Changing Your Diet and Exercise Program to Get 6-Pack Abs
A lot of people have one wish when asked about their fitness goal: to have six-pack abs. Although it may seem plain and easy, it actually is not. You only have to do so many repetitive leg lifts, crunches, body-twisting exercises and sit-ups just like the infomercial models, and you expect the fat in your abdominal section to disappear. Right? This is so not true.
What you do not know is that crunches would not flatten your midriff that agreeably. Yes, you can burn fat thorough exercise alone, but the body will burn it throughout your body. Therefore, no amount of crunches will ever give you a six-pack because you can never force your system to burn fat in one spot alone.
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, check your food intake.
You have to change your diet. Nutrition and fitness professionals recommend consuming smaller meals more frequently throughout the day. Dividing three heavy meals into six smaller meals each day will actually help you eat less because you do not get hungry. When you get hungry you do not realize how much you are eating. You will also make poor food choices when hungry.
Some experts believe that eating small meals may actually boost your metabolism, therefore, you burn more calories throughout the day even at rest!
Professionals also suggest eating lesser calories. To some of you, it may be difficult to do this. Nonetheless, you can do this by filling up on foods high in fiber content such as whole grain cereal, vegetables, beans and fruit. These foods are generally lower in calories and take longer for the body to digest, hence, keeping you full longer.
Also, if you gradually decrease your caloric intake, say, about 200 a day, you can actually lose 20 pounds a year without changing anything else in your daily routine.
You also can increase your daily physical activity instead of decreasing your calorie intake. Walk your dog around your neighborhood, take the stairs or parking your car far from the entrance to the shopping mall are just a few examples of how you can incorporate more physical activity into your life.
Eat a well-balanced diet.
It should be divided among carbohydrates (50-60%), protein (20-30%), and fat (20-30%). Have plenty of color on your plate. Your meal will be better balanced when it has a variety of foods in it. Cold, hot and room temperature foods also make for a more interesting meal.
Drinking at least 8 glasses of water daily will help eliminate wastes and contagion in your system. Sometimes your body is just thirsty and your mind mistakes it for hunger. Drink water first then wait 10 minutes to see if you are still hungry.
Second, Mark Your Exercise Patterns.
Changing and decreasing what you eat can reduce your weight and fat deposits in your belly. However, it will not maintain or build your muscle. Therefore, now is the time for you to change 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.
It is not a good idea to work on your abdominal everyday and ignore the other muscles that work in unison with it to function perfectly. An ideal habit is to work out all muscle groups 2-3 a week.
Stretching.
When your muscles are tight and after each workout, it is essential to stretch your muscles for flexibility.
Do not overlook the fact that when you are building six-pack abs, it takes a lot of hard work on your part to see any results. Stop wasting your money on DVDs and abdominal crunching equipment that cost hundreds of dollars promising you 6-pack abs in no time. The only way to get results is to do it the right way. Do not rely on easy-quick-fix solutions. You have to put hard work and dedication on it.
Bear in mind that movie stars and models on magazine covers did not get those 6-packs by over crunching. They got there through tenacious hard work and eating appropriately. The same rules apply to you if you want to get the same results these models have. - 17274
What you do not know is that crunches would not flatten your midriff that agreeably. Yes, you can burn fat thorough exercise alone, but the body will burn it throughout your body. Therefore, no amount of crunches will ever give you a six-pack because you can never force your system to burn fat in one spot alone.
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, check your food intake.
You have to change your diet. Nutrition and fitness professionals recommend consuming smaller meals more frequently throughout the day. Dividing three heavy meals into six smaller meals each day will actually help you eat less because you do not get hungry. When you get hungry you do not realize how much you are eating. You will also make poor food choices when hungry.
Some experts believe that eating small meals may actually boost your metabolism, therefore, you burn more calories throughout the day even at rest!
Professionals also suggest eating lesser calories. To some of you, it may be difficult to do this. Nonetheless, you can do this by filling up on foods high in fiber content such as whole grain cereal, vegetables, beans and fruit. These foods are generally lower in calories and take longer for the body to digest, hence, keeping you full longer.
Also, if you gradually decrease your caloric intake, say, about 200 a day, you can actually lose 20 pounds a year without changing anything else in your daily routine.
You also can increase your daily physical activity instead of decreasing your calorie intake. Walk your dog around your neighborhood, take the stairs or parking your car far from the entrance to the shopping mall are just a few examples of how you can incorporate more physical activity into your life.
Eat a well-balanced diet.
It should be divided among carbohydrates (50-60%), protein (20-30%), and fat (20-30%). Have plenty of color on your plate. Your meal will be better balanced when it has a variety of foods in it. Cold, hot and room temperature foods also make for a more interesting meal.
Drinking at least 8 glasses of water daily will help eliminate wastes and contagion in your system. Sometimes your body is just thirsty and your mind mistakes it for hunger. Drink water first then wait 10 minutes to see if you are still hungry.
Second, Mark Your Exercise Patterns.
Changing and decreasing what you eat can reduce your weight and fat deposits in your belly. However, it will not maintain or build your muscle. Therefore, now is the time for you to change 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.
It is not a good idea to work on your abdominal everyday and ignore the other muscles that work in unison with it to function perfectly. An ideal habit is to work out all muscle groups 2-3 a week.
Stretching.
When your muscles are tight and after each workout, it is essential to stretch your muscles for flexibility.
Do not overlook the fact that when you are building six-pack abs, it takes a lot of hard work on your part to see any results. Stop wasting your money on DVDs and abdominal crunching equipment that cost hundreds of dollars promising you 6-pack abs in no time. The only way to get results is to do it the right way. Do not rely on easy-quick-fix solutions. You have to put hard work and dedication on it.
Bear in mind that movie stars and models on magazine covers did not get those 6-packs by over crunching. They got there through tenacious hard work and eating appropriately. The same rules apply to you if you want to get the same results these models have. - 17274
About the Author:
Fitness Centers of Rochester NY, Rochester NY Athletic Club for Women and Weight Loss Centers of Rochester provide health and fitness services to its members.
posted by X - Men at
12:16 PM
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