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.
Of course, the speed of your progress depends upon where you are starting from and how much weight you have to shed. But if you are willing to apply yourself and work hard to reach your goal then it is by no means unreasonable to set yourself a target of achieving a toned midsection in the next two to three months. []
As you line up on the starting blocks here ready to get going, the first thing to realize is that your diet plays a key role. There's no point in working out hard and building stronger muscles if you aren't prepared to eat healthier and shed the layers of fat which cover them up. Are you ready to get started?
1. Work to a calorie deficit.
2. Get your protein, carbohydrate and fat intake in check.
3. Learn how keeping your junk foods in your diet can actually help you.
4. Don't forget to drink enough water each day.
5. High intensity exercise.
Let's begin with a calorie deficit. This basically means eating less than you do at the moment. Most people lie to themselves about how much food they eat during the course of an average day, so in order to work this out properly it would be wise to record a food diary over three days. Then simply operate on slightly less calories from now on.
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.
If you are trying to get slimmer one of the best things you can do is to increase your water intake. You may have heard the myths that you'll end up retaining water around your stomach but, contrary to popular belief, people who drink enough water do not suffer from water retention at all. In fact, science shows that it primarily affects those who don't get enough. Shoot for 8 glasses on an average day, more if you are 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.
Here is a quick session to attempt right now:
* Leg Raises.
* Torso Twists.
* Side Plank.
To use a HIIT approach with this type of circuit simply perform each move for 45 seconds and keep rest periods down to the bare minimum. Once you have got through one round of each move grab a minute's rest and then go round once more. Three rounds would take less than 10 minutes, but the results to be had from high intensity training are superb.
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.
Of course, the speed of your progress depends upon where you are starting from and how much weight you have to shed. But if you are willing to apply yourself and work hard to reach your goal then it is by no means unreasonable to set yourself a target of achieving a toned midsection in the next two to three months. []
As you line up on the starting blocks here ready to get going, the first thing to realize is that your diet plays a key role. There's no point in working out hard and building stronger muscles if you aren't prepared to eat healthier and shed the layers of fat which cover them up. Are you ready to get started?
1. Work to a calorie deficit.
2. Get your protein, carbohydrate and fat intake in check.
3. Learn how keeping your junk foods in your diet can actually help you.
4. Don't forget to drink enough water each day.
5. High intensity exercise.
Let's begin with a calorie deficit. This basically means eating less than you do at the moment. Most people lie to themselves about how much food they eat during the course of an average day, so in order to work this out properly it would be wise to record a food diary over three days. Then simply operate on slightly less calories from now on.
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.
If you are trying to get slimmer one of the best things you can do is to increase your water intake. You may have heard the myths that you'll end up retaining water around your stomach but, contrary to popular belief, people who drink enough water do not suffer from water retention at all. In fact, science shows that it primarily affects those who don't get enough. Shoot for 8 glasses on an average day, more if you are 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.
Here is a quick session to attempt right now:
* Leg Raises.
* Torso Twists.
* Side Plank.
To use a HIIT approach with this type of circuit simply perform each move for 45 seconds and keep rest periods down to the bare minimum. Once you have got through one round of each move grab a minute's rest and then go round once more. Three rounds would take less than 10 minutes, but the results to be had from high intensity training are superb.
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:
Author: Russ Howe PTI will teach you how to get a six pack in 3 minutes with functional HIIT workouts you can do at work or anywhere else. Learn how to lose weight quickly with the UK's most followed instructor.
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