Core Fitness & Nutrition

Many people want the look of six-pack abs --- a telltale sign that a person in good shape. Building strong abdominal muscles takes regular exercise, just like any fitness program. To enjoy the benefits of a fit core, proper nutrition is necessary to complement your exercise efforts. Your well-developed abs will only be visible if you control your calorie intake and follow a healthy diet. Consult your doctor before beginning any new diet or exercise regimen.

Building Core Muscles

To build core muscles, focus on exercises which target the six major abdominal muscles. Exercise alone will not reveal your strong abs, but will open the door to the aesthetic benefits of exercises. Regular exercise is necessary to build your abdominal muscles. After all, your abdominals are like any other muscle in which you train. Exercising your core muscles three times a week will help sculpt your abs and build definition.

Calorie Balance

To highlight the appearance of your toned midsection, maintain a balance between the calories you take in and the calories you expend through activity. It is a simple mathematical equation. If you consume more than you burn, you will gain weight and hide your abs under fat. It will not matter appearance-wise how fit your abs are if you cannot show them off.

Controlling Fat

One effective way to maintain your calorie balance is by controlling fat. The U.S. Department of Health and Human Services recommends that your diet contain between 20 to 35 percent fat. Per gram, fat packs more than twice as many calories than protein or carbohydrates. This factor becomes more important as you age. One common effect of menopause on women, for example, is accumulation of abdominal fat.

Regular Workouts

Regular workouts will help keep your calorie burn high and increase the efficiency of your exercise regimen. You will burn fat, which will reveal your toned abs. With a sensible diet, you can avoid any additional weight gain around your belly, which will hide your efforts. To maintain your weight, plan on exercising at least 150 minutes a week for general health maintenance.

Nutritious Eating

To support your abdominal workouts, consume the proper amount of calories for your weight and age. A moderately active woman between 31 and 50 should take in about 2,000 calories. Your diet should consist of about 20 percent protein, 30 percent fat and 50 percent carbohydrates, the U.S. Department of Health and Human Services advises. You should also focus on nutrient-dense foods such as fruits, vegetables and whole grains for maximum health benefits.