Want those “Summertime Abs”? Here’s What You Need to Know About How to Get Them.

Summertime is upon us. Given the recent 103-degree temperatures around here, I’d say summertime is here with a vengeance.

And that’s just about when we all start wishing we had those “washboard abs.” Or any abs at all. Or even, let’s face it, just a little less flab bouncing around in the sunshine.

But how, exactly, do you get “abs”?

Especially if you are a woman over 50?

Do you need to do hours and hours of cardio? What if you’ve got knees, hips, and ankles that can’t take that kind of punishment? Or, what if you’re like me and just the thought of jogging gives you a headache?

Is all lost? Should you just put on that muumuu and forget about it?

No. Of course not.

Leaning down takes some planning, work, and consistency, but if you get started and just stick to it, you will be successful.

So here are some things you need to know about how to get those “summertime abs.”

1.    You Need to Be Aware of What — and How Much — You are Eating and Drinking.

As we age, our metabolism — the rate at which your body breaks down the foods you eat and drink and turns it into energy — slows down.

It’s just a fact of life.

You need to understand what this means. As a woman over 50, you need to be more careful about what — and how much — you eat and drink.

 Understanding the following concepts can help.

For example, understanding:

Macros

Short for “macronutrients,” — proteins, fats and carbohydrates (“carbs”) — macros tell you how much of a particular macronutrient you should be having according to your age, weight, and fitness goals. They also help with getting your portion size in control because they tell you how many calories you should be getting per day and per meal.

You need to understand the basics. For example, how many carbohydrates you should be eating; how much fat is in a particular type of food; whether you are getting enough protein in your diet.

To do this, you simply calculate your macros then keep track of them. (Fitness and meal trackers like MyFitnessPal, FatSecret or Noom work well for this.) This tells you how close or how far off you are in meeting your nutrient and calorie goals.

Be sure to look at more than just the proteins, fats and carbs however. It is equally important to see how much sodium, saturated fat, and sugar you are getting is in a particular food — and, most often, how little fiber. All of this will inform your food choices — helping you to make better choices as time goes by.

What Processed Food Looks Like

A major downfall for most Americans when it comes to their diet is eating processed and ultra-processed food. According to the Centers for Disease Control (CDC), almost 60% of Americans eat processed foods.

And unless you’ve been living under a rock, it is abundantly clear that ultra-processed food — which includes drinks by the way —  is the leading cause of obesity, heart disease, dementia and type 2 diabetes,  because it is mostly chemicals — not food.

Because most Americans have been conditioned to think that ultra-processed food is actually food — think Pop Tarts, bleached white flour, cereals, chips, frozen dinners, Starbucks “egg, cheese and sausage” sandwiches, American cheese slices, etc. — we don’t always realize that what we are eating isn’t food, but is pure chemical concoctions.

So be aware that things like:

·       Frozen dinners (yes, even the ones that are supposed to help you lose weight)

·       Canned foods

·       Pasteurized food

·       Frozen food

·       Deli meats

·       Cereal

·       Items that are made at fast food chains, airports, 7-11, and coffee shops

These things are almost always ultra-processed foods.

Basically, if it comes in a box or package, it’s probably ultra-processed.  

White foods will also pack on the pounds. So avoid:

·       White sugar 

·       Foods made with white flour

·       White pasta

·       White bread

·       White rice

What You are Drinking Matters

Furthermore, drinks can have tons of sugar, calories, sodium, and even saturated fat — all of which is making and keeping, you fat.

·       Soda

·       Wine

·       Beer

·       Alcohol

·       Cream in your coffee

·       Specialty drinks

·       High sugar drinks (e.g., Gatorade)

 2.    Portion Size Matters

The other major factor in losing body fat is getting into a calorie deficit. No real rocket science here — ya gotta burn more calories than you eat if you want to lose weight.

Getting a handle on your macros is important for any fitness goal, but losing body fat is essential if you want to see those “summertime abs.” It’s not enough to do ab workouts. If you want to see a body transformation, you need to lose body fat in order to reveal your abs.

That’s why bodybuilders say, “abs are made in the kitchen, not in the gym.” Unless you are in enough of a calorie deficit to lose body fat (safely over time), your abs will never be revealed.

This is why tracking is so helpful if you want to lose body fat.

You must see what you are eating — (is it ultra-processed junk or real food?) — and how much you are eating — (i.e. how many calories a day) — to determine whether you are getting closer or further away from your goal.

And portion sizes are key.

If you are not measuring and weighing your food, chances are pretty darn good that you are eating too much.

Also, be aware that there is a difference between portion size – how much you eat – and “serving” size – what is listed on the label of any given food.

In contrast to eating too much, many women fall into the trap of not eating enough — thinking they will lose weight if they only starve themselves. But this is the wrong approach to take because it only signals your body to hang onto that body fat — sending you into a never-ending spiral of fat loss and weight gain.

There are lots of different food apps and images that can help you find the right calories for you and the correct portion sizes.

Getting summertime abs isn’t easy and it’s not going to be fast. One of the best things you can do to burn stubborn body fat is to change your nutrition and start lifting.

And hey, if you need a little help, I’m here. All summer.

Transform Your Life and Your Body. Life and Lifting Starts Now.

At Strength & Balance for Seniors, I help women over 50 transform their lives and bodies one rep at a time. I work with clients one-on-one and provide the individualized attention you need to reach your fitness, health, and longevity goals.

I offer virtual Personal Training via Zoom, as well as in-person Personal Training to select clients in the Bay Area.  Connect with me here or over on Facebook.