How To Tone Your Midsection And Drop Unwanted Weight
By Howe Russ
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.
Naturally, the rate of progress you should expect depends on your starting point. Common sense should tell you that if you have a lot of weight to shed then you should not put yourself down if you aren't in Sylvester Stallone shape in just a week or two. []
Before you do anything at all, though, you will need to accept the fact that a lean midsection isn't solely achieved in the gym. For many, the gym becomes the fun part of the process after a while. The real key to success lies within your daily diet. Ready to begin?
1. Calorie deficit.
2. Sort out your percentage of macronutrients.
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. Use HIIT to elevate fat burning.
So the first thing to do is get you working to a lower total calorie count than you might be right now. In order to do that you need to know how much you eat at the moment. Most people don't know a calorific figure, so the easiest way around this is to simply write down your diet over the next 3-4 days. By eating less you will lose weight, particularly when you combine this with rule number 2.
To work out the correct amount of macronutrients you can use the 4-4-2 system. This means 40% of your calories should come from protein, 40% should come from carbohydrates and 20% should come from fats. In order to do this you'll need to establish your new calorie target first, of course.
The third rule is where your temptation kicks in. Sadly, most people are not fully prepared for how tempted they are going to be by their favorite junk foods. Most opt for a cold turkey approach and this seldom leads to success. Instead, use your favorite junk foods as a reward system for sticking to your plan. After a week, treat yourself with a day off. While you will surely intake some bad calories, it will help you to stick to your new lifestyle long-term.
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.
* Crunches.
* 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.
Naturally, the rate of progress you should expect depends on your starting point. Common sense should tell you that if you have a lot of weight to shed then you should not put yourself down if you aren't in Sylvester Stallone shape in just a week or two. []
Before you do anything at all, though, you will need to accept the fact that a lean midsection isn't solely achieved in the gym. For many, the gym becomes the fun part of the process after a while. The real key to success lies within your daily diet. Ready to begin?
1. Calorie deficit.
2. Sort out your percentage of macronutrients.
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. Use HIIT to elevate fat burning.
So the first thing to do is get you working to a lower total calorie count than you might be right now. In order to do that you need to know how much you eat at the moment. Most people don't know a calorific figure, so the easiest way around this is to simply write down your diet over the next 3-4 days. By eating less you will lose weight, particularly when you combine this with rule number 2.
To work out the correct amount of macronutrients you can use the 4-4-2 system. This means 40% of your calories should come from protein, 40% should come from carbohydrates and 20% should come from fats. In order to do this you'll need to establish your new calorie target first, of course.
The third rule is where your temptation kicks in. Sadly, most people are not fully prepared for how tempted they are going to be by their favorite junk foods. Most opt for a cold turkey approach and this seldom leads to success. Instead, use your favorite junk foods as a reward system for sticking to your plan. After a week, treat yourself with a day off. While you will surely intake some bad calories, it will help you to stick to your new lifestyle long-term.
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.
* Crunches.
* 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 effective high intensity workouts you can do at home or in the gym. Learn how to lose weight quickly with the UK's most followed trainer.