Now let's get to the good stuff, the reason you are all here, how to get a six pack!
1. Eat the right way.
This is so important, what you eat is the fuel for your body to complete tasks and you need to give it the right fuel. You wouldn't try and run your car by filling up the gas tank with water and you body can't run correctly if you don't fuel it the right way. Lets' talk about how to fuel your body correctly.
Carbs- oh no, I just said the “c” word, carbs. But not all carbs are bad for you. The refined white carbs are the ones you want to steer clear of, instead opt for fiber rich slow burning carbs like brown rice, quinoa, whole wheat, oats, etc.
Protein- Eat your bulk of protein in the morning. Why? It will help curb your hunger and proteins are the building blocks for muscle. To see your six pack you will need to get rid of the layer of fat on top of them, and by curbing your hunger this can help whittle away at that fat. But keep your fat levels in check, go for less fatty options like egg whites or Canadian bacon. And your body burns more calories breaking down proteins, you'll be burning more calories breaking down your egg white veggie omelet than you will some sugary cereal.
Cut Out Processed Foods- Not only do they lack nutrients they are filled with sugars, fats, and synthetic stuff. Ever try and read an ingredient label on some of those processed foods? Bet you couldn't even pronounce half of them let along know what they are!
Eat More Fruits And Veggies- you want to eat nutrient-dense calorie-light fruits and veggies. The fresher the better, remember your trying to cut out processed foods, this includes canned fruits and veggies. These will help energize your body and you will be eating less calories while filling up!
Water- Drink a ton of water. Okay maybe not an actual ton, but do drink more than you do now, a lot more! Not only does your body need water to function properly it will help boost your metabolism. And cut out the sugary sodas and juices. If you don't like the flavor of plain water, add some fruit like slices of oranges or lemons or some sliced cucumbers.
Healthy Fats- Fats that are primarily from monounsaturated fast and polyunsaturated fats like nuts, avocado, fish and natural peanut butter are good for you and your body needs these kinds of fats in small proportions. Let's face it fat is fat so if you load up too much on these you will gain weight and body fat. Eating your protein and carbs with a little fat will help you keep fuller longer as well. Aim to get 20-30% of your diet from fats.
2. Exercise the Right Way
Exercise Your Core- After you get rid of that layer of fat you will need to have ripped abs underneath. The god news is you can be building those abs while losing that fat. And you can do this at home or in the gym. Do exercises like the plank, crunches, and bicycles. These exercises will also help with your posture.
Weight Training- Your entire body needs to be working at it's highest level to support your six pack abs. Do exercises, like trunk rotations, flies, and such to work out your back shoulders, chest, and arms.
Cardio- Now you're like, "Hey I'm not training for a marathon I just want great abs." But the best and quickest way to burn fat is to do cardio. Doing both weight training and cardio at the same time is the best way to maximize your results the fastest way possible. And you don't have to run swimming and boxing are great cardio workouts. Consider doing high intensity interval training as well. 30 seconds of high intensity bursts then 1 minute of medium/low intensity and keep switching back and forth.
3. Get Enough Sleep and Rest
Sleep- You need to be getting enough sleep every night so that you are rested in the morning. Not on;y will this help you accomplish more but your body heals while you are sleeping and resting. You need to give it time to heal properly.
Rest Days- You shouldn't exercise your whole body everyday. Remember what I said about your body needing to heal. So do your upper body one day, lower body the next day, and cardio the day after. It's also not a bad idea to have a day of complete rest from your workouts.
By following this advice you will see the fat melt away and your six pack emerge!
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