Translated from: limitlesslyfit website
Many netizens still believe that doing abs vigorously can develop the six old abdominal muscles. This is a big mistake! To have abdominal muscles, diet must be the most (important word, mentioned three times!) the most important factor. Now let me tell you how to eat out your abdominal muscles?
Step 1: Calculate daily calories
Fitness friends must often see the important term "Total Daily Energy Expenditure (TDEE)", which is how many calories the body uses in a day. You can get it here own TDEE.
Step 2: Determine the amount of calories to be consumed every day
If you need to lose fat, set your calorie intake at 80% of TDEE.
If you want to gain muscle, your daily calorie intake is TDEE120%.
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Step 3: Food selection
Diet must be based on non-processed foods, that is, fresh/chilled meat, eggs, fruits and vegetables, brown rice, sweet potatoes, etc.; all processed foods such as sugary foods and drinks, Meatballs, sausages, canned food, sauces, instant noodles, etc. can be omitted if possible.
In addition, it is also necessary to control the intake ratio of protein (such as meat, eggs, beans), carbohydrates (flour, rice, noodles, bread, potatoes), and fat. , the suggestions are as follows:
Protein (1 gram = 4 calories) — 40-50%
Carbide (1g=4 calories) — 10-30%
Fat (1 gram = 9 calories) — 30-40%
Step 4: Eat smaller meals more often
If possible, eat 4-5 times a day, but please maintain the guidance of "Step 3: Food Selection" and follow the "Step 2: Establish Daily Calorie Intake" quantity".
To put it simply, meat, rice, and vegetables each occupy 1/3 of the lunch box.
Step 5: Self-discipline and persistence
The same 4 steps are not too difficult. You can do it as long as you use your head. But the most difficult thing is that you have to maintain self-discipline and persist for a long time. Please hurry up. Remember what you want:
Eat the food you need, not the food you want!
If you want to have a proud figure, you must sacrifice your taste! Come on everyone!
