Q. I train as often as I can, but having kids is easier said than done. I weigh about 200 lbs, and while I am happy with my upper and lower body, I really want to get rid of my belly and be able to see my abs. What percentage of body fat do I need to get down to in order to see them?
A. As a general rule, I find the abs can be seen well at around and below 10% body fat. To lower your body fat percentage you really have two factors to consider: Energy in, and energy out. To lower your body fat levels you need to be using more energy than you are taking in through food. This can be done through increasing your daily exercise through added cardio, and lowering your daily calorie intake. A combination often works best that just focusing on one of these groups. For cardio you do not want to burn too much muscle, and instead, focus on fat as fuel. In this instance I would recommend doing your cardio early in the day, preferably before breakfast (although I would consume a small amount of protein to reduce muscle breakdown). 20-30 minutes of high-intensity, interval training on machines such as the rower, upright cycle or cross trainer.
As far as your daily calorie intake is concerned, you need to lower your food intake, or at least limit the foods that are high in empty calories, and control your portion sizes. This is best done by eating small meals often. Aim to consume food every 3 - 3.5 hours, consisting of lean protein, complex carbs, a little good fat - from oils, fish or supplementation, and plenty of fiber. This is where supplements come in handy as they allow you to get the necessary nutrients with little preparation and ease of convenience.
As far as training the abs, see my previous answers on abdominal exercises. Remember though - you can't flex fat, so if abdominals are what you want to see, lower your overall body fat percentage to make them more visible.
News & Gossip
Ask Rob
