Visible Abs Are Made in the Kitchen?

Have you heard of the phrase "Abs are made in the kitchen."? Well…today, we are going to debunk that a little. We like to say that “Abs are built in the gym but revealed in the kitchen.” Read on to find out why.

While diet is important for a toned midsection, this is not the whole story. If you want to have visible abs, you need to have both a low body fat percentage as well an adequate amount of lean muscle mass. 

Diet is important in this equation because it is one of the best ways to reduce body fat. It is challenging to achieve ideal changes in body composition if you are consuming a diet that is unhealthy, even if you exercise consistently. You can build muscle by working out, but your six-pack won’t be visible if there is a layer of fat surrounding it. If you are consuming a lot of fast food or processed foods, calories can add up very quickly. You will have to exercise intensely for a long time to burn those calories off. Exercising in such a vigorous way is not sustainable in the long term and can eventually lead to burnout or injury.

A better approach would to be simply eat a more balanced diet that supports fat loss and exercise in a sustainable way. You don’t have to starve to get abs, you just have to eat a more nutrient-dense diet and achieve a calorie deficit. Here are some ways you can eat to minimize fat gain:

• Consume a diet that is based on whole foods and limit your intake of processed foods.
• Limit intake of foods that are high in sugar (candy bars, ice cream, sugar itself!) and refined carbohydrates (cookies, pastries, white bread). These foods spike your blood sugar which leads to fat gain around the belly area.
• Avoid sugar-sweetened beverages and fruit juices. 
• Consume adequate amounts of protein at each meal. This helps keep you full for longer and can reduce cravings. Aim for 25-30g of protein for each main meal and 10-15g of protein for each snack. 
• Get your carbohydrates from starchy vegetables such as sweet potatoes, plantains, pumpkin and squashes. These vegetables are high in fiber and complex carbohydrates.
• Make sure that half your plate is full of vegetables at each meal. Vegetables are rich in important nutrients and fiber that are needed to keep you healthy. 

Now, let’s talk about exercise. Consistent exercise will help to strengthen your core muscles and build lean muscle. Exercise also burns calories and sheds excess fat, which as we mentioned before, is an important part of getting visible abs. However, you won’t get abs just by doing crunches because spot reduction doesn’t work. Instead, follow these exercise tips:

• Incorporate strength training and HIIT into your workout routine regularly. 
• Prioritize compound or full-body movements. These movements will help you strengthen your core, and maximize calorie burn and muscle synthesis. 
• Spend a few minutes of each workout on functional ab exercises that specifically target your core muscles. Some of our favourites include planks and plank variations, dead bugs, bear crawls, leg raises, and V-ups. 

Whether it’s trying to get a six-pack or grow your peach, changing your body composition requires a combination of lifestyle and dietary measures. Taking this multi-prong approach will create lasting changes. The most important part of this equation; is consistency. You have to move and eat well daily if you want to see results. Be patient and you will eventually reach your goal! 

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