Tuesday, December 09, 2008

Nutrition and Diet for Abs

You want the best nutrition and diet for abs? You want the Nutrition Truth? You can't handle the nutrition truth!

Okay, just kidding, maybe you can...and so I'm going to give you the diet I used to get my 6-pack abs.

Personally, I find that eliminating grain-carbohydrates from my diet is an ultra-fast way to help me go from 10% to 8% body fat - which is what I did for my photo on Turbulence Training for Abs

Usually it takes about 4 weeks for someone to drop 2% body fat, but I did this in 3 weeks or less.

So when I want to get really lean, I follow this rule:

"Nothing out of a box or bag; only fruits, veggies, raw nuts and protein; no bread or sugar."

Now I know a lot of folks ask, "what about whole wheat pasta or oatmeal?" and we could get into an entire debate on that...but it's easier just to stick to the simple rule and forget debating.

As for supplements, I believe all fat loss supplements are a joke. Complete scams. Phoney Baloney. BS! I don't believe any supplement burns belly fat.

For health, I use fish oil, Green Tea (I guess this doesn't count as a supplement), Vitamin C, and a Greens-Plus drink (which I'm not even sure if I need because I eat a ridiculous amount of vegetables everyday).

There you go...I probably just saved you $100 a month on supplements!

It's just a simple diet without supplements.

Heck, with that approach, I didn't even have to do any interval training. Just resistance training. And I do some total body ab exercises at the end of my workouts.

For ab exercises, I really like cable ab exercises, hanging leg and hanging knee raises, pullups combined with knee ups, and Stability Ball Rollouts. Plus, I'll mix in a bunch of bodyweight ab exercises into my warm-ups.

I hope you get six pack abs for Christmas,

Craig Ballantyne, CSCS, MS
Turbulence Training for Abs


Anonymous said...

Craig, what do you think of low carb diets? I am on one and it seems to be working great, I am leaner than I have ever been in my life and I have actually cut back on the cardio. Just wanted your thoughts.


Craig Ballantyne, CSCS, MS said...

Sounds like it is working well for you!

weight loss training said...

Excellent entry! I'm been looking for topics as interesting as this. Looking forward to your next post.


goth said...

hi craig. ive been on the 30 day fat loss program, its been 3 weeks already and i havent shown any signs of progress. im yet determined though. im going to get back on the normal tt program. either way, i consume about 4-5 slices of whole wheat bread in a day, does that sound like its too much. should i go carb free as you've mentioned in this post?

Craig Ballantyne, CSCS, MS said...

That amount of bread could be holding you back. I wouldn't eat that much if I were you.



goth said...

thanks for the prompt reply. one more question, as a mid-afternoon snack (2 hours after lunch) i have a sandwich of 2 table spoons of peanut butter on 2 slices of brown bread. is this wrong?

Win Mr said...

5 Ways to Cut Your Workout Time

Do you know the 2 biggest reasons men and women stop exercising?

1) Lack of time
2) Lack of motivation

Let's tackle "Lack of Time" today with 5 ways you can get your
workouts done faster. After all, no one should spend more than 50
minutes in the gym.

Here are 5 ways to cut time from your workouts.

a) Supersets

I use "non-competing" superset. This means, choose two exercises
for different muscle groups - and preferably completely opposite
movements. For example, choose a push and a pull. That way, one
muscle group rests while the other works...and you cut the rest
time you need between sets.

b) Choose a better warm-up strategy

Don't waste 10 minutes walking on the treadmill. Instead, use a
total body circuit of bodyweight exercises as a general warm-up, and
then move directly into specific warm-up sets for your first two

c) Pair dumbbell and bodyweight exercises together in your

This saves you time at home (you don't need to change the dumbbell
weight between exercises) and in the gym (you don't need to fight
for 2 sets of dumbbells).

d) Choose Intervals over slow cardio

The latest research shows more weight loss when people use
intervals, and intervals take half as long to do.

e) Limit the use of isolation exercises

Pick multi-muscle exercises, such as squats, pulls, pushes, and
rows. If you have time, you can squeeze in some dropsets for arms
and shoulders if you want. However, if you only have 3 sessions of
45 minutes per week, isolation exercises must be the first to go.

In addition, don't spend more than 10 minutes per week on direct ab
training. It's not efficient and won't give you rock hard abs

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

Workout less, live life more,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Creator of Turbulence Training

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to
prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto
the Original TT workout and follow the 16-week advanced program
right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the TT Fusion Fat Loss program followed by
the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
Advanced TT fat loss workouts.

After that, choose between the TT for Women or TT for Muscle
programs to help put the finishing touches on your physique. All of
these are included as bonuses with Turbulence Training.

Get started on the road to fat loss with your very own copy of
Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====