nutrition for visible abs

Question
Hi I currently follow the "body for life" and atkins diet plans  to get to my goal of visible abs. I do the exercises from the body for life book (both weights and cardio) and I eat 5-6 meals a day - and using the atkins diet research approach I eat mostly meat (usually fish or chicken , nuts, etc).

I used to be 84 kgs - but now I'm about 73kgs and I can't seem to get any heavier (meaning - I can't seem to develop muscle mass) and my fat content doesn't change alot (it ranges from 18.5-24%).

Do you have any suggestions? I am determined to reach this goal no matter how many times I have to change my approach.

... I look forward to your response.

..Damian
ps. I'm a 32 year old male, weighing 73kgs, and height 173cm.

Answer
Hello Damian!

  Thank you for your nutrition question.There are 3 ways to a flatter tummy. They are aerobic activity, eating right, and spot toning.

First of all you should start by   increasing your aerobic activity. While eating healthfully and avoiding fat is essential to prepping your soon-to-be-flat tummy, regular aerobic exercise will get you there even faster by burning excess fat. You could have the flattest, most ripped stomach muscles ?but if there's a layer of fat sitting on top of them, no one will see them. Exercise can help banish belly fat so your abdominal muscles. Aim to do at least 20 to 30 minutes of continuous exercise, four times per week. Good choices for fat-burning workouts include brisk walking, jogging, bicycling, stair climbing (Stairmaster or step class), Tae Bo and aerobic dance classes. If you get bored with one routine, switch to another type of exercise.

Secondly,  you have to eat less fat. This means cutting back on junk foods like potato chips, fast foods, creamy sauces and sweet desserts. Instead, fill up on nutrient dense foods such as 搘hole攇rain breads and cereals, vegetables, and low-fat proteins (skinless chicken, turkey, salmon, eggs, kidney beans, chickpeas, nuts and seeds). Drink eight glasses of water a day to keep things moving through your system.

Do abdominal exercises such as crunches.  You can 搒pot tone??meaning you can tighten the muscles of a specific body area (like your abdominals) by  working them through exercise.

Hope this has helped.
George Rapitis, Nutritionist
http://www.juiceblend.com

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