Joe String
J Fitness
Core (n.): the central or most important part of something
So, you’re benching big weight and deadlifting big numbers; your squat is higher than it’s ever been and you have 18-inch arms. Each piece of the puzzle is in place but you’re missing that one part—the core. Books say crunches, the computer says leg raises and Russian twists, infomercials sell rollers and other machines—you’ve tried them all and still your core does not show. What gives?
Training your core is definitely important. Whether it is through direct abdominal work or hitting your compound movements that use your core for stabilization, there are definitely muscle fibers that need to be torn and then repaired bigger and stronger. Working out your abdominal muscles will build a solid, well-built core, but contrary to what many people believe it will not magically become visible. So how do you get that visible, ripped six-pack?
Low Body Fat
One fact about any muscle, especially abs, is that they are more visible (or become visible) at a lower body fat percentage. The muscle can be there, but unless there is minimal adipose tissue covering it, it simply will not be seen. The human body is well known for storing body fat in the belly area and thus, making it difficult for these muscles to be exposed. Unlike the chest, arms, back and even legs, size and strength can be recognized at higher body fat percentages. The abdominals, regardless of how well built, will be easily masked by subcutaneous fat. This makes it very difficult (virtually impossible) to expose a six-pack while adding size, simply because the body will be storing fat and building muscle simultaneously (which we all know is not possible.)
There is simply one way to expose your hard-worked core—losing fat. As you can probably assume, increasing your caloric deficit will provide assistance in conquering this feat. Sure, increasing cardio and overall energy output will result in a greater caloric burn, but you can only do so much without going overboard. This is where diet comes into play, and it will definitely be the MVP.
Feeding the Core
As I said above, a lower percentage of body fat calls for an increase in caloric deficit. Of course, remaining within caloric range will result in body fat loss regardless of food choice, but the foods you consume will play a huge roll in the route to your success. Enable to maximize your results in becoming lean you want opt for food sources that are going to provide the most bulk to your diet with minimal calories. This will increase your satiety and help you not feel in need of food while keeping your energy intake within range.
What I am going to tell you next may be somewhat surprising but at the same time, very relieving. Although a low body fat percentage is an absolute requirement for shredded abdominals, dropping food intake too drastically will be detrimental to your desire of obtaining thick, hard abs. People forget that abdominals are a muscle group that requires fuel just like any other. In order to retain the core mass built in the bulking phase, your cut must be structured in a way that does not look to drop all fat at once.
Eating for Abs
Now that we know what a well structured cut calls for, we can look at nutrition/dieting tips that will lead you to that shredded six-pack. The thing is, though, that all of these tips are geared toward the same outcome—reaching a calorie deficit. Still, I feel as though that they will provide you with great information on how to achieve a lean look.
Highly satiating foods are going to be ones that are high in fiber, dietary fat and/or protein. With that said, there is no reason to avoid any type of food on your quest to a six-pack—just be sure to remain in a caloric deficit. Foods that will greatly assist you in reaching the deficit necessary will be your fibrous vegetables such as broccoli, spinach, cauliflower, green beans, etc. These provide very minimal calories as well as large amounts of micronutrients.
Remember what I said about still needing to fuel your body to keep your core strong throughout your cut. Enable to do so; you will still need adequate fats, satiating sources of carbohydrates and lean protein. First thing is first—fat sources. They are rather tricky as far as cutting goes. The source of dietary fat makes no difference in terms of body composition, but you need to be sure that the portion size does not get out of control. Three slices of cheese provides the same amount of fat and calories as two full tablespoons of peanut butter but the peanut butter, in my opinion, will end up being much more filling. It will provide you with a good amount of complete protein, fiber and minimal carbohydrates. Also, it will provide quality fats—mono and polyunsaturated with minimal saturated. These fats are better for the body because they provide assistance in heart health and brain function. So, in my opinion, fat sources should be kept nutritious—oils, nuts, avocados and eggs. More tasteful and less nutritious fat sources can absolutely be included in your cutting plan, but be aware of the amount you are consuming. They can get out of control rather quick.
As we all know, carbohydrates are the preferred source of energy by the body. Enable to have the energy to perform adequate, vigorous exercise to keep your muscles working while reaching your deficit; quality sources of carbs must be consumed. In order to maximize satiety, opt for starchy sources with ample amounts of fiber—baked potatoes (sweet being the highest in fiber, but other sources working just fine), brown rice, beans/legumes, quinoa and oats. Getting a majority of carbohydrates from these food sources will keep you working hard in the gym and retaining the most muscle as possible while scorching fat. Again, other sources of carbohydrate (sugary treats, fruit, processed grains) can be eaten while cutting without any issues. You must have the will power to keep the portion within your caloric range, which can get difficult.
To wrap up, let’s talk protein sources, which will play a huge role in making a deficit easy to reach. Here is where a little sacrifice must be made to obtain a chiseled core. In order to minimize additional calorie consumption, you really want to try and keep protein sources as lean as possible. Chicken breast, solid-white tuna, whey, tilapia, turkey and lean cuts of beef will be your best bet, as a majority of their calories come from protein and they contain very little fat. Remember, when abs are the goal, calories are king. With that in mind, do not forget that if less lean and thus, more tasteful sources of protein will fit into your daily macros, they can absolutely be included in a day of eating—just watch your portion.
Putting it All Together
Bringing this one to a close today, I really hope that I was able to make it clear that a shredded core is built in the gym but exposed in the kitchen. Your ideal stomach can be had with the proper manipulation of macronutrient sources, leading to a maximized caloric deficit and a minimized sacrifice of hard earned muscle mass.
Contact Joe: jstringfitness@gmail.com
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