The Abs diet is a six-week plan that combines nutrition and exercise. It emphasizes twelve power foods that are the staples of the diet. It focuses on building muscle through strength training, aerobic exercises, and a dietary balance of proteins, carbohydrates, and fat.
The Abs diet developer David Zinczenko says it will allow people to lose weight —primarily fat—while developing a leaner abdomen and increasing muscle tone, strength, general health, and sexual health.
The diet has two components: Exercise and Nutrition.
There are six general guidelines that are the basic principles of the diet. These are: eat six meals a day, drink smoothies regularly, know what to drink and what not to; do not count calories; eat anything you want for one meal a week; and focus on the Abs diet twelve power foods.
The diet strongly recommends its followers eat six meals a day since it helps to maintain what researchers call an energy balance.Drinking eight glasses of water daily is recommended. The benefits of 64-oz of water are that it helps to alleviate hunger pangs, it flushes waste products from the body, and it delivers nutrients to muscles.
Other acceptable drinks are low-fat milk, green tea, and no more than two glasses of diet soda a day. Alcohol is not recommended at all since it does not help to make a person feel full. It also decreases by one-third the body’s ability to burn fat and makes the body store more of the fat from food. In addition, it decreases production of testosterone and human growth hormone that help burn fat and increase muscle mass.
Another guideline is that dieters are allowed to cheat for one meal a week. The meal should include foods that the dieter misses most, including items high in carbohydrates and fats.
Adequate exercise is as important as good nutrition in losing fat and flattening the stomach in the Abs diet. It includes strength training three times a week, abdominal exercises two or three days a week, and optional aerobic exercises two or three times a week.
There are three basic principles to the exercise program:
- Leave at least 48 hours between weights workouts of the same body part;
- Do no exercises one day a week;
- Warm up for five minutes before exercising by jogging lightly, riding a stationary bike, jumping rope, or doing jumping jacks.
Excessive fat, especially around the belly, is a major risk factor for heart disease, high blood pressure, high LDL (bad cholesterol), diabetes, erectile dysfunction, and other diseases. By reducing or elimination excess body fat, people can live healthier and longer lives. The health benefits increase when regular exercise is added. People on the Abs diet can expect to lose up to 12 pounds in the first two weeks followed by 5–8 pounds in the next two weeks.