While it seems everybody is trying to learn how to get a six pack in 3 minutes or less, the fact is you can indeed generate great physical results in a short amount of time if you know what you are doing. Today's post will teach you how to lose weight and develop those all important abdominal muscles in as little as a few weeks.
Naturally, the rate of progress you should expect depends on your starting point. Common sense should tell you that if you have a lot of weight to shed then you should not put yourself down if you aren't in Sylvester Stallone shape in just a week or two. []
You may have heard the following expression. Abs are developed in the kitchen not in the gym. In order to see the fruits of your hard efforts in the gym you will need to adhere to a few 'rules' with regards to your daily diet. Are you ready?
1. Work to a calorie deficit.
2. Get your protein, carbohydrate and fat intake in check.
3. Don't cut your favorite junk foods from your diet.
4. Drink water regularly.
5. Take advantage of the fat loss benefits offered by high intensity interval training.
The first rule is very easy to put into place. If you are not sure how many calories you currently consume per day then just write down your eating habits for the rest of this week and it will give you the figure you need. Then try to aim for a slightly lower figure. That might seem a little bit too easy, but it's a fact that if you eat less you will shed unwanted weight.
In order to really make the most of that new calorific deficit, however, we should ensure that not only are you getting fewer calories but they are also coming from superior sources than they used to. This means getting your intake of fat, protein and carbohydrates worked out correctly. Simply aim for 40% of your calorie target from protein, 40% from carbohydrates and 20% from fats. The '4-4-2' system is time tested and simple to follow.
Stage three is where things get tricky for most folks. If you go down the road of cutting out all of your favorite junk foods and unhealthy meals then you will more than likely fail to reach long-term success. This is because you'll not enjoy your diet. Remember, this is not something you're going to do for a couple of months before switching back to an unhealthy lifestyle. No, this is a lifestyle change. Use your favorite unhealthy foods as rewards for sticking to your new diet. By treating yourself every few days you will stick to your plan for much longer.
One of the most overlooked aspects of a good eating plan is water intake. If you do not drink enough water you do not get the multiple benefits it provides. You should be aiming for around 8 glasses per day, more if you are regularly exercising. []
One of the easiest mistakes to make with regards to exercise is to presume that you need to do endless cardiovascular training to lose body fat. Nothing could be further from the truth. Rather than cycling on an exercise bike for an hour while reading a magazine, try performing a short high intensity interval workout and then hitting the weights. The fat loss benefits are proven to be superior.
Try the sample session below:
* Knee Lift.
* Torso Twists.
* Side Plank.
Try doing all three exercises for 45 seconds and aim for no rest in between, other than the short time it takes you to transition between each move. Once you finish a round take 30 seconds rest and go again. Three rounds would only take seven minutes, but the results would far outweigh the time investment.
So rather than becoming one of the many internet users who wastes time searching for instant fixes, such as 'how to get a six pack in 3 minutes per day or less', you now have five principles which will not only teach you how to lose weight safely, but also how to keep it off forever once it is gone. Now it's time for you to apply them.
Naturally, the rate of progress you should expect depends on your starting point. Common sense should tell you that if you have a lot of weight to shed then you should not put yourself down if you aren't in Sylvester Stallone shape in just a week or two. [
Russ Howe PTI teaches how to lose weight quickly with today's golden principles.
You may have heard the following expression. Abs are developed in the kitchen not in the gym. In order to see the fruits of your hard efforts in the gym you will need to adhere to a few 'rules' with regards to your daily diet. Are you ready?
1. Work to a calorie deficit.
2. Get your protein, carbohydrate and fat intake in check.
3. Don't cut your favorite junk foods from your diet.
4. Drink water regularly.
5. Take advantage of the fat loss benefits offered by high intensity interval training.
The first rule is very easy to put into place. If you are not sure how many calories you currently consume per day then just write down your eating habits for the rest of this week and it will give you the figure you need. Then try to aim for a slightly lower figure. That might seem a little bit too easy, but it's a fact that if you eat less you will shed unwanted weight.
In order to really make the most of that new calorific deficit, however, we should ensure that not only are you getting fewer calories but they are also coming from superior sources than they used to. This means getting your intake of fat, protein and carbohydrates worked out correctly. Simply aim for 40% of your calorie target from protein, 40% from carbohydrates and 20% from fats. The '4-4-2' system is time tested and simple to follow.
Stage three is where things get tricky for most folks. If you go down the road of cutting out all of your favorite junk foods and unhealthy meals then you will more than likely fail to reach long-term success. This is because you'll not enjoy your diet. Remember, this is not something you're going to do for a couple of months before switching back to an unhealthy lifestyle. No, this is a lifestyle change. Use your favorite unhealthy foods as rewards for sticking to your new diet. By treating yourself every few days you will stick to your plan for much longer.
One of the most overlooked aspects of a good eating plan is water intake. If you do not drink enough water you do not get the multiple benefits it provides. You should be aiming for around 8 glasses per day, more if you are regularly exercising. []
One of the easiest mistakes to make with regards to exercise is to presume that you need to do endless cardiovascular training to lose body fat. Nothing could be further from the truth. Rather than cycling on an exercise bike for an hour while reading a magazine, try performing a short high intensity interval workout and then hitting the weights. The fat loss benefits are proven to be superior.
Try the sample session below:
* Knee Lift.
* Torso Twists.
* Side Plank.
Try doing all three exercises for 45 seconds and aim for no rest in between, other than the short time it takes you to transition between each move. Once you finish a round take 30 seconds rest and go again. Three rounds would only take seven minutes, but the results would far outweigh the time investment.
So rather than becoming one of the many internet users who wastes time searching for instant fixes, such as 'how to get a six pack in 3 minutes per day or less', you now have five principles which will not only teach you how to lose weight safely, but also how to keep it off forever once it is gone. Now it's time for you to apply them.
About the Author:
Bio: Russ Howe PTI will show you how to get a six pack in 3 minutes with effective HIIT workouts you can do at home or anywhere else. Learn how to lose weight quickly with the UK's most followed instructor.
0 commentaires:
Post a Comment