Getting rid of the deep layer of fat over the abs can be very challenging. The body stores fat as a defense mechanism against starvation, so it will fight you every step of the way. Often the fat you want to burn the most is the hardest and last source of fuel your body will use. The subcutaneous fat below the skin of the abdomen obscures the muscle tone underneath, keeping you from getting that "six pack" look. Follow a few simple guidelines to directly target fat around your abs.
Step 1
Eat five to six small meals per day. Frequent small meals keep blood sugar low, control cortisol levels and keep metabolic rate elevated all day long. Insulin is a hormone that can promote body fat storage and is present when blood sugar is high. Cortisol is a stress hormone that can eat away muscle, slow down metabolism and increase the risk of heart disease. Moreover, the abdomen has a lot of cortisol receptors, meaning that fat cells there are sensitive to its presence.
Step 2
Select foods that are less likely to be stored as body fat around the midsection. For example, choose lean sources of protein with low saturated fat, such as turkey, chicken, fish and lean beef cuts. Acceptable carbohydrates are oatmeal, brown rice, quinoa, sweet potatoes and many fresh fruits. Eat healthy fats like avocados, nuts and seeds, olive oil, and natural peanut butter.
Step 3
Eat one cheat meal once per week. That means eating anything you want for one meal, one day a week. Cheating gives your mind a break from the rigors of dieting, but it also helps your body burn fat faster. Lower caloric intake leads to a decreased metabolic rate, which can be prevented by a small spike in calories every now and then.
Step 4
Do resistance training workouts at least three days per week for 30 minutes. You do not need to be a hardcore bodybuilder for weight training to burn fat directly from your abs. Even low-intensity weights elevate growth hormone levels, a potent fat burning hormone. In addition, weight training builds muscle, which is metabolically active every hour of every day. Muscle damage caused by lifting weights can elevate metabolism for up to 49 hours or more, which means you are burning more fat from your abs (and the rest of your body) at rest.
Step 5
Add several cardiovascular workout sessions per week to your exercise regimen. Three 30-minute sessions per week can dramatically improve your weight loss efforts. Do cardio immediately following your weight-training or on an empty stomach when you first awake. Add as many days and/or sessions per day as you like, but always take one day per week off of all training.
References
- "The Abs Diet"; David Zinczenko; Rodale, 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; Homebody Productions, 2006
- "Combat the Fat"; Jeff Anderson; CQC LLC, 2009
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