abs are made in the kitchen

mrsRhughes

so can you still have cheat meals and get abs? i would like to be able to go out with family and friends occasionally and not feel guilty about indulging. i have been skipping out of social events because i dont want to ruin my diet and that is starting to seem silly and rather unhealthy mentally.

YES you can still have "cheat" days! (My opinion, anyway!) Life is meant to be enjoyed, and we shouldn't deprive ourselves. I mean, be realistic about it and don't over-indulge every single day. It's all about balance. And it's absolutely true that you have to lose fat/weight first to ever be able to see the muscles under there! So in that case, cardio and weight loss will definitely help. Once the fat layer is gone, the toning exercises and muscle building will make a big difference.

TinaBaily

This topic is funny. I read the "abs are made in the kitchen" and thought the OP meant that he got them from kneading a lot of bread in his kitchen! That actually takes some ab strength to do. :laugh:

Jessicaruby

so can you still have cheat meals and get abs? i would like to be able to go out with family and friends occasionally and not feel guilty about indulging. i have been skipping out of social events because i dont want to ruin my diet and that is starting to seem silly and rather unhealthy mentally.

YES you can still have "cheat" days! (My opinion, anyway!) Life is meant to be enjoyed, and we shouldn't deprive ourselves. I mean, be realistic about it and don't over-indulge every single day. It's all about balance. And it's absolutely true that you have to lose fat/weight first to ever be able to see the muscles under there! So in that case, cardio and weight loss will definitely help. Once the fat layer is gone, the toning exercises and muscle building will make a big difference.

i do strength training and cardio. i did a bulk a while back when i was at about goal weight and i gained way too much fat and am now finding it hard to lose :sad:

along21291

When people say "abs are made in the kitchen" I understand that getting abs is mainly about what you eat (macros, consistent deficit, and such). However, every time people say this, they include at the end that you should lift heavy 3-4x a week. Is it possible to get abs just by tuning in your diet and not lifting?

unless you have an incredibly physical job, like construction (hands on, not operating heavy equipment), the answer is no. how can you build muscle (abs are muscle) w/o doing any strength training?

Then I guess the saying really should be "weight loss happens in the kitchen, visible abs come from strength training".

spazofthedead

It sounds like that trainer is a big fan of the paleo diet (except the bread and cottage cheese thing is kinda weird, usually it's just high protein, no dairy and no carbs except from fruits/veggies). It's not necessary to follow something so extreme in order to see your abs. If you're training right and maintaining a caloric deficit, you'll get there eventually.

FitForLife81

Yup it is all about low bf% My abs didnt look cut until 15% bf and I do eat what I want now that I am maintaining

CoderGal

I like oreos. A lot of them. I ate 1800 calories worth (30, a whole box) one day. I don't think my stomach's bad. That is all.

SteveHunt113

Abs are just another muscle. And like other muscles, to see them you can't have fat covering them up. There are a thousand ways to lose fat, and each one uses this tried and true method: eating at a deficit.

It does help to do ab workouts simple to build muscle in your ab's so they are more pronounced. But, you can have the strongest set of abs on the planet and still not see them if they are covered by fat.

Have you ever seen those guys at the gym who could stand to lose 150+ pounds, have no definition, but bench 300+ pounds? They have big muscled covered by fat making them look round and out of shape.

Fat is the enemy. Fat covers up muscle. Fat. Lose it and rejoice at your nice abs!

Did I mention that part about fat? :laugh:

wackyfunster

Intermittent fasting and fasted cardio have gotten me the best results in terms of abdominal definition. Check out Lyle McDonald's "The Stubborn Fat Solution" for some awesome protocols for getting rid of abdominal fat.

SteveHunt113

Intermittent fasting and fasted cardio have gotten me the best results in terms of abdominal definition. Check out Lyle McDonald's "The Stubborn Fat Solution" for some awesome protocols for getting rid of abdominal fat.

You can not target where you are going to lose fat. Your body makes that decision for you. If you are losing abdominal fat, more than likely it's because you've lost most of your other fat already. For whatever reason, our bodies tent to hold onto abdominal fat longer ... given us wonderful phrase like, "hard to lose abdominal fat" or my favorite, "Stubborn belly fat". :bigsmile:

wackyfunster

Intermittent fasting and fasted cardio have gotten me the best results in terms of abdominal definition. Check out Lyle McDonald's "The Stubborn Fat Solution" for some awesome protocols for getting rid of abdominal fat.

You can not target where you are going to lose fat. Your body makes that decision for you. If you are losing abdominal fat, more than likely it's because you've lost most of your other fat already. For whatever reason, our bodies tent to hold onto abdominal fat longer ... given us wonderful phrase like, "hard to lose abdominal fat" or my favorite, "Stubborn belly fat". :bigsmile:

That is partially true. Read up on alpha-1 vs alpha-2 adrenergic receptors and their role in preservation of "stubborn" fat. The use of alpha-2 antagonists when at very lean body fat levels in conjunction with appropriate workouts to stimulate blood flow and fat metabolism actually make a HUGE difference in rate of abdominal fat loss. This is not really "spot reduction" but simply allowing "stubborn" fat to be metabolized with greater efficiency.

Lleldiranne

I personally would not go to a personal trainer for dietary advice. They may have some training in food, but their focus is on how to work the muscles of the body. They are not a nutritionist.

"Abs are made in the kitchen" means, to me, that you have to get rid of the fat on top before you can see the definition under, and that comes primarily from diet. Eating fewer calories than you burn will lead to fat loss and you'll be able to see well defined abs (assuming you've been working those muscles! ) I don't think it's necessary to follow any sort of strict diet as long as you are under your calories and eating a basically healthy diet (lots of veggies, fruits, healthy grains, proteins, not a ton of processed food).

If you feel deprived, you're going to end up breaking and binging. Best case, you set yourself back a day. But more likely, you'll revert and start undoing your progress. Stick with a slow and steady diet that allows you some cheats and lets you feel satisfied while staying within your calorie allowance. If your trainer balks at that, fire her and find a new trainer!

sarahkatara

Hey. I like this saying because it reminds me to keep my diet in line with my fitness goals! I just made the switch to "clean" eating. here's how i do it:

I go by the 80/20 rule. I shoot to have 80% of my calories come from clean foods and the remaining 20% accounts for the foods that I eat that are not considered clean. I'm keeping a blog on how this is working for me- please feel free to look at it! It lists the clean and not clean foods i eat each day, my macros, my weight, etc. http://www.myfitnesspal.com/blog/sarahkatara
Exercise is still important but the bottom line is this- to see your muscles, abs or otherwise, you must reduce body fat. I know that right now, my abs are strong and *starting* to become defined, but once I lose the remaining belly fat that I have, my already-developed abs will be able to make an appearance!
Keep up your hard work in both areas and things will even out! (Feel free to add me, if you'd like :flowerforyou: )

Edit to add- i haven't yet given up my starbucks and once-twice per week vodka. and i don't foresee that happening (at least the vodka part of it!). I've been consistently losing body fat, despite being on a plateau for several months!)

gogojodee

I personally am finding out it's a big combo of macros, creating a "large" enough deficit within cals and lifting. I haven't done a whole lot of lifting but I think it's definitely a component.

SteveHunt113

Intermittent fasting and fasted cardio have gotten me the best results in terms of abdominal definition. Check out Lyle McDonald's "The Stubborn Fat Solution" for some awesome protocols for getting rid of abdominal fat.

You can not target where you are going to lose fat. Your body makes that decision for you. If you are losing abdominal fat, more than likely it's because you've lost most of your other fat already. For whatever reason, our bodies tent to hold onto abdominal fat longer ... given us wonderful phrase like, "hard to lose abdominal fat" or my favorite, "Stubborn belly fat". :bigsmile:

That is partially true. Read up on alpha-1 vs alpha-2 adrenergic receptors and their role in preservation of "stubborn" fat. The use of alpha-2 antagonists when at very lean body fat levels in conjunction with appropriate workouts to stimulate blood flow and fat metabolism actually make a HUGE difference in rate of abdominal fat loss. This is not really "spot reduction" but simply allowing "stubborn" fat to be metabolized with greater efficiency.

I will certainly look into this. I for one would like to get rid of some of the more stubborn fat on my body quicker! Thanks for the tip!

monty619

i have heard this over and over again. that getting the defined abs i am aiming for comes mostly from how you eat, not by working out...... my trainer insists that to get abs i must eat super clean, high protein, low sugar, no bread but ezekiel and no dairy except cottage cheese. she claims i can not have cheat days/meals and cannot indulge.... i tried this for 5 weeks and while i seen some results i feel super deprived and this is not sustainable. and quite frankly i am losing my mind....SO if abs are made in the kitchen what does this entail? can you cheat/indulge and still get defined abs? or do you have to eat super clean and constantly stick to your calories and be super strict with your macros?

the foods are irrelevant but you have to be strict with macros and caloric intake... thats on top of having a good muscle building program... or fat loss program

when it comes to foods... technically people will tell you that if it fits with in your macros you can eat it (IIFYM) which is true.. however, foods that are labeled as dirty foods such as pizza are very fat AND carbohydrate dense, therfore cannot be consumed in large or even moderate amounts to fit it in reasonable macros which is why bodybuilders and just regular people trying to get lean opt for "clean foods" or "bro foods" such as chicken, egg whites, brown rice, oat meal, berries, almonds, eziekel bread, etc.. because you can eat these in a higher volume and will fill you up more and be easier to diet...keep in mind you have to hit micronutrient goals as well for fat loss and body composition. sure i can fit my macros in a day with 3 slices of pizza a poptart, and protein shake with a multivitamin (example) but the volume of food is so small id rather eat chicken, oats, etc to fill up my stomach.

Woolooloo

You don't have to eat super clean, you are better off doing something that you can stick with. It might take a little longer, but at least you will get there and not give up.

wackyfunster

I will certainly look into this. I for one would like to get rid of some of the more stubborn fat on my body quicker! Thanks for the tip!

NP. I don't normally bring it up, because it's not really relevant for people who aren't already extremely lean (other than "stubborn" areas), and I don't like to confuse people here, but if you're at 8-9% body fat (or less) and still have poor abdominal definition (it's possible, I've been there), then alpha-yohimbine+fasted cardio is a godsend. Basically, due to alpha-2 receptor density in the abs, the normal process of fat metabolization is suppressed... you'll pull fat from EVERYWHERE else first. Alpha-2 antagonists just allow you to metabolize abdominal fat at closer to the same rate you pull from the rest of your body, which if you're already really lean means you can get huge results in a few weeks.

For women, the 'stubborn' areas are generally hips/thighs, so substitute 'abs' for 'hips/thighs' and 8-9% body fat for 18-19% body fat. Also, women tend to have an even HIGHER ratio of alpha-2 to alpha-1 receptors in those regions, which makes it even more difficult for them to lose weight there. That must really suck, because losing abdominal fat is enough of a PITA for me.

Lyle's book goes into a lot more detail on all of this, as well as creation/metabolization of fat in general, and specific protocols for losing stubborn fat. Definitely recommended reading.

wackyfunster

I will certainly look into this. I for one would like to get rid of some of the more stubborn fat on my body quicker! Thanks for the tip!

NP. I don't normally bring it up, because it's not really relevant for people who aren't already extremely lean (other than "stubborn" areas), and I don't like to confuse people here, but if you're at 8-9% body fat (or less) and still have poor abdominal definition (it's possible, I've been there), then alpha-yohimbine+fasted cardio is a godsend. Basically, due to alpha-2 receptor density in the abs, the normal process of fat metabolization is suppressed... you'll pull fat from EVERYWHERE else first. Alpha-2 antagonists just allow you to metabolize abdominal fat at closer to the same rate you pull from the rest of your body, which if you're already really lean means you can get huge results in a few weeks.

For women, the 'stubborn' areas are generally hips/thighs, so substitute 'abs' for 'hips/thighs' and 8-9% body fat for 18-19% body fat. Also, women tend to have an even HIGHER ratio of alpha-2 to alpha-1 receptors in those regions, which makes it even more difficult for them to lose weight there. That must really suck, because losing abdominal fat is enough of a PITA for me.

Lyle's book goes into a lot more detail on all of this, as well as creation/metabolization of fat in general, and specific protocols for losing stubborn fat. Definitely recommended reading.

At the end, it just a simple 40-60mins program.

It is, and you can find it on the net if you google around, but I like to encourage people to support those who actually contribute to the fitness world, and Lyle McDonald does in a huge way. Also, there is a lot of interesting info on lipogenesis that is hard to find, even in academic sources (our understanding of the ASP pathway of lipogenesis is very recent, for example). If you just want results, buy some alpha-burn, take 2, do fasted cardio (you have to be fasted with alpha-2 inhibitors as any substantial amount of insulin renders them ineffective). If you are obsessive and like to understand how everything works, buy the book :P

Going4Lean

bump

jppd47

I have abs. I eat a lot of what I want as well. look at me diary! But I generally stick to a calorie limit 2500-3000ish. And I do at least 3 heavy compound lifting days a week. sometimes add in other things on the off days.

Don't forget genetics. everyones abs look different and fat piles in different areas.

Drop the BF% and exercise!

fittiephd

i have read NROLFW. i hated the workout routine.... i may look back over the nutrition part. dont remember much on that. i just can NOT fathom eating all "healthy" and "clean" foods forever. thats just not possible. for me anyway. my trainer did say to eat two small pieces of dark chocolate on leg days and that is a good choice to fill a craving. but what about other things you crave and enjoy like cheeseburgers, pie, liquor, pizza, ect. i do make healthier alternatives but sometimes you just want the real damn thing

I think eventually with more and more clean eating you start craving less of those things. I'd never cut them out all together but at least, if you'er gonna have a burger, get a good burger not mcdonalds. If you'er gonna have pizza. get some homemade pizza from a good place. If you're gonna get ice cream.. get froyo it's practically teh same. Look into healthy recipes for pies like this:

http://chocolatecoveredkatie.com/2012/05/31/chocolate-chip-cookie-pie-without-sugar/
or with sugar, it's still pretty healthy:
http://chocolatecoveredkatie.com/2011/05/31/deep-dish-cookie-pie/

It's a fantastic deep dish cookie pie and it's practically healthy There are things in life that can be just as good in a healthier version and I think that's a better choice.

Liquor on the other hand.. I try to drink lower cal drinks, but I'd never give that up :P'

I don't have fully defined abs yet but I'm def starting to see them!!!! Idk if my body fat is going down, but I think it is since I have lost ~10 inches in the past 3 months but the scale hasn't moved at all. I'm down to a 24.5 inch waist from 26 in 3 months and havent lost even .5 lbs, so I think you can still lose body fat from heavy lifting and see abs even if you eat some junk. (ps I'm doing NROLFW, but not the meal plan, just the calorie goals and macro goals).

good luck!

Jessicaruby

I think eventually with more and more clean eating you start craving less of those things. I'd never cut them out all together but at least, if you'er gonna have a burger, get a good burger not mcdonalds. If you'er gonna have pizza. get some homemade pizza from a good place. If you're gonna get ice cream.. get froyo it's practically teh same.
There are things in life that can be just as good in a healthier version and I think that's a better choice.


[/quote]

i do try and eat healthy and clean and while i dont crave alot of junk i have pretty much cut everything out for 5 weeks and it is making me want these foods even more. i have no problem making the things i want healthier or choosing healthier options but by listening to my trainer i have cut out even the healthier options as well and i cant live like this!

blonde71

One thing I've learned is that total deprivation makes me crabby and want to give up. I give into my cravings every now and then especially around TOM but the bottom line is MOST of the time, I do make better choices not only for my abs but for my health. I would go crazy if I couldn't indulge every now and then. I like having low enough body fat to see my abs yet I want to take my two kids out for ice cream and not just sip water, you know?

Add some foods back in and make adjustments as needed is what I would do. Only you know what you can live with and without.

Polebarbie

My abs are ok and I eat crap. And I don't work them out enough so thetpy could be better so I guess it means if you have execess belly fat maybe cardio would help

Dan112358

It's all good. Eat whatever you want, and as much as you want. I've got the solution to your problem:

Polebarbie

Lmfao

Jessicaruby

It's all good. Eat whatever you want, and as much as you want. I've got the solution to your problem:

:laugh: :laugh: :laugh:

sportybrewerschick

bump

cloud2011

Find your own version of eating clean. It's disordered eating on the part of the trainer to tell you that you can eat only a certain type of bread and only cottage cheese for your dairy.

Listen to the success stories here and make your decision about what works for you. Good luck!