Lean Abs Guide

THE LEAN ABS GUIDE

By Ivana Chapman BSC BA CSCS Certified Strength & Conditioning Specialist www.ivanachapman.com

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The Lean Abs Guide Here’s the truth: Many people have great abs. The problem is that the six-pack is lurking beneath a layer of fat that prevents anyone from seeing it!

If you’re looking for a fast way to get lean abs that you can’t wait to show off, you’ve come to the right place. Sporting a lean, sexy physique is the result of a consistent nutrition and exercise program, but there are ways to speed up the process.

This report introduces you to the strategies that we use with clients like you, to finally achieve success with their physique goals after years of struggle.

Following these tips will boost your likelihood of getting to enviable abs quickly, and the results are long-lasting if you persevere.

Think of these seven tips as the shortcut in our system of shortcuts (we like efficiency around here!).

Let’s get started…

Tip 1

Cut out the Sugar

You might have already guessed that most of the strategies will be related to your diet, i.e., the food you shove down your gullet on a daily basis. It’s a pretty tired cliché, but abs really are (mostly) made in the kitchen. The food you eat will make more difference to how your stomach looks than any abs exercise.

First stop – the sugar demon.

Cutting down on sugar is the best place to start when trying to reveal sexy abs. Carbohydrates raise your blood sugar and insulin is released into the your bloodstream in response to the sweet assault.

Consistently high levels of insulin cause your body to store fat.

Consuming sugar on a regular basis keeps your body pumping out insulin on a regular basis, making it difficult to lose fat even when you reduce your calorie intake or increase how much you exercise.

Natural sweeteners such as honey, agave, maple syrup, and blackstrap molasses may potentially have some health benefits (although even that’s debatable), but if you’re looking to get that six-pack in a hurry you’ll at least want to cut them out initially.

There’s certainly room for a little natural sugar in your diet when you’re most of the way to your desired shape, preferably after an intense workout. In the meantime, reduce the sugar and you’ll limit the storage of fat around your belly.

Tip 2 Protein helps repair muscle tissue and prevents you from losing the hardearned muscle you’re accumulating with training.

Having protein regularly keeps your body from scavenging your muscle tissue for fuel. More muscle means that your body is more metabolically active and requires more calories to sustain it.

If you continue eating the same amount, or even decrease calories slightly, your body will dip into your fat stores for extra fuel.

That’s the effect we’re looking for!

Eat Protein with EVERY Meal

Determining your protein needs doesn’t need to be complicated.

If you’re looking to get lean abs, we normally recommend a relatively high intake of about 0.8-1g of protein per pound of bodyweight (a 150-pound person would eat around 120150g of protein per day). This is higher than the Recommended Daily Allowance given by most governments, but keep in mind that their numbers represent a baseline figure and not the amount needed for optimal function and leanness.

Higher protein intakes can be especially useful for maintaining muscle mass when you’re lowering your calorie intake.

Eat a minimum of 20g of protein with each meal and preferably more.

You’ve already read how the insulin roller coaster that’s triggered whenever you eat carbs on their own causes your body to store more fat, particularly in the abdominal area where you REALLY don’t want it.

Having fewer carbs, some protein, and a bit of fat with every meal reduces the amount of insulin that’s released with each meal.

The moderate insulin response reduces the likelihood that your body will store the food you’re eating as fat.

How much protein?

So what types of protein are best?

Start off with lean proteins like chicken, fish, turkey, and lean cuts of beef, bison, venison, lamb, and pork.

Although plant sources like peas, beans, and legumes have some protein, the amount is relatively low and brings plenty of carbs with it.

For instance, you need a whole cup of chickpeas to provide 10g of protein and that adds 34g of carbs.

A cup of lentils has 18g of protein, but an additional 40g of carbs.

Think about what your digestion might do if you tried to get 50g protein from gas-producing beans in each meal.

No one will want to be near you for the rest of the day!

If dairy doesn’t cause you a problem, then unsweetened low-fat Greek yogurt can be a great choice – it has more protein and less sugar than regular yogurt. Ideally, your dairy should be organic to avoid the negative repercussions of the hormones and chemicals in conventional diary.

Protein supplement powders, either milk-based or plantbased, can be a good choice in a pinch. Whey protein isolate powder is ideal for post-workout replenishment. We recommend the purest, cleanest form you can find…skip the sweeteners (except perhaps stevia) and look for brands that follow GMP (Good Manufacturing Practices).

Sure you can.

If you reduce your calories and improve the quality of your diet while doing the appropriate training, you’ll probably get to that six-pack without touching organic food.

While there’s been a whole lotta hype about grass-fed organic meat, especially red meat and wild game, it’s certainly possible to get your stomach lean with the meat from your local supermarket. It’s not an ideal scenario, because we hope that you’re also aiming for optimal health, but it’s not absolutely necessary to eat grass-fed to get a great physique.

Can you lose weight with conventional dairy?

Limiting exposure to chemicals that can disrupt your hormones (including those that affect your fat-loss capabilities!) is often helpful, but it’s only the icing on the cake in terms of achieving your desired physique. Sometimes you have to pick your battles.

If you’re currently consuming sandwiches, burgers, fries, and ice cream on a regular basis, getting you to switch to grass-fed organic beef and wild salmon won’t be necessary to see improvements.

If you’ve been eating “well” for several months and you can’t seem to figure out why you’re not losing fat, it may be time to look closer at the potential hormonal impact of the food you’re eating.

Tip 3 The best strategy to getting lean abs is to build your body into a metabolic machine that torches more calories whether you’re awake or sleeping. What’s the best way to do that?

Building muscle through weight training!

Weight training can elevate your metabolism for up to 48 hours, a phenomenon known as EPOC (Excess Post-Exercise Oxygen Consumption). Cardio has less EPOC so you’re limited to that short time you spend working out. Not very economical!

Train with Weights 3-4 times per week

But what about all those calories the cardio machines are telling you you’re burning? Gym machines like cross-trainers, treadmills, ellipticals, and rowing machines notoriously overestimate the amount of calories that you burn.

Even if the totals were accurate, they only represent about 1/48 (for a 30min workout) or 1/24 (for an hour workout) or your total calorie burn for the day.

That’s not much.

What’s happening in your body the rest of the time?

Not a lot.

Weight training is the clear winner for impacting your metabolism all day (and night) long.

What kind of weight training should you do?

A few concentration bicep curls won’t build firm, balanced muscle.

You need to focus on multi-joint movements like chin-ups and military presses and “Big” lifts like deadlifts and squats. These exercises allow you to work the larger muscle groups (more bang for your buck!) and multiple muscle groups simultaneously.

Plus, as you lift heavier you’ll be stimulating the abdominal muscles to support you during these big lifts.

Cardio vs. Weights

That depends on how strong you currently are and how capable you are of performing lifts.

You don’t need to be particularly strong to have amazing abs. Training simply for physique improvements is different from training for sport or lifting performance. The strongest lifters don’t always have the most desirable physiques, especially if they don’t focus on what they eat or if they concern themselves primarily with performance goals.

With that being said, if you pay attention to what you eat you’ll see your body composition improve as you get stronger with weights.

So you don’t need to do a 300lb deadlift or perform 12 dead-hang chin-ups to get a six-pack, but it won’t hurt. Initially, for the most muscle hypertrophy (growth) you’ll want to work in the 6-12 rep range. Some people can achieve hypertrophy outside of that range, but it’s a good general guideline.

Most beginners can start with the classic 3 sets of 10 reps, but it won’t be long before that gets old. If you’ve been weight training consistently and constructively for 2-3 years you might need 4 sets of each exercise for significant improvement.

If you were a bodybuilder and your biceps were lagging behind other body parts then concentration curls could indeed be an effective finishing exercise for a workout, but for most people isolation exercises aren’t the most efficient route to the lean body they’re seeking.

How heavy do you need to lift?

BREAK THE RULES

At some point, all the weight-training rules are meant to be broken. After a period of time, your weight-training program gets stale and won’t produce the benefits it once did. Beginners can often see physique changes after doing the same routine for a couple of months, while gifted and advanced trainees might need to change their workout every 2-3 weeks to keep seeing changes in their bodies.

Skip the cardio?

Really?!

YES YOU CAN!

However, it all depends on where you’re starting from.

If you’ve been sedentary for a long time and consider raising your arm with a TV remote in your hand a form of activity, your physiquepeaking guidelines are different from a fitness model (male or female) that’s preparing for a photo shoot. Most of us fall somewhere in between in terms of our motivation and physical abilities.

Only for the least fit person will walking 20 minutes a day make much difference to body shape. That’s not to say you shouldn’t walk (you should!) but it probably won’t make the dramatic impact on your body that you’re looking for. Weight training has a greater overall impact on your physique than cardio, but that’s doesn’t mean that cardio can’t play a role.

If you enjoy walking, jogging, volleyball, canoeing, playing tennis or basketball, skiing, riding your bike, snowshoeing, or even dodgeball, then add it into your life. If it’s dodgeball though, just don’t forget to duck!

High-Intensity Interval Training (HIIT) is a great choice if you want to do an efficient “conditioning” exercise. Rather than steady-state cardio, where you just do an exercise (such as running) at the same pace continuously, HIIT intersperses periods of higher intensity (ex. sprinting) with periods of lower intensity (ex. walking or jogging).

The same strategy can be applied by doing calisthenics/plyometric exercises (jumping jacks, mountain climbers, burpees) to get your heart rate up and alternating with periods of relative recovery.

Tip 4

Cut out the Wheat Most wheat-containing products are inherently crappy carbs anyway (muffins, rolls, bagels, bread, pasta, pizza) so it’s best to avoid them most of the time. Wheat products raise your insulin levels and promote fat storage, something you want to avoid when your primary goal is a lean physique.

Even the products that try to appear healthier, like nonwheat whole-grain crackers and thick gluten-free breads, can be a problem when consumed in larger quantities. Remember, the body’s insulin response is related to not just the type of food that you’re eating, but the quantity. If you have a huge meal of mostly protein your body will still release some insulin.

Is Gluten the Enemy?

Maybe…

Gluten, a protein found in wheat and some other grains, can be a problem for some people. If you’re sensitive to gluten then wheat may cause a general inflammatory state in the body that makes it difficult to lose fat.

Although true celiac disease, where the person experiences dramatic symptoms (bloating, gas, abdominal & intestinal pain) shortly after consuming gluten is more obvious, there are many people affected by gluten in other ways. Vague symptoms such as fatigue, bloating, and headaches in the days and weeks following gluten consumption can be experienced.

The best way to determine if you have a problem with gluten is to eliminate it entirely for 2-3 weeks and then reintroduce it into your diet for one day. Monitor how you feel for the 2-3 days after eating gluten. If you’ve ever experienced digestive issues, including indigestion, heartburn, gas or bloating, then a trial elimination of gluten could be a good start.

Is wheat itself the problem?

Dr. William Davis wrote an interesting book called “Wheat Belly” that highlights the harm that wheat may do to our bodies, and why this modern genetically modified grain doesn’t provide the nutrition we’ve been led to believe. The potential inflammatory effects in the body may occur whether you’re visibly sensitive to gluten or not.

It’s not proven (yet), but it certainly gives you something to think about the next time you’re looking at the breadbasket.

So should you skip the wheat?

Even whole grain bread has a high glycemic index and raises your blood sugar excessively, which can interfere with your fat loss efforts. If you haven’t got the abs you want yet, then it’s a great place to start. Taking wheat out of your diet automatically eliminates a lot of the crappy foods that are keeping that layer of fat around your middle.

You make the call.

Tip 5

Drink only water

and unsweetened tea/coffee

It seems like a simple step, and most health conscious people are already drinking plenty of water.

Although there isn’t really any conclusive research about the exact amount of water that you should drink (that 8 glasses of water you always hear about isn’t scientifically proven), it generally pays to obey your thirst.

More isn’t better though. While drinking the right amount of water can improve your energy levels and digestion, drinking too much can disturb your body’s electrolyte levels, not to mention cause you to spend too much time in the bathroom and miss potential worldly opportunities.

Juices aren’t good for me?

We’re not saying that there isn’t ever a role for some 100% real juice or freshly squeezed veggie juice in your diet, but when you’re aiming to get to a lean physique you need to reduce sugars as much as possible. When you’re sporting a slim midsection you can have some juice post-workout to replenish your glycogen stores and help build muscle, but right now it’s best to cut it out.

We’re not even going to talk about soft drinks (Coke, Pepsi, Sprite, Red Bull, Tetley Iced Tea, etc.).

They’re full of sugar so Tip 1 rules them out anyway.

Diet drinks are nasty!

“But what about Diet drinks?” we can hear you say.

While there isn’t any conclusive proof linking the dastardly artificial sweeteners (Sucralose, Acesulfame Potassium, Aspartame) to cancer or increased fat storage, there are plenty of other reasons to avoid them.

A 2009 study found that daily diet soda consumption was associated with a 36% increased risk of metabolic syndrome and diabetes.

Metabolic syndrome is a nasty group of conditions (high blood pressure, elevated glucose levels, raised cholesterol, and large waist circumference) that put people at high risk for heart disease, stroke and diabetes.

Artificial sweeteners can cause bloating in some people, so if you want a flat stomach think twice about Diet drinks or chewing gum with artificial sweeteners. If you have issues with your digestion then it’s best to keep the artificial sweeteners out of your diet.

It also appears that artificial sweeteners may increase appetite and can alter gut microbes, which may impair glucose regulation.

All in all, it’s not a pretty picture for diet soda drinkers.

No alcohol?

You’re kidding me…

It’s tough, we know.

And once you’ve gotten your belly to the leanness that you desire there will definitely be an alcoholic beverage or three in your future.

If you’re currently unsatisfied with the rolls of fat that spill over the top of your waistband when you sit down, then it’s best to cut the alcohol out for a period of time.

Alcohol is 7 calories per gram and calories add up fast when you factor in the other carbs in mixed drinks (juices, liquors, sugar).

Although calories aren’t the whole story when it comes to fat loss, having a general awareness of approximately how many you’re consuming can contribute to making successful choices.

More importantly, your body burns alcohol FIRST when it’s looking for fuel so whatever excess food you’ve eaten will be hanging around waiting to be stored as fat.

Not for nothing is it called a beer belly!

Beer isn’t a great choice, as hops are estrogenic (promoting female characteristics in men, like man boobs). It’s unlikely that a single low-cal or low-carb beer a few times a week will make much of a difference in your abs if everything else is in check, but if you’re after fast, impressive results then you might want to skip the beer.

Coffee/Tea Plain coffee and tea, whether caffeinated or not, contribute fewto-no calories and WON’T set you up for dietary disaster. If you enjoy coffee or tea, there’s no reason to give them up in your quest for a lean stomach.

Habitual caffeine drinkers have actually been found to be more likely to maintain their weight than If you can’t bear the thought of givpeople who don’t ing up alcohol for a month or two, drink caffeine. stick with the “cleanest” drinks you can find. Vodka with water or soda and a lime wedge is an ideal choice. Gin on the rocks, or with soda, can also be a good choice.

Many mixed drinks have a lot of added sugar (you already know that you should be avoiding sugar in your quest for your ideal physique).

Tip 6 It may not seem obvious, but some of that enlarged midsection can be related to digestive issues. Chronic bloating and gas can distend your abdomen and make it appear larger. If you have ongoing digestive issues, it might be wise to see a doctor to find out the source of the problem. Many people can benefit from a digestive enzyme taken with meals to support the digestive process. Enzymes break down food into smaller parts to be absorbed and used by the cells of your body. As we age, our bodies produce fewer enzymes and our digestive process can suffer.

Chronic constipation can also cause bloating, so if you’re not – AHEM – going regularly then gradually increase your intake of fibre with vegetables, avocado, and a little fruit.

Make sure that your intake of fibre is gradual, as increasing your fibre consumption too quickly can also result in bloating. While increasing fibre, also make sure that you’re drinking enough water between meals to help move things through your digestive tract. Drinking with meals is NOT recommended, as it

Take Care of your Digestion dilutes your digestive juices and may interfere with digestion and absorption of nutrients.

The digestive balance of the gut can become unbalanced with “bad” bacteria through poor nutrition, infection, stress, and medications (especially antibiotics). Provide your gut with adequate “good” bacteria by taking a high-quality probiotic supplement and feeding them with prebiotics, a non-digestible food ingredient found in chicory root, Jerusalem artichokes, dandelion greens, garlic, leek, onions, and asparagus.

Tip 7

Everyone experiences stress in life.

Whether you’re running late for work, the kids are arguing (again!), or you just found out the stock market took a nosedive (again!); life’s struggles can start to add up, whether they’re big or relatively miniscule.

In response to stress, your body releases cortisol, a stress hormone that gets you prepared to take action. When you’re faced with constant stressors and are finding it hard to cope, your body is constantly pumping out cortisol. Over time, high cortisol levels cause more fat to be stored around your abdomen.

Reduce your Stress Levels with Lifestyle Strategies

What can you do about your stress belly?

Start with these areas:

1) Get More Sleep It’s an oldie, but a goody. Sleep has so many benefits and it’s an overlooked part of most people’s health strategy. Good quality sleep improves energy levels, normalizes hormones (especially growth hormone, which helps you build muscle and stay lean).

When you’re sleep-deprived, the production of ghrelin (the hormone that makes you hungry) is increased. You want to control your

gremlin - oops - ghrelin (hope that helps your remember!) levels so that you make sensible decisions when your team at work goes to a buffet for lunch.

Mindfulness Meditation If you’re new to meditation, the simplest type to start off with is mindfulness meditation. All you have to do is be aware of what’s going on in the present moment, i.e. what you’re thinking and feeling NOW.

People vary in their need for sleep, but 7-9 hours is the agreed range by the snooze experts of the National Sleep Foundation. If you’re energetic and feeling good (without the use of caffeine) on 5 hours of sleep then great! For most Mindfulness meditation has been people, that amount of sleep won’t shown to be an effective treatment for emotional (stress) eating and be optimal. binge eating. It can be a great tool You can improve the quality of for getting your appetite under your sleep by avoiding caffeine in control when you’re trying to get the afternoon and evening, making lean. sure your bedroom is dark and quiet, and shutting off all electronic To get the benefits of meditation devices (computers, smart phones, without the need for anything spiritual, just close your eyes TVs) an hour before bed. Take and sit in a quiet place for five some time before bed to unwind minutes. Set a timer, and for those and decompress so that you can five minutes focus only on your drift off easier. breathing. If you hear sounds or have unexpected thoughts while you’re meditating, acknowledge them and then re-focus on your breathing.

If you’re serious about controlling your stress levels to achieve a lean Five minutes of solitude a day can reduce your cortisol levels physique, meditation is a great place to start. Don’t be intimidated and will have you patting your lean midsection (rather than your by the word and any visions you current Buddha belly) in no time. have of monks chanting strange words. Meditation can be a practical and efficient tool to manage stress.

2) Practice Meditation

3) Take Fish Oil Supplements The most-recommended natural supplement for fat loss at the moment seems to be fish oils.

They’re considered safe if you buy from good sources, and contain a range of health-promoting properties.

Fish oils can lower your cortisol levels and reduce your belly fat. Most people are lacking the essential Omega 3 fats in their diet because they don’t consume enough (or any!) of the fish and grass-fed meat that contains them.

Taking fish oils regularly can also improve your mood and balance your insulin levels. Keeping your insulin levels low means that fewer calories will be stored as fat, keeping you leaner overall.

Taking 1g of a high-quality fish oil supplement a day is generally recommended as safe for healthy adults. Higher doses can be used under medical supervision to treat various conditions (allergies, depression, high blood pressure, high triglycerides).

Conclusion Hopefully you’ve found some tips in this Lean Abs Guide that you can implement into your life immediately to start working towards the stomach you want.

By applying the knowledge you’ve gained consistently you’ll be well on your way to your desired physique. Depending on where you’re at now and how high a goal you set, it may take a few weeks or a few months to get the lean abs that you desire.

Be patient.

Stay committed to your goal.

Wishing you success in your pursuit of lean abs!

Ivana Chapman

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