Changing Your Diet and Exercise Program to Get 6-Pack Abs
Most people will agree that if they had to change anything in their body, they would like to decrease their waistline and preferable get a 6-pack. When you think about it, it seems simple and easy, does it not? You only have to do so many redundant sit-ups, crunches, leg raises, and other body-contorting exercises and you expect your fats to disappear, as if by magic. However, this will never happen.
That is because crunches will not flatten your abdomen ever. If there is anything in this article you should remember it should be this: You can never force your system to decrease fat in one area alone. Therefore, if your belly has a layer of fat deposited in it, NO amount of crunches will present you with a six-pack.
There are two vital tasks you ought to do to achieve a 6-pack. They are first, lose the layer of fat that is causing that bulge, and second, gain more muscle in your body. Here is how to do these:
First, change your food intake.
Modify your eating. Fitness experts and nutritionists advise consuming foods many times a day. Studies have shown that people who eat infrequently tend to eat more than those who eat several small meals. Besides, when you go hungry, you tend to make the wrong food choices.
Some experts even suggest that eating several smaller meals will boost your metabolism. Therefore, you burn more calories just by eating more repeatedly!
I also recommend consuming lesser calories than you normally do. This may be hard for some of you to do. However, this could be as simple as filling up on foods with lower calorie and high fiber contents such as whole grain cereal, vegetables and fruit. These foods give you a feeling of fullness.
You can also cut back about 200 calories a day (that is approximately 2 slices of bread). At 3500 calories per pound of fat, that amounts to 20 pounds of body fat a year that you can lose just by decreasing your food intake by 200 calories a day.
You can also decrease your calorie intake by increasing your daily physical activity instead. Park your car far away from the entrance, take the stairs, walk an additional mile everyday.
Consume well-balanced meals.
Balance your meals between 50-60% carbohydrates, 20-30% of protein, and 20-30% of fat calories. The more color on your plate, the better balanced your meal will be. Hot, cold and room temperature foods ensure that you are eating a variety of foods and make a more interesting meal.
Drinking a lot of water will help remove wastes and toxins absorbed into your body. It also helps curb away hunger cravings that are merely the result of being thirsty. Drinking an abundance of water in between exercise will likewise replenish lost water during your workout.
Second, Mark Your Exercise Patterns.
A lower calorie diet can reduce your weight and fat deposits on your belly. However, it would not preserve or build muscles. Hence, now is the time for you to concentrate on your workout routine.
Cardiovascular exercise.
Increasing your physical activity to reduce fat is a no-brainer. The more you move, the more calories you burn. The more intense the activity, the greater the calorie expenditure.
This can be anything from walking to sprinting, from attending a dance fitness class to cycling, or anything you enjoy while simultaneously sweating out. You can spend about 30-45 minutes, 3-7 days a week on cardiovascular activity.
Weight training.
Albeit your main goal is to have six-pack abs, that does not mean that you must stick to abdominal-specific exercises solely. Your muscles always work in unison. For instance, when you get up from a sitting position, feel your abdominal, buttocks, thighs and lower back muscles contract.
Therefore, it is important that you work all the muscles of your body that support, strengthen and balance the abdominal area. Ideally, you should work on all your muscle groups about 2-3 times a week.
Stretching out.
When your muscles are tight and after each workout, it is essential to stretch your muscles for flexibility.
Keep in mind that it takes hard work and perseverance for you to see visible results in your mid-section. There will always be quick waist-trimming commercial solutions on televisions. But the only thing quick about these gadgets is trimming the size of your wallet. Therefore, do not rely on rapid solutions. Work at it.
Just remember that models on magazine covers did not get those 6-packs from over crunching. They got it from adhering to a balanced, healthy and lean diet and a balanced, regular workout routines. You need to do the same. - 17269
That is because crunches will not flatten your abdomen ever. If there is anything in this article you should remember it should be this: You can never force your system to decrease fat in one area alone. Therefore, if your belly has a layer of fat deposited in it, NO amount of crunches will present you with a six-pack.
There are two vital tasks you ought to do to achieve a 6-pack. They are first, lose the layer of fat that is causing that bulge, and second, gain more muscle in your body. Here is how to do these:
First, change your food intake.
Modify your eating. Fitness experts and nutritionists advise consuming foods many times a day. Studies have shown that people who eat infrequently tend to eat more than those who eat several small meals. Besides, when you go hungry, you tend to make the wrong food choices.
Some experts even suggest that eating several smaller meals will boost your metabolism. Therefore, you burn more calories just by eating more repeatedly!
I also recommend consuming lesser calories than you normally do. This may be hard for some of you to do. However, this could be as simple as filling up on foods with lower calorie and high fiber contents such as whole grain cereal, vegetables and fruit. These foods give you a feeling of fullness.
You can also cut back about 200 calories a day (that is approximately 2 slices of bread). At 3500 calories per pound of fat, that amounts to 20 pounds of body fat a year that you can lose just by decreasing your food intake by 200 calories a day.
You can also decrease your calorie intake by increasing your daily physical activity instead. Park your car far away from the entrance, take the stairs, walk an additional mile everyday.
Consume well-balanced meals.
Balance your meals between 50-60% carbohydrates, 20-30% of protein, and 20-30% of fat calories. The more color on your plate, the better balanced your meal will be. Hot, cold and room temperature foods ensure that you are eating a variety of foods and make a more interesting meal.
Drinking a lot of water will help remove wastes and toxins absorbed into your body. It also helps curb away hunger cravings that are merely the result of being thirsty. Drinking an abundance of water in between exercise will likewise replenish lost water during your workout.
Second, Mark Your Exercise Patterns.
A lower calorie diet can reduce your weight and fat deposits on your belly. However, it would not preserve or build muscles. Hence, now is the time for you to concentrate on your workout routine.
Cardiovascular exercise.
Increasing your physical activity to reduce fat is a no-brainer. The more you move, the more calories you burn. The more intense the activity, the greater the calorie expenditure.
This can be anything from walking to sprinting, from attending a dance fitness class to cycling, or anything you enjoy while simultaneously sweating out. You can spend about 30-45 minutes, 3-7 days a week on cardiovascular activity.
Weight training.
Albeit your main goal is to have six-pack abs, that does not mean that you must stick to abdominal-specific exercises solely. Your muscles always work in unison. For instance, when you get up from a sitting position, feel your abdominal, buttocks, thighs and lower back muscles contract.
Therefore, it is important that you work all the muscles of your body that support, strengthen and balance the abdominal area. Ideally, you should work on all your muscle groups about 2-3 times a week.
Stretching out.
When your muscles are tight and after each workout, it is essential to stretch your muscles for flexibility.
Keep in mind that it takes hard work and perseverance for you to see visible results in your mid-section. There will always be quick waist-trimming commercial solutions on televisions. But the only thing quick about these gadgets is trimming the size of your wallet. Therefore, do not rely on rapid solutions. Work at it.
Just remember that models on magazine covers did not get those 6-packs from over crunching. They got it from adhering to a balanced, healthy and lean diet and a balanced, regular workout routines. You need to do the same. - 17269
About the Author:
Rochester NY Health and Fitness Center, Certified Personal Trainers of Rochester NY and Athletic Clubs Rochester NY provide members quality service in fitness.
posted by X - Men at
1:24 PM
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