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Ripped abs come from your diet, not your workout.
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Everyone has eight-pack abdominals, but most people's abs are hiding under a layer of fat. Crunches, situps, planks and other abdominal exercises tone your existing abdominal muscles, but they won't bring them out of hiding. If you want ripped abs, examine your diet, cut calories and shed pounds of fat to reveal your natural eight pack. Eating a low-fat diet can help with weight loss -- ultimately revealing your abs -- as fat is higher in calories than carbohydrates or protein.1.
Track the calories in every food and drink that you consume for one week in a journal. At the end of the week, determine the average number of calories you consume in a day. Subtract 500 from this number; this is your new daily calorie goal. According to MayoClinic.com, reducing your daily calorie intake by 500 will result in 1 pound of fat loss per week. If you typically eat 2,300 calories, your new goal is 1,800 calories per day.
Count the calories of every food and drink you consume in your journal. Never allow yourself to eat more than your daily calorie goal. This will ensure that you lose weight. This step alone will help you lose fat and reveal your abdominal muscles, creating a more ripped appearance. For safety, do not consume fewer than 1,200 calories in a day.3.
Examine your journal entries and identify unnecessary sources of fat and calories. Eliminate these fatty, calorie-laden foods from your diet to make staying within your daily calorie limit easier. For example, if your morning coffee with cream has 250 calories and several grams of fat, it's time to switch to black coffee. This will make staying within your calorie limit easier and leave room for more nutritious sources of calories such as those from fruits, vegetables, whole grains, lean meats and low-fat dairy.4.
Learn new, healthier ways to cook your favorite foods. Steaming, boiling, grilling and baking are healthy methods that require little to no added fat from oils. Look at your journal and identify meals that you can modify. For example, instead of eating fried eggs in the morning, boil your eggs and skip the oil, which has as much as 40 calories in a teaspoon.5.
Replace all premade and prepackaged foods in your diet with healthful, whole foods. For example, instead of eating a frozen lunch at work, bring a salad made with leafy greens and topped with vinegar. Fruits, whole grains, vegetables, low-fat dairy and lean meats are always better choices than chips, crackers, fried foods and fatty meats.
- Exercising regularly will burn calories and speed your fat loss, helping reveal your ripped abs sooner. Exercises that target your abdominals will make the muscles larger and give them a more ripped appearance once you burn away excess fat.
- Always consult your health-care professional before altering your diet. If you experience any negative effects from your new diet, stop and obtain professional advice before proceeding.