If somebody offered to teach you how to get a six pack in 3 minutes you'd probably assume that it was too good to be true, right? But for some reason more and more people are searching for such things in the hope of finding instant fitness fixes. However, if you are serious about learning how to lose weight then the good news is it won't take long to achieve your goal, providing you are willing to learn a little.
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. []
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. Lower your daily calorie intake.
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.
The biggest mistake a lot of individuals make when they are trying to shed unwanted pounds is to stop eating all of their favorite foods. Use your favorite 'cheat foods' as a rewards scheme. If you don't take any days off and you stop eating everything you enjoy, you'll probably come off the rails after just a couple of weeks and all your hard efforts in the gym will be worthless. Don't be afraid to have a day off and take in some unhealthy foods, it it helps you stick to your diet long-term then it's a great thing!
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.
Try the sample session below:
* Full Leg Raises.
* Torso Twists.
* Max 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. []
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. Lower your daily calorie intake.
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.
The biggest mistake a lot of individuals make when they are trying to shed unwanted pounds is to stop eating all of their favorite foods. Use your favorite 'cheat foods' as a rewards scheme. If you don't take any days off and you stop eating everything you enjoy, you'll probably come off the rails after just a couple of weeks and all your hard efforts in the gym will be worthless. Don't be afraid to have a day off and take in some unhealthy foods, it it helps you stick to your diet long-term then it's a great thing!
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.
Try the sample session below:
* Full Leg Raises.
* Torso Twists.
* Max 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:
More Info: Russ Howe PTI will show you how to get a six pack in 3 minutes with functional HIIT routines you can do at work or anywhere else. Learn how to lose weight quickly with the UK's most in-demand instructor.
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