, the last thing to keep in mind as you create your gluten free diet is that you must make sure that you also strive for a balanced mix of nutrients as well. Don’t let yourself rely too heavily on proteins, fats, or carbs, but rather, try for an even intake of all nutrients.
Some people who adopt gluten free diets think that this means they should cut out all carbs entirely, but then that just leaves them feeling drained and lacking in energy.
Instead, focus on gluten-free forms of natural carbs – brown rice, quinoa, millet, fresh vegetables, and fruits. If you do this, you really can’t go wrong.
So there you have a few quick things to keep in mind. Gluten free eating can be a great way to help you get 8 pack abs, but only if you approach it in the right manner.
If you’re on a mission to get 8 pack abs, one thing that you might want to consider doing, which will come as much surprise to many is throwing away your body weight scale.
Most people use this scale as a close guide to indicate how they are progressing along, but little do they know that it’s definitely not telling the whole picture.
If they aren’t careful, they may quickly become discouraged with their ‘results’ and give up altogether.
Let’s have a quick look at why you should consider chucking the scale as you work towards 8 pack ab success.
It Doesn’t Reflect Water Fluctuations
The very first reason to consider tossing your body weight scale is simply because it doesn’t reflect your true fat weight. If you are retaining an extra 2-3 pounds of water that particular day, if you step on the scale, it’s going to appear as though you’ve just moved backwards rather than forwards.
Almost any one will take this rather negatively and it will cause frustration to set in. Even if it isn’t water retention that you’re experiencing, if you are weighing yourself daily, there is a good chance that some degree of fluctuations will be present.
This is normal and occurs with everyone.
It Doesn’t Provide Body Fat Information
The second reason to forgo the body weight scale is that it doesn’t provide body fat information. When you’re seeking 8 pack abs, what you really care about is your total body fat mass, not your total body weight mass.
If you are strictly focused on body weight, this could cause you to crash diet, which would then set you up for lean muscle mass loss.
It’s fat you want to lose, not ‘weight’.
Fat Loss Isn’t Constant
Another reason not to weigh yourself is because fat loss isn’t constant. Even if you are following the same diet plan, there are times when you’ll lose weight far rapidly than others. Again, this is normal. The body goes through many different processes during fat loss and in some cases, fat loss can be masked by what’s going on.
Weighing yourself daily will just confuse you further.
It Destroys Your Confidence
Finally, the last reason to say so-long to your body weight scale is because it’s going to destroy your confidence level. If you see the scale go up rather than down, how are you going to feel about yourself and the efforts you’re making?
How likely is it that you’ll continue to put in a high effort as you should?
The answer – not very likely at all.
Confidence is huge when it comes to keeping up a fat loss diet plan, so something that you must be taking into account. If anything is eroding yourself confidence, it is going to hinder your tenacity to push onwards.
So keep these points in mind. Some of you will really struggle with the idea of tossing it completely, but at the very least, keep your weighing’s to a once per week frequency only.
If you’re getting started with your 8 pack ab workout program and plan to include some crunches on an exercise ball, it’s important that you take into account a few key points that will ensure that you execute the exercise correctly.
Those who rush through the movement and don’t think about each movement that they’re making will not reap the full benefits that this exercise has to offer and thus will fall short when it comes to progress.
Let’s take a quick peak at a few of the top points that you should consider when performing abdominal crunches on an exercise ball.
Remember To Breath
The very first thing that you must take note of to remember is to breath. Don’t ever let yourself hold your breath as you go about completing this movement or you’re definitely going to reduce your ability to generate force.
When performing an ab crunch on an exercise ball you should breathe out when you contract upwards and then breathe in when you’re lowering yourself down to the start of the exercise.
This is what will keep the blood flowing throughout the body and also help to reduce the build-up of fatigue that you experience.
Move Through The Full Range Of Motion
The second thing that you should be doing is making sure that you are moving through that full range of motion. Don’t let yourself just go halfway down and then reverse directions and start again.
Move down as far as you can comfortably going, aiming to get your upper body as close to parallel or further.
Those who are more advanced may be able to lower down even further so that they curve around the shape of the ball, really calling those top two abs into play when they then reverse directions and start the next rep once again.
Position Yourself Properly
The next key point to remember as you perform your exercises on the ab ball is to position yourself properly. Make sure that you aren’t sitting too high or low on the ball as this will guarantee that you are working the muscles as you should.
Ideally you’ll want to sit down so that the small of your back is resting against the top of the ball so that you do have a good range of movement that you can go through as you perform the crunch.
Many people place their upper back on the middle of the ball, which won’t provide a large enough lever for you to get the full benefits that the movement offers.
Once you’re in that position, make sure that the feet are also comfortably placed on the floor beneath you so that they can provide support and stabilization as you move through the exercise.
So there you have three great tips to keep in mind as you perform the crunch on the ball. Make sure that you aren’t overlooking any of these so that you can move one step closer to 8 pack ab success.