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How to Get Tight Abs on Six Meals a Day

Updated on March 4, 2010

A Great Set of Abs

Tom Venuto, author of Burn the Fat Feed the Muscle
Tom Venuto, author of Burn the Fat Feed the Muscle

Answering the Tight Abs Question

The solution to the question of how to get tight abs is contained in two key concepts. It takes a conscious effort to lose fat – everywhere, while exercising to increase the size of the underlying muscle groups - everywhere. Developing a ripped abdomen requires a written plan for both physical training and making the appropriate changes in your diet that will promote loss of fat while building muscle.

Man Does Not Live By Crunches Alone

So How Do You Get Tight Abs? - If it was easy, then everyone would be "wearing" a set. Most of us believe that the key to six-pack abs doing hundreds of sit-ups or crunches. There are a multitude of advertisements pushing abdominal exercise machines that are so much "better than" the traditional variety. In truth, the benefits of these products are not nearly as great as those hawking them would like us to believe. So why are ripped abs are so elusive? The answer is that no matter how much you build the size of your abdominals, the tight abs will remain “invisible” until you get rid of the layer of fat that covers them. Sound obvious? If that were true, then everyone would look like Mr. or Ms. Universe.

You Are What You Eat

Introspection: Take an Objective Look at Your Eating Habits - As discussed previously, getting ripped involves removing fat - everywhere - while building muscles - everywhere, including your abdominals. These changes involve making a plan for both diet changes and muscle building. Making changes requires introspection - a hard look at your thoughts and actions. What is your lean body mass and how far are you from it? What are you eating? How much are you eating? How frequently are you eating? How much of your waking day are you physically active? Do work out now? How frequently? How long? What exercises are components of your routine? What is your level of aerobic fitness? The responses to these questions will determine how your plan evolves.

Aikido Techniques: Develop the mental and spiritual as you build the physical.

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Eating Your Way to Six-Pack Abs

A Diet Requiring Six Meals Per Day - According to Tom Venuto, author of the eBook, "Burn the Fat, Feed the Muscle", losing weight (fat) is a simple equation - Calories In must be less than Calories Out. He indicates that if you achieve that you WILL LOSE WEIGHT.   It may sound odd but to achieve this we may need to eat more frequently rather than less.  Many of us have dieted by “starving” or denying ourselves food.  While this will result in weight loss in the short term, it is a diet that can not be sustained.  Sooner or later we will binge, which is the reason may of us end up being heavier than we did when we started. 

Breakfast Like a King - Mr. Venuto indicates that our three normal meals a day should be supplemented with three smaller meals in-between.  Six meals a day!  This helps keep your body out of the “starvation mode” which promotes the conserving rather than the burning of calories.  Also we are encouraged to eat more in the early day and less as we approach evening.  The rule of thumb is to “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”   This focuses the bulk of the caloric intake to the daytime when we are naturally more active.   The main meals are supplemented by three smaller meals consisting of a source of lean protein coupled with a vegetable or other “good” (thermic) foods which promote the burning of calories.  As crazy as it sounds, eat more frequently can actually cause you to lose weight, provided you maintain the correct caloric equation.

Conclusion - Results require a plan.

The author indicates that the other way to improve this balance is to maximize calories expended. By increasing the percent lean muscle mass, the number of calories consumed will increase correspondingly thus enhancing the number of calories consumed.

Conclusion - The answer to the question, "how to get tight abs quick" lies in a well thought out approach to creating a negative balance in the calorie equation coupled with a systematic plan for building muscle and improving the portion of lean muscle mass.


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    • aikidk01 profile image

      aikidk01 8 years ago

      Thacker - Thank you for these thoughts and I am glad that you are already following the six meal plan. Increasing lean body mass is also very important to increasing the calorie expenditure side of the equation. Dan

    • thacker profile image

      thacker 8 years ago


      Good article, and all very much the truth. I have lived on 6 meals a day for about 5 years know and can tell a huge difference on days when I just eat the 3 traditional meals. My energy level is a rollercoaster and I am sure my metabolism follows. A lot of people don't realize if they eat their bodies won't think its in starvation mode and drop off fat if of course there is calories being burned.