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Last Updated on January 7, 2021
Get More Magnesium
I’m going to go out on a limb (not really) and bet that your list of supplements doesn’t include magnesium. But it really should. It’s essential for good sleep and heart, muscle, and brain function—all of which impact your abs— and yet research shows most of us aren’t getting enough of it.
An analysis in the Journal of Nutrition Reviews revealed that 48–60% of Americans don’t meet the recommended daily value for magnesium, which even then is only considered the absolute minimum (a great physique likely requires more). Add a magnesium supplement or a multivitamin to your diet and see how your results improve.
Eat Protein For Breakfast
A carb-laden breakfast with orange juice and toast spikes insulin, impairing your ability to burn fat for hours afterward. It also stimulates the release of serotonin, a hormone that makes you feel good but also sluggish. That’s why many physique athletes have switched over to eating breakfasts that are carb-free. Aside from the green juice, you should too.
A study out of the University of Missouri last March found that a high-protein breakfast improves appetite control and reduces unhealthy snacking in the evening. I take it a step further and eat nuts along with a protein source like meat or eggs. There’s nothing magic about the meat-and-nut combination, but it’s a filling meal and won’t cause a sharp rise in blood sugar, so your energy will be steady all day. When I competed in the 2011 WBFF World Championships as a fitness model and achieved my all-time leanest condition—4% body fat—here’s how I’d start my day: six ounces of ground beef and a handful of macadamia nuts on the side, or two extra-lean sausages and a few slices of coconut (green vegetables, of course, are fine at this time as well).
Do The Tough Excercises
Abs are postural muscles, designed to keep your spine safe when you’re fatigued. That means that they don’t grow as quickly and dramatically in response to exercise as many other muscles do, so short rest periods and a high volume of work are mandatory to make them grow. Try the circuit below in one of your weekly workouts. Perform each exercise for 60 seconds, completing as many reps as possible. Rest 15 seconds between exercises and then 60 seconds at the end.
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