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. []
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. Lower your daily calorie intake.
2. Get your macronutrients in check.
3. Don't cut your favorite junk foods from your diet.
4. Don't forget to drink enough water each day.
5. High intensity exercise.
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.
Next we look at how much water you drink. Or should we say, how much water you don't drink? Most people get nowhere near enough. Tea, coffee and juice doesn't count. Aim for 6-8 glasses per day. []
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.
* Twisting Crunches.
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.
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. Lower your daily calorie intake.
2. Get your macronutrients in check.
3. Don't cut your favorite junk foods from your diet.
4. Don't forget to drink enough water each day.
5. High intensity exercise.
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.
Next we look at how much water you drink. Or should we say, how much water you don't drink? Most people get nowhere near enough. Tea, coffee and juice doesn't count. Aim for 6-8 glasses per day. []
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.
* Twisting Crunches.
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:
About the author: Russ Howe PTI will show you how to get a six pack in 3 minutes with effective high intensity routines you can do at work or in the gym. Learn how to lose weight quickly with the UK's most followed instructor.
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