Rock Hard Abs (The Six-Pack Secret That’s Not So Secret…) Part II

For athletic performance, there is almost nothing that tops the importance of having a strong, flexible, dynamically capable, and explosively powerful core. All the muscles from the rectus abdominis (abs) to the erector spinae (lower back) and the tranversus abdominis (the belt wrapping it all in) require hard training to be brought (and to bring you) to full potential, and make up the conduit that transfers power from your lower body to upper body. We now know that to build a solid core, you have to do some solid work – doing 200 crunches is no replacement for heavy, powerful flexion movements. We also know that a sleek, toned midsection is one of the sure marks of an individual who is in peak physical condition. More simply put, everyone you know – or maybe want to know – digs a six-pack.

So what are the exercises you need to do to get that Greek-statue-chiseled look? What training methods work best? Where should you spend your time to make sure you get these results? The cardio room? The weight room? The abs room?

Try this room:

It’s not news to most of us, but it’s so simple, we often have to be reminded: the body you want is built in the kitchen. There’s no mystery, you are what you eat – literally. Whatever you put into your mouth, your body is going to use to replace expiring cells, produce more blood to transport nutrients through your system, and with more topically immediate relevance, build those strong muscle fibers and efficient energy stores that are so important to changing bodies. Eating healthy and in the right amounts is absolutely paramount in the pursuit of better fitness. We’re not talking about the old sports car analogy of putting high-performance fuel in a high-performance vehicle – that’s just running the engine – this is about taking in the building blocks that make up your body! A better analogy might be building a house out of bricks – do you want those bricks to be solid and hard as rocks, or would you like them to be made out of sand?

Since I’m not a dietician or registered nutritionist, I’ll just discuss a few general, but key, points of importance when it comes to eating: the ol’ What-When-Why split.

The What

I. “Carbs and Fats Are Out to Get You”

It’s become “common knowledge” that protein is good, and that you want to try to cut carbohydrates and fats out of your diet. This is the worst kind of misinformation: oversimplification of the facts. Is it true that fried chicken full of saturated fat is bad for you? Yes. Is it also true then, that nuts, avocados, and fish, which are loaded with great fats and omega-3 fatty acids, are also bad for you? NO! These fats are incredibly important for your body’s functions, from heart and immune system health all the way to the production of strong, healthy cell membranes. Coconut and olive oil are also great sources of fat and medium chain triglycerides (this one is worth a little research, people)

The same goes for the sweeping generalization regarding “those evil carbs.” Carbohydrates are your body’s favorite sources of energy, and there are good and bad variations – rice, quinoa, fruits, and natural starches, such as sweet potatoes, are very good for you, and give you the energy your body needs. Processed carbohydrates, however, such as pastas, sugary drinks, and cheap breads, are extremely difficult for the body to break down, and typically settle in for a career as your body’s fat stores.

This is where you have to become good at answering what seems to be considered a riddle these days: your body needs energy from carbohydrates, but your self-esteem needs to not collect the fat that is a by-product of unused carbs. To figure out how to balance this carbohydrate conundrum, think “natural.” There’s the old statement “if it comes in a box, don’t eat it.” While this may be a bit extreme, it’s not far off – the more processed something is, the less likely it is to have a positive contribution to your diet. Your body likes natural things, so try going for the strawberries instead of the Chips Ahoy® next time you need something sweet.

II. Organic: It’s Not Just for Hippies Anymore

As I previously stated, you are what you eat, but I suppose it’s even more important to realize that you are what you eat has eaten! Remember, being at the top of the food chain means that you’re consuming all the links below you, not just the one you picked up at the grocery store. If you chow down on cheap-corn-fed cows and chickens kept in almost chicken-sized cages, pumped full of synthetic growth hormones, guess what you’re eating?

The healthiest meat comes from grass-fed cows, free-range chickens, and fish caught in the wild – as these animals have grown naturally and been fed their natural diet – and the best eggs and milk come from these same sources (save for the fish), as hormones have not been entered into the equation. Chickens raised on a steady diet of hormones do have their advantages – commercially. Both egg-laying hens and chickens for slaughter generally reach maturity about 5-6 months from birth. To hustle along the production line, hormone-treated chickens reach maturity in 5-6… weeks. And you thought the baseball steroid scandal was bad. We’re pumping these animals full of hormones simply to make them bigger, faster – and unhealthy to the point of physical breakdown. These animals are often so overdeveloped that their underdeveloped frames can’t support them, and they usually require course after course of antibiotics just to stay alive until the time of slaughter. As if horrible statistics like this weren’t enough, remember - by eating them, you might as well be taking these hormones yourself! What we want out of animals is a good quality, healthy source of protein for muscle growth and synthesis. We’re much better off without the pharmaceutical intervention.

Even if you don’t live near a Whole Foods or a commune co-op, eating organic isn’t that tough, just be sure to read the labels on the food you buy at the grocery store. Almost every large chain has their own brand of organic foods these days, and it typically doesn’t cost a lot more than the processed stuff. The same thing applies to fruits and veggies too, so remember – eat healthy to be healthy!

The When

There’s a lot of debate surrounding when to eat, how often to eat, and in what portions, and I’d like to help you understand the popular answer. The whole 6-8 meals per day idea? A solid start – if you have no willpower. The real reason we’re told that we need to eat less, more often, is not because it will make your body burn more fat, but because Americans generally subscribe to exactly the opposite: eat a couple of times per day, and eat a lot. When is the last time you went out to a restaurant and were given less than three pounds of food? Our bodies are actually quite well optimized to eating larger meals and retaining the nutritional benefits, we just happen to overstuff ourselves with sub-par quality fuel most of the time. Try to maintain a balanced diet of healthy foods, taking into account protein, carbohydrate, and fat needs, with most of your sources being meat/fish/eggs, fruits, veggies, and non-processed grains. I guarantee that if you stick to your regularly scheduled meals with a snack here and there, but you’re eating clean, you’ll see that body fat start to drop.

 That said, it’s still a good idea to limit carbohydrate consumption later at night, as your body may not have the opportunity to absorb and utilize them as energy before you go to bed.

The Why

It’s easy to tell you that eating clean and healthy is important, but it can be a little on the difficult side to see the immediate benefits of going organic and steadfastly including fats and carbs in your diet. The hard answer is that, aside from the boost of energy you’ll feel from pulling down good quality fuel, amazing results will not be immediate. It’s very important to keep the faith in your nutritional plan, however, and not slip back into old habits and easy-access meals (ie: fast food). As your body flushes out the bad and becomes accustomed to fueling up on the good, you will begin to see the benefits, such as improved metabolism (burns off the fat), increased endurance levels due to optimal energy sources (in the form of fats and carbohydrates), and improved organ function – especially the kidney and liver functions that allow us to process those good fats and sugars as energy.

While I’ve laid out what I hope to be a fairly decent breakdown of a nutritional plan here, I want to reiterate that I am by no means a dietician or nutritionist – just as in weight training, every body is different, and separate individuals will react differently to stimuli and the varying factors in your plan. If you really want to fine-tune your efforts for the best chance of success, contact a dietician or nutritionist to help you set up a plan that is right for you.

The Miracle Abs Diet

I hate to be the bearer of bad news, but there is no such thing. In a society that is used to quick fixes and immediate proof of value, the healthiest direction we can take in our nutrition is the one that will not manifest itself in fast fat loss, but that which puts you on the right track for success, and will allow you to stay there. While a diet guaranteed to shed 10 pounds fast may seem attractive, and may even work the first time, the inevitable result will be the reappearance of those pounds as soon as you get off the crash course – if you don’t just crash entirely. The best “Abs Diet” you can go for is built for the long-term, and will “rewire” your body to be stronger, more energetic, and able to perform better than ever.

Combine a good nutrition plan with a solid core and a strong body, and you’ve got everything you need to march toward that beach-ready six-pack. Remember: that chiseled body isn’t hard to achieve, it just takes hard work to achieve! Make a plan, stick to it, and don’t give up! The gain is definitely worth the pain.

Stay Strong! 

by CAC Fitness Director Jeff Butterworth, CPT, USAW