It’s not that you can’t work your abs, in fact if you want to build a strong core, doing functional ab exercises like the plank, side planks and ab roll outs are great for you.  BUT if your goal is to get visible abdominal muscles, the only way to do so is by getting rid of the layer of fat that sits on top of your stomach muscles.  And even worse is doing old school stomach exercises, like sit ups, crunches and side bends, which do nothing to help you reduce stomach fat, and on top of it all, it can hurt your low back by causing excessive compression on your spine.

So if you’ve been doing any old school stomach exercises like the ones I mentioned above, you need to stop…immediately.  And if you’ve been doing functional ab exercises (like the ones I mentioned prior) to strengthen your core, you should keep doing them for functional reasons like protecting your low back and preventing injuries.  However, please don’t make the mistake of thinking that it’s helping you get more visible abs…because it’s not.  I don’t mean to sound harsh, but I don’t want you to waste your time doing exercises that’s not helping you get six pack abs or a flat tight stomach.

Here’s the truth about getting visible and defined abs….cut out sugar in your diet.  There, I said it.  The dreaded “S” word.  I know…most people would rather workout harder and longer than have to cut out sugar…me included!  But knowing what to do is half the battle right?  I’d rather know what I need to do, to get to my goals than endlessly putting energy into something that’s not going to work.  And I hope you feel the same way.

So here’s a few simple dietary changes you can make, starting today, that’ll help you start burning off your stubborn stomach fat.

• Cut out refined carbs for all meals.  There’s one exception to the rule which I explain later.  That means no bread, pasta, rice, cereal or any starchy processed foods.  Of course sugary goodies are off limits as well!  GASP!  I know, I know…what do you mean I can’t have my cereal for breakfast!  I never said it was going to easy, and if it was, stomach fat wouldn’t be an issue.  Instead of cereal, you can try full fat plain greek yogurt with some berries instead.  Or if you l like a heartier breakfast, how about some eggs and bacon…my personal favorite.  Keep in mind that if you consume enough protein and fat per meal, you should feel full and satisfied without feeling deprived.

• Have 2 - 3 large meals per day and skip snacks.  Snacks can be a real catch 22…if you’re eating healthy snacks with no refined carbs or sugar, you can definitely have some.  But for most people, snacks usually mean something sweet and starchy like pastries, cookies, and perhaps even a healthy bar, which is just disguised junk food.  So to avoid any complications and temptations, I recommend eating fewer, larger meals so you don’t need to snack.

• Only eat refined carbs after your workout.  This doesn’t mean you can eat a loaf of bread or have endless bowls of pasta!  It means that you can have moderate amounts of refined carbs after a high intensity workout.  I specifically mention high intensity, because they are the best workouts to deplete your glycogen (stored sugar) in your muscles.  When you’ve depleted your glycogen, your muscles need to replenish it, so the sugar you consume gets used up and stored as glycogen rather being stored as fat.

• Drink a mild form of stimulant like green tea or coffee.  Just stay away form any sugar laden energy drinks. Drinking a mild stimulant will slightly boost your metabolism and assist in burning more fat.  Don’t go overboard with the caffeine though!  Too much caffeine can back fire and cause you more harm than good.

• Eat enough fat.  The biggest mistake I see people make when cutting down on refined carbs is that they don’t eat enough fat.  Most people equate low carb diet to a high protein diet, and that’s where the problem starts.  A low carb diet actually equates to a moderate protein and high fat diet.  If you don’t eat enough fat, you will experience symptoms of low energy, constant hunger and general malaise.  But this can all be fixed by increasing your fat intake.  The percentages can vary with each individual, but for the most part a low carb diet is going to look something like this: 20- 30% protein, 10 - 20% carbs and 50% - 70 % fat.

Remember, the formula to getting a lean defined stomach is pretty simple, but it takes dedication and commitment like anything else you want to achieve, but the results will be well worth it!