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- Category: Nutrition
- #84372Lot of raw vegetables like cut salads and tomatoes, fruits and fruit juices and a diet without butter, milk products or oil. You should eat only when you are hungry and in limited quantities only. This is not enough, you need to follow a six pack exercise schedule and a qualified gym instructor can help you with this. This is not easy and requires a lot of hard work.
- #84410Hello Bhargav,
Being involved in fitness and exercise activities for a considerable amount of time, I understand the need for 'perfect' abdomen or abs. Indian genetics are different from those of westerners so consuming proper Indian diet which suits our genetics and climate becomes absolutely must. In general, the following aspects can help you develop well defined abs:
1)If you are vegetarian, its advisable to eat more of legumes, pulses,lentils like moong,kidney beans,gram(chana) in form of dal or just cooked. Also, green leafy vegetables like spinach can be consumed.
2)If you are non-vegetarian, then eggs and other poultry products
like chicken breast(roasted or boiled but not fried) are your best bet.
3)The above diet is necessary for proteins which build your abs muscles, but along with them, your carbohydrates, minerals and vitamins need to be well balanced.
4)The key is not over-eating and bloating your stomach, that makes your tummy stick out. Have 6-8 meals in a day staring with a good breakfast. Drink lots of water throughout the day.
5)Apart from that, mix your weight training with cardio exercises like aerobic or running for about 3-4 days a week. Avoid junk food, fried food and oily items.This lets you shred the fats off your tummy and reveal those muscles beneath!
CAUTION: The abdomen is core part of body and over-exercising can cause injuries which can ruin body posture in old age. The above tips are general but I would still suggest consulting a dietitian for designing diet plan specific to your body type.
- #129271The most important part of getting a six pack is to create a calorie deficit. Consume high quality protein everyday. Whey, chicken breast, eggs whites are quality food items. Have adequate amount of fibers and good fats (omega 3). Green tea can also help shed fat and reveal your abs. Lastly, have lots of water.