6 Basic tips for getting a six-pack Abs
If no abdominal marks, do not think it’s because there is a magical exercise or secret supplement that you do not know. It is simply an attitude problem. Losing belly is a tedious process. It requires time, effort and, most importantly, dedication. If you deviate from the intended plan even a few times a week (as most people do), you probably never get to see your abs.
The solution : six simple habits that will help you get rid forever of that extra fat. You must consider the daily goals designed so you will not swerve your way to an imposing physique. Taken separately by perhaps do not seem very surprising, but together they become a powerful tool.
The effectiveness of these councils is even supported by science. Researchers at the University of Iowa (USA) concluded that it is more likely to respect a weight loss diet if you focus on concrete action rather than thinking about the overall result.
Therefore, do not get obsessed with having well-marked abs. Just follow this daily list of strategies on nutrition, exercise and lifestyle and when you least expect you’ll look in the mirror and greet your six-pack.
Rise and drinking water
Imagine what would not drink for the entire working day: no coffee, no water or soda. When you get home you’d be drier than a cactus. So you must begin to re hydrate immediately after sleep eight hours. Starting today, drink at least a pint of water nothing out of bed. German scientists have recently discovered that this practice increases metabolism by 24% over the next 90 minutes, what’s more, an earlier study found that muscle cells grow faster if they are well hydrated. A general rule: drink at least 3.5 liters of water throughout the day. In this way we will stimulate the lymphatic system, thus promoting the circulation of liquids without fear keep them in the abdomen.
Eat breakfast every day
In a study at the University of Massachusetts (USA) stated that men who skip breakfast have a 4.5 times greater chance of being “pot-bellie” that those who respect this meal. So try to eat right out of bed. British researchers have found that breakfast size is inversely related to waist circumference. It is you say, the more you eat in the morning, you have less belly. Yes, stay within reason, no fried eggs with bacon; do not exceed 500 calories.
While you eat, review your goals …
Not lose sight of your main goals. Scientists at the University of Iowa (USA) ensure that people who frequently go over the goals of your diet and fitness are more likely to achieve their goals than those who do not make them.
… and then prepare food for work
Prepare the contents of the lunchbox that you bring to work should be part of your daily ritual like the shower. We propose the following menu:
- An apple (to eat mid-morning).
- A protein shake and nuts (to accompany the apple)
- A ration of 500-600 calories, eat at noon in which you must always include some protein, vegetables and some rice or pasta.
- A protein shake (for snacks).
If you do so, your body will be well nourished and you will feel satisfied throughout the day without eating more than necessary. In addition, you are taking the nutrients you need for your workout, no matter what time you exercise. And what is equally important: it is much less likely that you see yourself tempted by snacks. In fact, I have a very simple rule: Do not eat anything that does not lead in the cooler.
Exercise as it should
We all have abs, but we can not always see them because they are hidden by a layer of fat. This means you do not have to do endless series of crunches to get a six-pack. Most of the time you spend in the gym must dedicate it to burn fat. According to a study from the University of Southern Maine (USA), with half an hour of weights the same calories as running for the same time at a high pace (and get the added benefit of gaining muscle) they are burned. Moreover, unlike aerobic exercise has been shown to work with weights can accelerate the metabolism up to 39 hours after the last repetition. Similar results were obtained with the intervals, ie, making brief sprints maximum intensity sandwiched between rest periods.
For best results, do a full body routine three times a week, resting at least a day between sessions. And also do interval training session days you do not do weights.
To bring out your six-pack you have to sleep. The reason is that lack of sleep can affect hormones that regulate fat burning. Scientists at the University of Chicago (USA) have recently discovered that three nights sleeping little can alter muscle cells and render them resistant to insulin. Over time, this situation makes you accumulate fat around the waist. To sleep better, review your goals again 15 minutes before bedtime. And while you do, put in writing your training plans for the next day along with any other personal matter you have pending. This will help you not stay awake in bed worrying about what you have to do the next day, which can affect the quality of your sleep.