by Michael Furci
In the first part of this article I discussed how eating carbs affects insulin levels. Carbohydrates are rated by the amount of insulin they produce after being ingested. This system of rating carbs is called the Glycemic Index. The following is a list of foods that are acceptable to eat. This is not a complete list but it’s a very good start. The glycemic index of the carbs listed is low to moderate. Although these carbs are listed as acceptable, eating two or four servings per meal isn’t. Choose your carbs carefully and only have at the most one serving per meal.
| Proteins | Carbohydrates | Vegetables |
|
-Salmon -Swordfish -Tuna -Orange roughy -Pollock -Cod -Venison -Low-fat cottage cheese -Chicken breast -Turkey breast -Lean ground meat -Buffalo -Maverick beef -Top round steak -Top sirloin steak -Eggs (Sparingly) -Egg whites -Egg substitutes -Crab -Lobster -Shrimp -Protein powders -Meal replacement packs |
-Beans -Lettuce -Oatmeal -Oat bran -Lentils -Nonfat yogurt (Artificially sweetened) -Nonfat yogurt (fruit sugar sweetened) -Okra -Sweet Potatoes -Squash -Zucchini -Tomatoes -Apples -Pears -Honeydews -Peaches -Cherries -Kiwis -Grapefruits -Cantaloupes -Whole grain brown rice -Whole grain bread -Whole grain pasta |
-Lettuce -Spinach -Cauliflower -Green beans -Green peppers -Bell peppers -Broccoli -Mushrooms -Celery -Cabbage -Cucumbers -Onions -Artichoke -Asparagus -Collard greens -Brussels sprouts -Dill pickles |
The following is a list of foods that, for the most part, are off limits. If you want to get lean to see your abs or if you just want to cut some weight, stay away from these foods. As discussed earlier the typical diet ends in failure 95% of the time. Sure, you can go to a place like Jenny Craig and lose weight on a calorie-restricted diet while still “eating your favorite foods,” but it won’t work for the long hall. One of the main reasons for the failure of these diets is shear hunger. Eating the right foods in the right amounts without starving yourself will help to ensure long-term success.
All refined sugar. Use artificial sweeteners.
All refined products such as cookies, cakes, pie etc.
Potatoes. Try sweet potatoes
White rice. Use whole grain rice
White bread. Use whole grain w/o added sugar
White pasta. Try whole grain pasta
Also be aware of products like catsup, barbecue sauces and salad dressings. Use them sparingly because they are loaded with one or more types of sugar. Especially watch out for fat free salad dressings. You are much better off using regular dressings. Just make sure you don’t load it on.
Remember FAT FREE does not mean FAT FREE on you.
The following is a list of nutritional principles that will help you on your quest for washboard abs. Remember this needs to be a lifestyle.
Now comes the part most of you have been waiting for, abdominal exercises. Although before I go any further I must reemphasize the fact that if you don't eat properly and you have excess fat in your midsection, all the abdominal work in the world will be for nothing.
The main reason I do abdominal work is for functional strength and injury prevention. My workouts consist of a variety of exercises that target the entire core. In short, the core consists of abdominals, obliques, hips and low back.
Use two or three of the following exercises and perform two-three working sets with each. Use a repetition range between eight and 12. If you are a beginner, start with sets of 15 until your strength and form are up to par.
Abs are mainly phasic muscles. Meaning, they are primarily made of fast twitch muscle fibers and respond better with lower repetitions. Sets of 15, 20 or more will lose their effectiveness. If endurance is what you want, do high reps. If a strong washboard set of abs is what you want, do eight-12 reps using the following exercises.
Make sure you're positioned back far enough to get the full effect. This is an advanced and difficult exercise. Make sure you're performing the exercise correctly before you add weight.
This is a great exercise that emphasizes the lower quadrants of the abdominals.
This is one of my favorites. It is by far one of the most effective exercises you can do. When performing this exercise, make sure your starting position is slightly rounded over the ball. Starting in this manner will ensure that you work the abs throughout their full range of motion.
When performing this exercise make sure to bend at the trunk. Do not use your arms to move the weight. Once you get set in the starting position, your arms angles in relation to your body should remain the same throughout the exercise.
This particular exercise is torture. Make sure to not let your back sway when your legs are fully extended. Your core should remain tight.
If you feel pain or discomfort in your lower back during this exercise, your abs are too weak. Work on getting them stronger for another month, and then try the exercise again. Notice that throughout the exercise the lordotic curve in my lower back always remains in a neutral position.
This exercise is excellent for the lower abs. Notice at the top of the repetition, your lower back should come off the floor. Most people will be too weak to do this properly. Do not swing your legs during this movement.
