Eating habits that compliment your abs program will help you get your six-pack out of hidingmore effectively. Here is the list of preparation steps you need to implement.

1. Top 6 Diet Secrets For
Six Pack Abs
By Ricky West

2. Quick Note From Ricky: My goal has been and always will be helping people that are in
situations just like yours. I have been there and felt the pain, confusion, and frustration of
having too much belly fat.
Now I want to share my knowledge and help YOU build your six pack abs.
If you know anyone who is currently in the same situation as you please feel free to pass
this guide along. Share it on Facebook, Email, Forums. Wherever you can to help spread
the message and help impact peoples’ lives for the better.
Thank You,
Ricky West

3. A lot of people who want six pack abs ask this question: “Why can’t you just do routine
exercise and eat your usual meal?” Well, to build your six pack abs, it takes more than just a
workout program. Sure, you can train your ab muscles to get the perfect six pack you’ve
always dreamed about, but it won’t be visible if you still have layers of fat over your muscles.
For some people, there is a genetic factor that makes a little more fat that will always be
there over the muscle layers than they'd like. That's the way of nature and forcing your body
to lose more fat that can be very dangerous for your health. Many people also find their
abdominal muscles irregular, which show of 4 packs or even just 2 packs instead of the usual
6 packs. This depends on your genetics too, beside other factors like the thickness of your
abs, and the level of body fat.
Let’s start with your workout program. Do you have a planned workout program? It’s a good
start if you do. You may think that you only have to crunch your way everyday to get your
dream abs, but the truth is you need 72 hours to go through one metabolic cycle, which
includes healing of the muscles that was torn during your workouts. If you just train the
same ab muscles every day, your muscles won’t have enough time to recover. Intense
training without enough rest will lead to slow progress, more disappointment, and leaving
yourself prone to injury. If you’re a beginner, it would be much better to start training your
full body two to three times per week. You will have sore muscles at first, but once you can
do a workout with no soreness, train your upper body one day, your lower body another
day, and don’t forget to take a day off for recovery. Remember to set aside some time for
cardio training. You can have your muscular abs, but it is far from ready to show if there is a
layer of fat over them. Do some cardio workouts. You have to lose some extra fat over your
abs. Cardio workouts could be jogging, bike riding and rowing.
You get on the right start, you plan right and you follow your plan consistently. You waited
for one month, two months and more, but still you can’t see your dream abs. You do feel
stronger abs muscles due to your training. So why can’t you see those six packs in the
mirror? The problem lies in your diet. There is no point in training hard or even harder, if you
don’t supply your body with the right nutrition to support your fat loss. To get six packs abs,
you must flank your way to get your goal. Lose fat and build muscle; you get this done by
diet and exercise. This is the simple concept that will get you to your goal. It may sound
simple, but it can be quite challenging to do so consistently. You will need dedication, time
and patience to get your dream abs and you will not regret it.

4. Eating habits that compliment your abs program will help you get your six-pack out of hiding
more effectively. Here is the list of preparation steps you need to implement before utilizing
the <best diet nutrition to get the six packs abs>:
1./ Never skip your breakfast
Make time for breakfast because skipping it
makes you eat a huge lunch. When you do
that you get drowsy which risk you to be
both unproductive and inactive. Cereals
should be considered for those who are busy
because they don't take much time to
prepare and consume. If you are extremely
pressed in the morning, consider breakfast
bars and stack some in your bag before you
leave.
If you work out early in the morning, start your day with a breakfast containing complex
carbohydrates. Carbohydrate is important to supply enough energy during your workout.
Choose complex carbohydrates that release energy slowly, to prevent you from getting
hungry quickly. You will still feel up for your workout sessions when it’s time to do it. Also,
complex carbohydrates of the low glycemic index variety help your body regulates your
blood-sugar levels, which will prevent you getting sugar-high, hunger and stop your body
storing fat reserves unnecessarily.
Recommended foods which contain complex carbohydrates to start your day to an ideal
start are cereals, porridge, wholegrain toast and fruits. A scientific study reveals that people
who ate wholegrain in addition to fruits and vegetables, low-fat dairy and lean meat, fish, or
poultry lost more belly fat than those who ate the same diet with refined grains. A diet rich
in wholegrain changes your body response by adjusting glucose and insulin level in your
body, this condition also speed up the process of losing your fat.
2./ Eat less, eat often
You should eat more to keep your
metabolism running. Avoid eating big meals
because it’s never good to make your
metabolism spike suddenly. Instead, you
should divide your meals into six to eight
times a day with smaller portions. Snacking is
fine as long as you opt for healthy snacks,
such as fruit, plain nuts, yoghurts or cottage
cheese. These snacks are low in calories and
will help keep your metabolism stable. These

5. snacks also provide some valuable protein during your workout.
You should never drop your portion or increase your training intensity suddenly. You may
experience initial weight loss with this diet, but there are no signs of losing fat. This is
basically losing both water and lean muscle, which will sabotage your metabolism. As a
result, sooner or later you will lose it and get back to your old habit. You will surely gain body
fat back in the long run.
Keep your metabolism steady. Eating one small meal every three hours when you are awake
will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and
slows with your food intake and eating something small every three hours will keep that
metabolism burning calories and will help you lose weight.
3./ Eat before, during, and after your workout
Keep your energy in storage before your workout session. You should consume some protein
and carbohydrates in readiness for your workout. A banana and some peanut butter would
be good. Remember to always maintain your intake of protein. Without a high protein diet,
there is no optimal muscle growth, muscle maintenance and workout recovery. An energy
drink right before working out would also help greatly without inflicting heavy burden for
your stomach. Look out for isotonic drinks which provide your body with the right amount of
sugars and salts to keep your performance high.
You also need to get some fast energy inside you to quickly replace lost glycogen, along with
fast-digesting protein to fuel your abs muscle growth. Antioxidant is good for proper
recovery. Whey protein is the best choice. You can pick trusted sports nutrition drink which
is handy. Read the label before you pick it. Supplements can be useful, but they are what
they call themselves; supplements. There is no magic that make six pack abs with no work.
Most supplements will not give you significant results considering they cost you a great deal
of money. Even if they help, all consumers must keep their basic plan to watch their diet and
increase their exercise. Actually, simple multivitamin or mineral tablet should be sufficient.
4./ Water
Don’t forget water. Human body consists mostly of water, which
means water would be crucial to build your abs. It will keep you
properly hydrated during workout session less than an hour. So,
make sure you also drink water regularly from a bottle
throughout your workout. Don’t wait till you’re thirsty or gasping
because that means you are already dehydrated and your
performance will drop.
To find out how much water you need to drink daily, measure
your weight in pounds and halve it. That figure in ounces is the amount of water you need to

6. drink every day. It sounds absurd, but you also need to count the amount of water you get
from the food you eat, and you can also drink tea or healthy juices to make up for the quota.
Green tea extract when combined with caffeine, increases energy expenditure (calories
burned). Studies have also shown that habitual green tea consumers are better able to
maintain their weight.
You also need to notice that drinking much amount of water can be dangerous because it
dilutes certain salts and minerals. If you exercise heavily and sweat a lot, you will have to
replace your fluid as well as minerals. Beside your plain water, consider adding a sports drink
or potassium rich fruits as supplement. You can pick bananas or apples.
5./ Evening menu
Evening is the easiest time to pile up calories, so try to keep your portions smaller and
healthier. Avoid starchy carbohydrates such as pasta and potatoes, and increase the amount
of vegetables. Pick fresh ingredients to avoid unwanted calories especially if you usually eat
takeaways or ready meals. Wait for half an hour before taking more meals because it takes
that long for brain response to warn that your stomach is full.
Switch your usual beer with a small portion of wine. You will cut out a load of calories and
also get some useful body-repairing antioxidants. Of course, this will backfire on your
progress if you drink bottles of wine a night.
A little bit of extra long-digesting protein will help your ab muscles grow while you sleep. You
don’t need much because you don’t make that many movements on your bed. Have a small
piece of cottage cheese before you go to bed. The fact that you don't make many
movements when sleeping should be enough as a warning to prevent you from having big
dinners. You can alternatively eat a larger portion at lunch or healthy snacks before dinner.
6./ Complete diet
Many people don’t know what a complete diet really is. Your diet should include a wide
variety of lean meat, fruits, and vegetables. This is your source of a long list of different
nutrients. Your diet should be diverse and not focused on a few kinds. Do not hesitate to get
carbohydrate from regular sugar which comes from fruit, you should only reduce your intake
in order to lose fat. If you stop your carbohydrate intake, you will find yourself constantly
feeling tired, possibly bad mood and crave for even more carbohydrates. The essence of
complete dieting is to slightly reduce your intake of carbohydrates, not to stop consuming it.
If you deprive yourself of calorie, the diet will not get you your six packs abs; instead you will
ruin your metabolism cycle and may as well develop serious health issues.
I also created a free report about the 5 BEST foods for six pack abs <You can get it HERE>