The Two Key Componants in Attaining Killer Abs

crunchesOne of the most common questions I get at my fitness center is, “how can I get killer abs?” The answer to that question isn’t as straight forward as you may think, because it involves diet as much as it does exercise. In order to get that long, lean, flat look most people desire, you have to reduce your body fat before you see any results. The reason for this is because excess fat wraps around your abdominal muscles like a blanket, covering up what you are building underneath. So before I move on to the type of exercises you want to do to build up your core muscles, let’s take a look at how your diet plays a part. 




To begin with you want to avoid any junk foods that are filled with empty calories. Instead, your diet should contain proteins such as lean meats, beans and tofu because it helps repair muscle tissue damage done after exercise, and it is this cycle of damage and repair that builds up the muscles in your abs, as well as the rest of your body. Keep in mind your goal here is to lower your body fat, so stay away from fatty foods and foods filled with a lot of sugar. Instead of high calorie options, try choosing snacks and meals that are high in vitamins and energy and low in fat such as fruits, vegetables and whole grains. Not only will this type of diet help you get the killer abs you are looking for, it is far healthier for you and gives you the energy you need to keep up with your workout.




Once you have gotten your diet in check, it’s time to move on to a workout routine that properly targets your abs. Now when most people think about abdominal exercises, they think of crunches. The problem here is the fact that most people do them incorrectly, which not only gives them little to no results, even if they have lowered their body fat, but also, increases the risk of back injury. The key here is to do your crunches in an unstable environment. In order to achieve this, you want to make sure your feet are securely planted on the floor by weights-or anything else that will ensure they don’t move while you’re exercising-and that your body is raised by placing pillows beneath you or sitting and/or lying on an exercise ball. Doing your crunches this way gives you more bang for your buck because it A) targets more muscles in your abdomen and B) burns more calories.


This is just a general idea of the best way to get those killer abs so many of you are looking for. The specific type of crunches you do and whether or not you do them on pillows, sitting on an exercise ball or lying on one depends on what area of your abdominals you want to target. The most important thing is that you get the most out of your workout. Combining the proper diet-that helps you lower your body fat-with the proper workout, will help you get the results you are looking for. But keep in mind that every person is unique and different and may require their own individual workout routine and diet. Because of this, we at New Performance Nutrition work with our clients to put them on a personalized plan that is suited for their individual needs.


So whether you decide to seek out professional help, or you want to take it on yourself, remember to start off slowly and build up, incorporate a healthy diet that will lower your body fat and do your crunches in an unstable environment and you will be well on your way to a flatter, tighter stomach.


If you would like anymore information on fitness, nutrition or pharmaceutical grade supplements, please visit us at

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