after gaining weight i now have a little biit of unwanted fat at the stomace. my 6-pack doesnt show no more so my goal for the summer would be to get that back. what would be the best exercises and food ect to do this?
abs
- Thread starter leewannabehench
- Start date
Abs are made in the kitchen not the gym 
Well.. not exactly, you have to strengthen the ab muscles obviously. But the main thing that will determine their visibility is diet. If you want to trim the fat you have to stop eat as much as when you were bulking.
You should be eating many small meals per day. For example an ideal number is 6 meals per day, eating every 3 hours and then getting 8 hours of sleep each night. (obviously this isnt the case each night, but it is something to shoot for.)
Another thing you might want to try is incorporating some cardio into your training. You could wake up early 3 days per week and go for a run.
Forcing your body into physical activity before eating is a great way to use your stored fat as energy. If you eat and then run, your body will be burning the calories you just consumed.
So..
Maybe a good idea would be to lower the intensity in the gym by moving more towards high rep low weight exercises, and also doing some running.
In terms of diet, you have to lower those cals if you want your body to start shedding. Make sure you are getting sufficient protein, and while many would argue this, for cutting I would recommend lowering you carbohydrates before bed. Make sure you are getting plenty of EFAs and look to low GI carbs except for your post workout shake (if you use one).
Good luck cutting down!
EDIT:
Keep in mind that you can not spot reduce and doing crunches every day will not get you "abs"..
Abdominal muscles require rest just like your other muscle groups.. Hit them Hard and 3 times a week maximum.
Well.. not exactly, you have to strengthen the ab muscles obviously. But the main thing that will determine their visibility is diet. If you want to trim the fat you have to stop eat as much as when you were bulking.
You should be eating many small meals per day. For example an ideal number is 6 meals per day, eating every 3 hours and then getting 8 hours of sleep each night. (obviously this isnt the case each night, but it is something to shoot for.)
Another thing you might want to try is incorporating some cardio into your training. You could wake up early 3 days per week and go for a run.
Forcing your body into physical activity before eating is a great way to use your stored fat as energy. If you eat and then run, your body will be burning the calories you just consumed.
So..
Maybe a good idea would be to lower the intensity in the gym by moving more towards high rep low weight exercises, and also doing some running.
In terms of diet, you have to lower those cals if you want your body to start shedding. Make sure you are getting sufficient protein, and while many would argue this, for cutting I would recommend lowering you carbohydrates before bed. Make sure you are getting plenty of EFAs and look to low GI carbs except for your post workout shake (if you use one).
Good luck cutting down!
EDIT:
Keep in mind that you can not spot reduce and doing crunches every day will not get you "abs"..
Abdominal muscles require rest just like your other muscle groups.. Hit them Hard and 3 times a week maximum.