Tips and Tricks to get Six Pack ABS
Eat Less
To lose
weight from any area of your body, you must work in a caloric deficit. This
means eating less than is required to maintain your body weight. Its approximately
500 calories less than maintenance.
Eat enough
Protein
Protein
will help you build lean muscle as well as burn body fat. Protein has the
highest thermogenic effect on the body (the thermic effect of food is the
amount of energy required to digest and process the food you eat).
Eat Carbs
after Workouts
When you
eat carbs after workout, they have the smallest chance of turning into body
fat.
Try to
eat moderate amounts of carbs and 1 or 2 cups of vegetables with each meal.
This will ensure that your body gets the vitamins, minerals, antioxidants, and
fiber it needs to function at its peak and remain healthy.
Eat
Healthy Fats
You need
to include healthy fats in your diet, primarily from polyunsaturated and
monounsaturated fats such as raw nuts, nut butters, fish oils, and olive oils
into your diet.
Fat from
these sources will keep your insulin levels stable, which is very important if
your goal is to lose belly fat and reveal six pack abs.
Combining
lean protein with the correct types and amounts of green leafy vegetables, good
carbs, and fats you will begin to super charge your metabolism and turn your
body into fat burning machine.
Cut out processed
Foods
Foods
that have been through some sort of preservation have lost their nutrients and
are really just empty, unhealthy calories. Processed foods are full of
unhealthy fats, a ton of sugar or sugar substitute and synthetic vitamins and
minerals. These ingredients include artificial sweeteners, artificial colors,
hydrogenated oils, and high fructose corn syrup. Non food ingredients, which
are considered toxins, may end up languishing in your system, often stored with
fat.
Anything
that's packaged is a processed good. Look for the super foods like nutrient
dense, low calorie fruits and vegetables. These give the most vitamins and minerals
to energize your body.
Drink
Water
Water is
flushing out your kidneys and entire digestive system, hydrating your body, and
brain, thereby allowing your metabolism to function more effectively, and just
making for a nicer skin tone and appearance, drinking more water causes you to
release more water through excretion, thereby dropping "water
retention".
Lift
Weights
The more
muscle you have, the more fat you can burn effectively. It makes perfect sense
to get stronger by lifting weights. Lifting weights, while being in a slight
caloric deficit is the best combo for fat loss. Lifting
heavy weights not only burns more calories during your workout but may also
increase your metabolism.
Use
Cardio Workouts
Mix of High
Intensity Interval Training and Steady State Sessions, two to four times per
week, depending on how much excess weight you have to lose. Whenever possible,
do the aerobic workouts in the morning on an empty stomach to burn more fat.
Separate these workouts as much as you can from weight training sessions. So,
if you plan to lift on the same day, do cardio in the morning and lift that
evening.
Train
your ABS
To sculpt
a six pack you need to develop the core muscles that are responsible for the
shape of the abs.
Compound
exercises like squat and deadlift necessitate more recovery than isolation movements
like the biceps curl or side raise.
Abs can
take more of a damage than the larger muscle groups. Therefore it's necessary
to put more work in your abs workout than usual.
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