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Check out The Marlow Club’s top nutrition tips for six pack abs! Achieving six pack abs is a very committed process that requires a strict diet and exercise regime. However if you tidy up your diet and start focusing on some core movements in the months leading up to the summer you will see some changes in the appearance of your stomach and waist line.

We all know the saying that abs are made in the kitchen. Even if we exercise our core on a daily basis, if we aren’t eating in nutritional, consistent calorie deficit our abs won’t show through.

Tips for six pack abs

Consistent calorie deficit!

If we want to lose body fat, we need to be consuming less calories than we are burning on a daily basis. If you’re not sure on the calories you should be eating, try one of the many calorie calculators online (IIFYM is a pretty good one).

Don’t eat too little.

When you calculate your calorie intake which maintains your current weight, a deficit of 10-15% will be adequate to lose body fat. If after a month you don’t see much change, keep with it, maybe knock off another 5% and see how that fairs.

High protein is always a winner.

Ensuring a high protein intake whilst in a calorie deficit will definitely help you towards the goals you want. Taking in protein will contribute to the recovery of your body post exercise. It will boost your metabolism and reduce hunger levels whilst increasing the calories we burn through the thermic effect of food (TEF). Basically we burn more of the calories from protein whilst it’s being digested!

Drink plenty of water!

Hydration is a key factor to our diet. It helps boost our metabolism, keep us feeling fuller for longer and also contributes to reduce bloating.

Max out on veg!

Vegetables are brilliant to pack out your protein source, full of nutrients but shy on the calorie side. Think about volume to prevent food craving. Always try and go for something that’ll fill you up but not dent your calorie intake too much during the day.

Remember you don’t need a new diet, you already have one, you just need to make some adjustments! To help you make the right food choices we have colour coded each item of food on The Marlow Club’s lounge menu. Each coloured square relates to a particular goal. For example, if you are looking to lose fat, select foods which have a red square next to them, as these foods are shown to increase fat loss. Don’t forget that food is available to eat in or take away making it easy for you to eat healthy on the go!

If you would like to sharpen up your current diet and eating plan, why not meet with The Marlow Club’s Fitness and Nutrition Manager Ash Wright? Drop him an email at to book your appointment. We hope you liked our nutrition tips for six pack abs. If you missed our Blog on top exercises for six pack abs click here.