Are you dieting for six pack abs?
If you're serious about losing your abdominal gut and sporting a set of sexy, visible abs... then you should take a few minutes to read the rest of this article. I'm going to spill the beans on some BIG mistakes people make when dieting for the allusive abs and how to be sure to avoid them. The mistakes are very common, and making them can - and more than likely will - ruin your plans.
The most important KEY to getting your six pack is... DIET. Now I do not mean diet as in some fad diet, or the latest Hollywood diet. I mean 'diet' as in what you eat and how you eat. Understand? I hope so. 90% of success when trying to develop six pack muscles comes from the foods we eat and how we eat them.
So you want to focus on the calories. Make sure to get your calories from nutrient dense foods. It's also a necessity that your diet consists of foods that are high in fiber, good sources of protein, complex carbohydrates and a moderate amount of fats (“good Fats” - meaning unsaturated).
Now we will look at the diet mistakes you’ll want to avoid IF you hope to get that six pack.
Mistake # 1 - Failing To Set An Achievable Goal
This mistake is so common it needs to be the first we deal with.
Goals are the most important factor when trying to achieve anything worthwhile. Goals should be specific and written down. They should also be achievable. If you set goals that are TOO BIG for YOU to achieve, you will be setting yourself up for failure!
Yes, you want to challenge yourself in your goal setting, but you need to keep things within reason. If you fail to reach your goals... it can be destructive on many levels, and can destroy your long term plans and goals. It can also cause those old bad habits you had before you started your program to return. Just look at Arnold. How can you avoid making this mistake?
Set fat loss goals that are realistic for YOU. Where you are now, the amount of extra body fat you're carrying around, and your level of conditioning, etc. Keep it realistic, okay? Here's an example: it’s been 10 years since you’ve last worked out, you have poor eating habits and you're carrying around 50 lbs. of extra flab - setting a goal to get rid of these 50 pounds in 60 days is simply NOT realistic
Setting a goal to lose these 50 pounds in 9 or 10 months is something a bit more achievable. It's by far an easier goal for you to wrap your mind around - believing it is doable, which will help in getting those sexy six pack abs you’ve ever wanted.
The key is to be truthful with yourself and where you actually are now. Make sure to track your results in a journal until you reach your goals. Once these goals are met, it’s time to set new ones. You will need goals to help you maintain this new body, and the washboard ab muscles that you’ve worked so hard to achieve.
Mistake # 2 - Look At Your Diet As A Short Term Sacrifice
Another HUGE mistake to be avoided when dieting for abs is seeing the program as something you only need to do for a short period of time. The main problem here is that when you reach your target goal - visible abs, you will STOP doing the things that made you successful. (Then most fail to set new goals to maintain the results you’ve achieved - see No. 1).
If you see your diet as a short term sacrifice you will more than likely fall back into your old habits. All of that flubber you worked so hard to get rid of will return with a vengeance. Now I'm not trying to pick on anyone here, but this is a major reason why people put back on all that weight they lose – they didn't discover how to turn their diet changes into permanent lifestyle changes.
Here's how to avoid making this abdominal killing mistake: look at the changes your diet program is asking you to make as permanent lifestyle changes. When you get your six pack, set new long term goals to keep your abdominals looking nice and tight.
Mistake # 3 - Trying To Be That 'Perfect' Dieter
At first the ‘perfect’ dieter is all gung ho about their new found diet plan. They're more than determined to follow, live, sleep, eat and breathe their new diet plan perfectly. And for a few days, or a few weeks, they are flawless.
BUT then something happens... something always happens when you're dieting. As a result, they eat something they shouldn't have – maybe a slice of Pizza, a hunk of chocolate cake or a few pieces of KFC fried chicken. Then they stop their diet because they see themselves as having failed the plan or goal.
The big mistake perfect dieters make is that they try to follow their programs so strictly that they don't allow themselves any room for mistakes - they don't incorporate 'cheat' days into the plan. Then, when they can't follow the diet to the tee, they quit.
So to avoid making this big mistake, please forget about being perfect. Don't quit just because you had something you shouldn't have had. Don't push the panic button. Learn from your mistake, move on and stick with it. A good abs diet should always allow cheat days, so you can eat some of your favorite foods or desserts as a thank you to yourself for sticking to the program.
So let’s forget about being Mr. Perfect. It’s okay you can have some pizza or some chocolate every now and then, as long as you make up for those extra calories in your workouts, and you cycle down your calorie intake.
Very nice and beneficial article...thanks
I have recently taken up weights to lose fat. I use to swim competitively but since going to Uni I had to give up a lot of hours, I want to have a flat stomach again I am trying everything but nothing seems to work. Help anyone?
As above, well written but we/I need a plan that is on the money or is close to it. I have work coming out my ears and rarely find time to sit down and "learn" all the correct dietry needs for me.
Saying that I need to make time and learn these new diets and with that will come the lifestyle change. I guess its like the Tortoise and Hare story .... I'm the Hare ;-))
Well written article. Everything you said is true. All the fiber protein and complex carbohydrates I do them. It's true some people quit when they eat junk food and feel like giving up. No always think of a day were your going to the club and after getting junk food after being drunk. Of course your going to have to settle for junk food. I always follow my diet but I prepare myself for a cheat day so when that cheat day comes the next day I work my ass of to lose it. You have to be dedicated have a goal. Don't give up.. Just work harder.
hello, i have a small problem. i'm 6'' and 176pounds and i'm down to 10% of body fat. but now i cannot get bellow that. i tried to switch workout routines, timing in the routines, but still i cannot get below 10%. I'M eating about 4-5 times a day, no carbs after 7pm.what would you suggest that i do to? should i take any extra supplements? i'm currently taking only whey protein after workout . thanks for your help
Is there a particular diet plan you would recommend for this? I always read articals about building abs and muscle, the perfect diet, but never do I see the spefications. I love working out, my real problem is my diet. Not that I'm pigging out or anything. I have a few guilty pleasures. Is there a link that would just lay the basic diet for working out and shaping your body?
Hello there I just recently found this web site and I am very glad I did. Im 28 years old and just recently started to workout. I used to wiegh 246 pounds and now I am down to 180 and loving it. I got a six pack coming in but because of the wieght loss I cant seem to tighten my skin up (gross lol). Was wondering if anyone had any suggestions or should I just be patient
What kinda supplements do u suggest for a 5'8 135 female that wants to find muscle and works out three to five days a week?
I always recommend the basics a good multi, efa's, immune support, bcaa, etc second comes some type of creatine (mono or kre-alk) and lastly as long asdiet and training are spot on you could use a fat burner/ thermogenic.
I always suggest taking the basics bcaa's, a good multi, efa's, immune support. Second I would suggest maybe so sort of creatine (mono or kre-alk), CLA and lastly ONLY as long as your diet and training are spot on a fat burner and/or thermogenic. Diet then training should always be your number one concerns when trying to get in to shape.
Definitely a good general overview of good Abs techniques.
very nice artical! :)