Site Search

Six Pack Abs Expert Reveals His Eating Secrets In Achieving Six Pack Abs

By Arnel Ricafranca

Most people will agree that there is more weight loss and fitness information available today but there are also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing. What should you eat to achieve your six pack abs? You will soon find out.

I have been helping thousands of people discover how to get six pack abs; however, one of the biggest struggles for most people is not knowing what to eat. I will provide you with a basic guideline to help you lose weight and finally achieve your six pack abs. I will try to simplify it to make your life easier. These are the exact guidelines that I followed in my 16 week journey to six pack abs at http://www.iwantsixpackabs.com.

Rule #1: Eat smaller meals every 3 to 3 1/2 hours

This rule is so simple but yet most people seem to ignore it. Ideally, if you keep this up, not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of “energy.” Stay away from eating 3 larger meals and start eating smaller meals throughout the day.

Rule#2: Consume an adequate amount of protein every day.

Protein (such as chicken) has a higher thermic effect than carbs and fat. What does this mean to you? Your body has to burn extra calories to break down the protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle.

Rule#3: Consume 25-35 grams of fiber a day

Your carbohydrates should come mostly from high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water, causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.

Rule#4: Eliminate refined sugars and refined grains.

This is one of the reasons why it is hard for most people to get six pack abs. One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing your body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.

Rule#5: Consume an adequate amount of healthy fat.

When I say fat, I meant the healthy kind of fat found in nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels which will only result in more cravings.

In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.

Rule#6: Drink plenty of fluids throughout the day.

It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty to get water.

I just want to inform you that I am not a nutritionist and I do NOT claim to know everything. However, I’ve spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself.

Below is a chart that I made for you. These are my basic meals. In each meal, I consume a lean protein (i.e. chicken breast), starch carbs (i.e. brown rice), and fibrous carbs (i.e. broccoli).

Lean Proteins

Egg Whites, Chicken breast, Tuna, Shrimp, Grouper, Mahi-mahi, Cod, Salmon, Swordfish, Lobster, Shellfish, Sushi/ sashimi, Halibut, Marlin, Cobia, Wahoo, Tofu (Soy)

Starchy Carbs

Potato, Cream of Rice Cereal, Corn, Brown rice, Tomato, Jasmine Rice, Sweet potato, Basmati rice, Peas, Couscous, Oatmeal, Corn tortillas

Fibrous Carbs

Broccoli, Onions, Cauliflower, Asparagus, Carrots, Spinach, Green peppers, String beans, Yellow peppers, Cucumbers, Red peppers, Celery, Mushrooms, Jerusalem artichoke

Sample Menu #1

Meal # 1

2 egg whites
1.5 Cups high fiber (low sugar) cereal
½ cup milk
½ cup cranberry juice

Meal # 2

1 ounce of Almonds
1 medium Orange

Meal # 3

3 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple

Meal # 4 (My post workout meal)

1 Banana
1 scoop protein powder (22grams protein, 5g carbs, 1 g fat)

Meal #5

½ cup of brown rice
½ cup Asparagus
3 ounces Turkey Breast or Salmon
1.5 cups lettuce
2 tsps olive oil dressing

Sample Menu #2

Meal # 1

6 egg whites
½ cup oatmeal (measured dry uncooked)
1 small orange

Meal # 2

1 ounce of Almonds
1 medium skim milk

Meal # 3

4 ounces Turkey Breast
2 ounce sweet potato

Meal # 4 (My post workout meal)

½ banana
2 scoops protein powder

Meal # 5

½ cup Spinach
Medium tomato
1.5 cups lettuce
4 ounces Chicken Breast or Tuna
2 tsps olive oil dressing

Achieving six pack abs requires determination and the right information. These guidelines are basic and yet very effective in achieving your goals. If you would like to discover how to get six pack abs in 16 weeks or less, you can visit my free membership site at http://www.iwantsixpackabs.com. Gain Exclusive access to all my fitness video journals so you can discover how I can get six pack abs in less than 16 weeks and see for yourself how YOU can achieve it too.

About the Author:

Arnel Ricafranca is a six pack abs expert, fitness boot camp coach, author, and a motivational speaker. He has authored and co-authored several books including The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40 available online at www.elitefitnessexperts.com.

Mr. Ricafranca has been featured as the fitness expert on numerous media such as Jersey 101.5 FM, and Morris Health and Life Magazine, and numerous websites such as NBC WALB 10 News, NBC KPLC 7 News, and KTRE ABC 9 news. Mr. Ricafranca can be reached via

Arnel Ricafranca websites
http://www.iwantsixpackabs.com
http://www.womensworkoutguide.com
http://www.mensworkoutguide.com
http://www.workoutseries.com
http://www.introtobodybuilding.com
http://www.howtogetbigger.com