QUESTION:

I am trying to become a fitness model.. for real. And I can't seem to obtain the six pack that I am trying for. I must say I don't really eat all that healthy, in fact I rarely eat meat, or veggies. What should I do, other than maintain a healthy diet to get my six pack. I've been working out with a trainer for about 6 months, I've toned everything else, but my stomach is stubborn. Any suggestions? My stomach is flat, and you can feel the mucles under a thin layer of fat. But I have no clue on what to do. And my trainer, is kind of out there. Can you help me?

ANSWER:

Visceral Layers of Fat- are basically the fat thats underneath the gut. This layer of fat is what prevents most people from obtaining the abs they have always wanted. To obtain your 6-pack you need to do three things, resistance training, cardio, and dieting.

Resistance Training- Since you already have a trainer I would suggest you speak to him about doing some core training. If your trainer dosent understand; fire them. Core training is just like lifting weights like normal, but this series of work-outs requires that you involve you abs and lower back into the exercise in order to do the motion. Essentially you kill two bird with one stone. You continue firming the rest of the body, and you work your abs at the same time. Also, I suggest that you start putting some weight behind those cruches that you are doing. If you already have a flat stomach, now is the time to increase the size of the abdominal muscles underneath. I would stay with a moderate weight, doing sets of 15-20 reps.

Cardiovascular- Be sure that you are doing enough cardio. Working out once a week will maintain what you have. Twice a week will give you some visual results. Consistently working out 3+ days a week will give you results, you can see, feel, and measure. I suggest a minimum of four days a week. When doing cardio focus on burning 500 calories each time, rather than worrying about distance.

Nutrition- To get rid of that underlying layer of fat i suggest that you follow these simple rules. These rules are more leanient for you since you already have a flat stomach, but i want you to follow them still. Try to have your trainer, write you out a diet plan in addition to what i give you.

- NO Eating 2 1/2 - 3 hours before bed

- No White Foods. Try brown, or wheat foods instead sub Bread, potatoes, tortillas with , wheat bread, sweet potatoes, brown rice, wheat pasta etc.

-Always consume Protein and Carbs together. Since you are building muscle, consuming both of these together will help you body absorb them easier

-Eat 3-6 Times per day. 3 meals and 3 snacks. This will help to increase your metabolism and give you more energy.

-More water, no juice, soda, or alcohol. Many of the items have an insane number of carbs and sugars. If you must consume them, do it sparingly.

- Eat every 3-4 Hours. This will actually keep your metabolism humming along, and you will feel more energetic. This will also help you body to use the food as an immediate energy source instead of saving some of it in to form of fat, as an energy source for later.

I hope I've said something that helps.