During the summer, I’m sure your goals are more focused towards getting ripped and getting a six pack rather than building muscle mass. If you are still wondering why you can’t see your abs and how to make your six pack visible, here are four tips to set you on the right track.
Doing hundreds of crunches every day will build your abs, but it will not make them visible. The only to make your abs visible is by reducing the layer of fat that sits over them. Once your body fat levels drop below 11-12% (and 15-16% for women) you’ll be able to see your abs.
1. As we said before, diet is the key to burning fat. Reducing your calorie intake by 300-500 calories a day is a good place to start. You can adjust from here. Staying on a low calorie diet for too long is not the option either. You have to make a calorie surplus from time to time in order to preserve the muscle, keep your metabolism running and increase Leptin levels.
Protein intake should stay the same all the time (1.2 to 2 g/lb ) and you should manipulate your carb and healthy fat intake in order to create a calorie deficit or surplus.There are a few ways you can manipulate your calorie intake:
– Carb rotation – You create a calorie deficit/surplus by splitting your days into high, low and “no” carb days. No-carb and low-carb days will ensure fat loss while the high-carb days or “re-feed” days will be used to increase Leptin levels and build muscle
– Intermittent fasting – Simply put you create a calorie deficit by not eating any food for controlled portions of time. Theintermittent fasting diet is gaining a lot of popularity these days.
– Timed carbohydrate intake -You will be under maintenance levels, cut-off carbs 5-8 hours before bed, and do low intensity cardio daily. Diet supplements can be used to create a further deficit.