Do you want to do something about toning and flattening your abs?

You want to have abs like Brad Pitt in the movie Fight Club, since that helps you look better in a bathing suit and also helps you be healthy.

Flat and strong abs:
• Makes you look better
• Helps you not injure the back when you work out by lifting heavy objects
• Not so high risk of high blood pressure, cholesterol, diabetes or heart disease, since you have less body fat.
• A flat stomach will protect you from stretching the abdominal muscles during athletic activities.

Not all humans are blessed with super model bodies, and the tight stomach is determined by genetics. If you do work out a lot of shape your abs, then you just might win the new Nobel Prize for ‘Most Ripped Abs’.

It’s not just about working out and being on diets, it’s about having a program and following it.

 1. TAKE RESPONSABILITY

It’s important to stick to the abdominal program you start because the results might show up in a year and a half not in days or weeks. The spare tire will eventually disappear.

As it doesn’t take too long to get used to putting your seat belt on when you get into your car, you’ll get used to your new working out schedule. If you manage to do that for 30 days then it will become a habit and you’ll do it everyday with a motivation.

You have to know that it’s all about the way you look, don’t let the routine run your life.

 2. EAT RIGHT

you have to give up the crash diets because they’re not healthy, they make you lose and gain weight right back. So here’s what you should do: you have to be dedicated to a healthy eating plan because having a slim waist line is a long term commitment. You have to think about diet like an eating lifestyle, not what Richard Simmons wants to sell you. You have to eat right not give up on eating.

Careful how much you eat  

The number one rule is to get 55% of calories from carbs, 30% from fat and 15% from protein. You have to eat those in a ration of 55:30:15. This is how you do the math:

1. Multiply by 4 the carbs grams – that’s the calorie intake for carbs.
2. Multiply by 4 the protein grams – that’s the calorie from protein
3. Multiply by 9 the fat grams – calorie intake for fat
4. add the all
5. each calorie intake number is divided by the sum of the three numbers
6. Multiply by 100 each calorie intake number.

This you give you the number of the amount of calories in your food.

A meal has 40 grams of carbs, 10 of fat, 10 of protein and the whole meal has 600 calories. Therefore:

40 x 4 = 160 g of carbs
10 x 4 = 40 g of proteins
9 x 10 = 90 g of fat

if you add them, you get 290, divide them all with that and then multiply by 100.

Carbs:
Proteins:
Fat: 160/290 = .55 x 100 = 55%
40/290 = .14 x 100 = 14%
90/290 = .31 x 100 = 31%

It’s pretty close to the 55% - 30% - 15%.

It’s easy to keep track of the calories you get but sometimes can be frustrating to calculate each meal. The fat you’re allowed to have per day is around 65-85 grams. The average caloric expenditure is from 1600 to 2400, depending on how much you work out. Also stay away from saturated fats.

If you want to lose the fat that’s in excess, you have to eat less fat; basically don’t eat foods that are more than 30% fat, that’s everything that’s tasty.

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