Men's ABS diet for abs
Duration : 6 weeks;
Features : designed specifically for men;
Cost : medium to high, depending on product selection;
Result : minus 6 kg in the abdomen and surrounding areas;
Recommended frequency : not adjustable;
Additional effect : designed for slimming the belly and shaping the abs;
Not suitable for : those suffering from gastrointestinal and heart diseases, the effect decreases in the absence of sports activity.
If you are lactose intolerant, gluten intolerant or have vegetarian preferences, you should consider substitutions in the menu. Before starting a diet, you should consult your doctor!
A Russian descendant invented a three-letter diet
The author of the ABS diet for men is David (Dave) Zinchenko, an American with Russian, Ukrainian and Hungarian roots. Since the early nineties, Dave, born in 1969, has written texts about sports, health and nutrition for major overseas specialized publications. In 2005, he summarized his professional experience by releasing the book Abdomen Perfecto, where he first formulated the principles of a new ABS diet for men. Dave accurately identified the main male aspiration: the point of beauty and confidence among the stronger sex is located in the press area! The plan developed by Zinchenko is aimed at helping men lose excess belly fat and, by eating right and exercising, get the coveted six-pack.
The name of the ABS diet for men contains a play on words: according to the author, the main foods useful for a flat, muscular stomach are encoded here: almonds, beans and spinach. However, a set of physical exercises for pumping up the abs and surrounding areas among trainers is also called ABS, which stands for abdominal-back-spine (belly-back-spine).
On the men's belly diet, Dave Zinchenko's writing and research talents have not exhausted themselves: he has focused on educational work and, from his position, is fighting the main scourge of the modern American population: obesity. For example, David has released a series of “survival guides” for visitors to supermarkets and restaurants, as well as those who cook at home: in these books, Mr. Zinchenko explains in detail which foods and recipes to pay attention to, and which ones are best to run away from like fire.
Big efforts - big results
I will tell you how to use the complex biochemical pathways in the body to gradually break down fat deposits and remove them into the bloodstream.
You will receive a round-the-clock source of energy. The process of burning fat will not stop for a minute. In four weeks you will have lost 7 kg and will be able to see six-pack abdominal muscles. Your weight will decrease, but your health will not deteriorate.
This is an achievable result, but it requires hard work. Ray Lewis once said that a champion should be judged by his efforts. Labor does not look at genetics - good or bad.
Labor doesn't care if your gym has quality equipment. Hard work produces great results. This article provides all the necessary information regarding diet. All you have to do is make an effort.
ABS diet rules for men
The Zinchenko diet for a flat stomach is a real men's nutrition plan. There is no need to count calories, and meals are approximately equal in composition and evenly distributed throughout the day. This is how one can reliably avoid suffering from hunger, the main male horror.
Eating meals based on a special list of products should be eaten for six weeks, supplementing proper nutrition with regular physical activity. Predictably, special attention should be paid to the abdominal muscles during training.
The ABS diet involves intensive training: three times a week you should do complex strength exercises, twice a week you should do abs. The author of the diet leaves the question of additional cardio training on the conscience of the person losing weight, noting that walking, light jogging or cycling will bring comparable benefits with much greater pleasure. One day a week must be freed from physical activity (walking is fine!).
ABS for men is an interpretation of a protein diet, but Dave Zinchenko’s innovation is that in the list of recommended foods he does not replace other macronutrients, including carbohydrates, with protein. A man who has set out on the path to achieving the desired six-pack can independently create his own menu based on a dozen super-foods (see the list below), making sure, however, that there is a protein component in every meal.
The diet is structured as follows: “large” meals (breakfast, lunch, dinner) alternate with snacks. Snacks follow two hours after the “big meal” and differ from them in composition (for example, it may not be a full meal, but a handful of nuts and half a glass of berries or whole grain toast with peanut butter) and serving size. However, the volume is not strictly limited: Zinchenko recommends listening to your body and trying to give it what it wants. The author of the diet also explains why men need to eat often, without skipping either main meals or snacks. Studies have shown that with a uniform intake of calories, they are burned evenly, helping to avoid compensatory overeating, which the male body craves if there are breaks in eating for more than 2-3 hours during the day.
Protein Power
Daily protein intake should be about 2 g per kilogram of body weight or at least 30% of total calorie intake. Don't worry about losing lean muscle mass.
If you strictly adhere to the diet and do not deviate from the training program, then nothing threatens your muscles.
Usually the body functions according to the evolutionary principle (the principle of survival). Since ancient times, nature has laid down that a person gains muscle when there is a question of survival: moving stones, moving trees, building a hut, catching an animal, getting food.
If the body needs muscle to survive, it will not use it as a source of energy.
To “copy” the life of a primitive man, work with heavy weights in training. Sets of 8, 12, 15 or even 20 repetitions are good for stimulating your metabolism. However, heavy sets consisting of 4-6 repetitions will signal to the body that it needs to take care of the muscles, otherwise destruction will occur.
The absorption of protein “takes away” a decent amount of energy.
This will increase your total daily calorie expenditure. Eating plenty of protein will preserve your muscles and speed up your metabolism.
In addition, protein is considered an activator of fat-burning hormones. The more protein enters the body, the more fat-burning hormones - cholecystokinin and glucagon - are produced.
Cholecystokinin signals the brain that the body is full, even if you have received few calories.
Glucagon is a catabolic hormone that is responsible for the breakdown of energy reserves. Fat cells enter the bloodstream and are used as fuel.
How to create a menu on the ABS diet?
David Zinchenko notes that the ABS diet with its list of superfoods does not limit the future owner of iron abs to this list, but teaches to focus on it as a starting point. It is recommended to create a daily menu in such a way that each meal contains two superfoods (plus the required protein component). Of course, a formal approach will not work: adding chicken breast and spinach to a fast food lunch is unlikely to help you lose weight and build abs. However, if the steamed broccoli with crushed almonds is accompanied by country-style potatoes, there will be no trouble. In addition, once a week you are allowed to have a “wild lunch” and eat whatever you want, including fatty steaks or pizza. This allows you to relieve psychological stress and, oddly enough, speed up the process of losing weight - in dietetics there is a well-known paradox of “load days”, when a sharp increase in food calories accelerates metabolic processes.
However, many who have completed the ABS men's diet note that the list of a dozen components has enormous combinatorial abilities, and from it you can create a wide variety of dishes for every taste. For those who don’t want to be distracted by coming up with recipes, Mr. Zinchenko has published several dietary cookbooks, in which he presented satisfying and at the same time gourmet variations on the theme of superfoods.
Universal exercises for drying the belly
Drying your belly at home requires intense training. Let's look at several universal abdominal exercises that help dry out the abdominal area for both men and girls:
- Twisting. You need to lie on the floor and lift your body up to about a 45-degree angle. Your legs should be bent at the knees and your arms crossed behind your head. Exhalation must be done with effort, that is, at the moment of lifting the torso up.
- The oblique abdominal muscles need to be worked in a lying position with your hands behind your head. Raise your body with a turn, trying to reach your left elbow to your right knee, and vice versa. Perform all movements smoothly and do not forget to breathe properly.
- Reverse crunches are another good exercise for cutting your belly. Lie on your back and pull your knees towards your chest, exhaling as you push.
- Raise your legs one at a time while lying on your back. They need to be raised to a perpendicular axis relative to the floor.
- Vacuum. Stand up straight and, as you exhale, draw in your stomach as much as possible, holding for 30-60 seconds. Do 3-4 approaches.
Perform all exercises, except the last one, 10-15 repetitions and 3-4 approaches. If any movement seems too easy, reduce the pace of its execution: the slower, the more difficult. You don’t need a long rest between sets during training, but 30-40 seconds is enough. By eating right and performing this complex daily, your abdominal muscles will become stronger in a few weeks, and the fat layer on your stomach will significantly decrease.
And don't forget about cardio exercises. Exercising on an exercise bike, cycling, running in the park or on a treadmill - all this helps burn calories, which means it helps with drying the belly for both girls and men.
We also suggest watching a video of exercises for drying the press.
Health Benefits of the ABS Diet
An important feature of Dave Zinchenko’s diet for men is that the developer took into account the role of the stress hormone cortisol in eating behavior. An increase in the production of cortisol, a stress hormone that provokes the formation of fat reserves, is recorded when alternating periods of hunger and overeating, as well as with a lack of positive emotions. Regular physical activity helps keep you in a good mood—sports training has been proven to naturally increase endorphin levels. And green vegetables, berries rich in vitamin C and any protein food physiologically slow down the production of cortisol.
The ABC diet does not avoid any of the essential nutrients (fats, proteins, carbohydrates), and thanks to this it turns out to be a balanced nutrition plan. An emphasis on foods containing valuable unsaturated fatty acids suggests that the diet serves as a means of preventing cardiovascular disease, and taking care to maintain uniform blood sugar levels with meals distributed throughout the day can reduce the risk of type 2 diabetes. All this becomes a good accompaniment for attractive six-pack abs, doesn't it?
Principles of burning belly fat while cutting
Girls who do not perform on stage in the bodybuilding or fitness bikini categories do not require deep abs, but proper drying of the abdomen can make it attractive and toned. You should understand that targeted fat burning in the waist area is impossible due to physiology, but with the help of special abdominal exercises you can shift the load to the problem area.
In any case, drying the body in the abdominal area is not an easy task that requires consistency and diligence. Training cannot be chaotic and irregular, otherwise even the most strict cutting diet will not help. The key role is played by the correct and strict regime that must be followed. You need the right drying exercises and healthy foods. Fasting, overeating, strict mono-diets - all this does not work, contrary to popular belief. It is important to create a calorie deficit and create a set of exercises for the gym or exercise at home, which we will talk about now.
