Every Meal Must Have a Protein Source

Being shredded is not just about losing body fat, you also need to have a substantial amount of muscle. Lean muscle burns fat, the more muscle you have the more fat you burn and the building block of muscle is protein.

When you are on the quest to reveal your abs you will be in a calorie deficit (expending more calories than you take in) and when in a deficit protein will carry out the following functions: – Keep you feeling fuller longer as protein aids satiety and prevents hunger.

Eat Greens & Keep Fibre High

The fibre you get from green vegetables and carbs, such as legumes, have some excellent health benefits which make them essential for getting shredded. Eating more fibre has been proven to help you control weight fluctuations, lose weight quicker, promote a healthier heart, and increase your levels of satiety after a meal. Aim to eat some greens and fibre in every meal. As you go through the recipes in this book, you will notice how many of them call for these ingredients.

Don’t Be Afraid of Fat

It seems counterintuitive, but eating fat helps you lose fat. Your body requires fat to function, it’s a crucial building block, and ensuring you consume dietary fat will help you reach your goals faster. The main foods you want to derive your fats from are things like extra-virgin olive oil, steak, beef, chicken thighs, and avocado.

If you limit your fat intake too steeply then your body will go into “survival mode” and not let go of its existing fat stores as it is concerned no more is coming. Avoid this by accepting healthy dietary fats as an essential part of your diet.

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Resistance Training

If you want to reveal your abs, you need to place your muscles under tension. As mentioned in the previous rule muscle burns fat, but there are other reasons you need to lift if you want to reveal your 6 pack Resistance training is highly metabolic and torches fat.

Refuel Every 7-10 Days

In order to strip away body fat and reveal your abs, it is essential that you are in a caloric deficit the majority of the time. However, it is also crucial that you ‘refuel’ every so often. A refuel day consists of greatly spiking your caloric intake in order to achieve the following.

A refuel day is very important to anyone wanting to reveal their abs, but several things should be noted about the day. Do not confuse it with a ‘cheat day,’ you will still be eating the same healthy foods, just in greater amounts. Do not eat for the sake of eating, just eat more each meal. If you need to eat something sweet for the sake of your sanity, be very careful with the portion control

Plan your refuel days ahead of time, decide what you are going to eat ahead of time and make sure you enjoy the feeling of the increase protein, carbs, and fats pulsing through your body.

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