The Correct Healthy Eating Plan For Great Abs

Healthy Eating, The fact that gaining awesome abdominal definition is as simple as following a healthy eating plan can be a disappointment to anyone who likes to follow the latest buzz exercise routine but the truth of it is, there are no miracle exercises, machines or tablets that can give you the abs you want unless your diet is correct. As the saying goes, “good abs are made in the kitchen not in the gym”.

However, the good news is that once you know that a healthy eating plan is the key to success it is very easy to use this knowledge to your advantage. Why? Because unlike building the huge muscles of someone like Arnold Schwarzenegger or the strength of the world’s strongest men, great abdominal definition can be achieved by anybody regardless of their genetics, age or present weight. The truth is if you follow the right healthy eating plan and training program for long enough you will eventually get a perfect six pack and that is a scientific fact, the only variable is the time it will take the individual. So what does a healthy eating plan consist of? The answer is what ever is right for you and by that I don’t mean break out the hobnobs (unfortunately) I mean as long as you consume less calories than your body needs nothing else is cast in stone.

How do you know how many calories you need?

There are a number of rough guides to calculating your calorie maintenance level. One way is to times your body weight (in pounds) by the number 15 (for men) or 12 (for women). For example, a 140 pound man would require (15×140) = 2100 calories on a daily basis to allow him to maintain his weight. However, it is important to remember that there are numerous other factors that need to be considered such as your metabolic rate, level of muscle mass, age, and also your general level of activity. As a result, it is impossible for any such guide to be 100 percent accurate but it will give you an idea.

The next step is to calculate exactly how many calories you are consuming from the foods that you eat. This can be achieved by simply ensuring that you take note of the weight and nutritional information on food labels for several days. Once you have done so, you should then have an informed idea of how many calories you are consuming at present. Now that you know how many calories you have been consume to stay the same weight you should now aim to reduce your intake by 500 per day and see how your body reacts. If you have correctly forecast your calorie maintenance level, and then reduced your daily intake by 500 calories per day, you should lose approximately 1 pound of fat per week, as there are 4000 calories in 1 pound of fat.

The target of 1 pound of weight loss per week should be the goal for most people and although you can increase it to 2 pound of weigh loss per week if you are impatient you should not go above this level as if you do you will find that you lose nearly as much muscle mass as you do fat which is never good idea. Therefore, once you start your healthy eating plan, take all your measurements, weigh yourself once a week and observe your body in the mirror to see if you are making steady progress.

If you are happy with what is happening you simply need to continue with what is working. If on the other hand you are not seeing the fat reduction you should or are losing weight to quickly you can adjust the number of calories until you find the right balance. As well as consuming fewer calories, people following a healthy eating plan to get great abs should also make sure their diet consists of all the right nutrients to stay healthy and pay particular attention to their protein intake to keep muscle loss to a minimum.


The exact amount of protein needed varies from person to person but for a rough guide 1.5 to 2 grams of protein for each kilogram that you weigh is the amount of protein you should consume if you want to keep your muscle whilst reducing your fat percentage.

The rest of the diet equation.

As well as the amount of calories and protein you need to consume each day you also have to consider the rest of the equation such as what percentage of your healthy eating plan should consist of carbohydrates and what percentage should consist of fat?

The answer as mentioned earlier is not cast in stone so up to a point you can tailor your protein, carbohydrate and fat percentages to suit what works best for you. However, as I am sure you noticed I only said “up to a point” and that is because although you can play around with the exact percentages, most experts would say that to lose fat whilst retaining muscle you should follow a diet that consists of 25% protein, 50% carbohydrates and 25% fat and you don’t want to stray to much from those guidelines. Also note that many body builders consume a higher protein diet of 40% protein 40% carbohydrates and 20% fat, so again do what works for you.

When to eat.

The worst thing you can do if you want to build great abdominal definition is have your total daily allowance of calories in one meal. The best thing you can do is spread the calories over 4-5 small meals.


Because if you only have 1 or 2 meals per day your body uses up only a small percentage of the calories and stores the rest as fat, however, when you spread your calories out over smaller meals throughout the day you have a far better chance of burning calories instead of storing them as fat and you are also less likely to feel hungry. So the best advice for your healthy eating plan is to have 4 or 5 small meals per day eating your last meal a couple of hours before bedtime to give your body a chance to burn the calories.


Because of the marketing designed to get people to buy fitness products some people might be surprised to learn that exercise plays only a small part in what is needed for fantastic abs. Whilst a program of muscle building, cardio and abs exercises is certainly needed to develop really good definition most types of exercise will produce results if your diet is right and you stay on it long enough. The bottom line is we all have abs it is just that for most people they are hidden by a layer of fat. Therefore reducing your calories by 500 less per day than you need to maintain your present weight will eventually rid your body of the unwanted fat and reveal the treasure hidden beneath.


Great abdominal definition and overall muscle tone is a goal that is obtainable by anyone although it obviously takes longer for some people depending on age, genetics and present fat levels. However, I can’t stress enough that your diet is the key, if you get that right and stick to it long enough then success will be yours. Remember, follow a healthy eating plan, make sure you get enough protein and try to maintain a calorie intake that is 500 less per day than you need and you have cracked it. As for exercise, you should defiantly keep to a good program that includes exercises to build muscle and ones to burn fat but don’t get hung up about it or think that there is only one particular routine that will bring results. Why? Because as you now know the right healthy eating plan is what will bring success not money spent on machines, tablets or the latest exercise routine.


Your body is the most amazing creation on the planet that adapts to what ever is asked of it. Therefore, when your progress begins to slow down on your current diet and exercise program as is the case for most of us. Change things around and make your body adapt further.

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