Figuring out your calorie intake is paramount so what you need to do first.
Most people starting out on a fat loss program will begin losing body fat at an intake of about 13 calories per pound of body weight (provided you are doing workouts 3-5 days a week), but don’t be surprised if as you progress you have to bring this down closer to the 9-10 calories per pound range.
At the lower body fat levels, your body is going to fight you harder to get the six pack abs you’re after.
When you get to the point of having to lower them this much, it’s wise to calorie cycle between the very low levels and slightly higher levels to ensure that your metabolism doesn’t crash.
Place a few more calories (and carbohydrates) on days you have a heavy workout and lower them again on days you don’t.
An important indicator as to the number of calories you should be consuming is BMR i.e., Basal Metabolic Rate. BMR is the minimum amount of energy required to keep your body functioning.
It is the rate of energy expenditure by humans and other animals while at rest, and is measured in kJ per hour per kg body mass. BMR can be responsible for 70% of the calories burned per day.
There are hundreds of BMR calculators available on the internet.
You just need to enter your height, age and gender and it will tell you how many calories are required to maintain your current body weight if you don’t do any physical exercise.
Set Calories Deficit
It’s the most crucial aspect in case you want to lose weight or get six pack abs. In both these cases, you need to set your calories deficit.
Suppose Akash needs 2,822 calories per day to maintain his current body weight. In order to gain more weight, he needs to increase his calorie intake to more than 2,822 and in order to decrease his weight; he needs to lessen the calorie consumption below 2,822.
Now, how much should he decrease while he’s trying to get abs?
I personally always recommended guys to decrease it by 500 calories per day in the following manner:
First 3 days: decrease calorie consumption by 200 to 300 calories.
Subsequent 3 days: decrease by 300 to 400 calories.
Afterwards: 500 calories till the time you don’t get the idle weight to see your abs.
You must be thinking whether this is a weight loss book. In a fact it is, as without losing that fat layer over your tummy, you won’t be able to see your abs.
Try to follow weight loss tips that are recommended by pro.
All abs exercises will help you to build muscles underneath that fat layer, but if really want to see them or show them to chicks, you need to lose weight and that requires you to take a calorie deficit diet.
For implementing the calorie deficit diet, you need to be counting your daily calories. You’ll find a plenty of sites which tell you how much calories are there in the foot items you’re eating.
You just need to take a little pain and count your calorie intake for a week.
Once you start doing that, it will become a habit and after a few weeks, you’ll easily be able to identify the number of calories in the foods you eat.