6 Habits to Chisel a Solid 6-Pack
If you can not see your abs, it does not assume that because you're missing out on a magical abdominal exercise or secret supplement. Blame your mindset.
You see, losing belly flab is a boring process. Time, hard work is required, and most importantly, dedication. Take appropriate steps every day, and you ultimately carve out your six pack.
But if you deviate from your plan even a few times a week, which most men-you probably never see your abs.
Related: Transform your body with the training of anarchy. A man lost 18 pounds of fat in just 6 weeks!
The solution: six simple habits, which I teach my clients to help them strip away their lard for good. Think of these habits as daily goals designed to keep you on the fast track to a fit physique future. Individually they are not entirely surprising, but together they become a powerful tool.
The effectiveness of this tool is even supported by science.
At the University of Iowa, researchers determined that people are more likely to stick with their fat loss plans when they concentrate on specific actions instead of the desired result. So rather than focusing on abs that show, follow my daily list of nutrition, exercise and lifestyle strategies for achieving that rippled abdomen.
The result: automatic abs.
Wake Water
Imagine not drinking all day at work, no coffee, no water, no diet soda. At the end of an 8-hour shift, you would be very dry. Which is precisely why you should start rehydrating immediately after a full night's sleep.
From now on, drink at least 16 ounces of cold H2O as soon as you get up in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A lesser amount of water had no effect.)
Moreover, a previous study determined that muscle cells grow faster when they are well hydrated. A general rule: engulf at least a gallon of water in the course of a day.
Related: Top 25 Abdominal Exercises Ever
Breakfast daily
A study by the University of Massachusetts showed that men their morning meal are 4 1/2 skip times more likely to have bulging bellies than those who do not. So within an hour of waking, they have a meal or protein shake with at least 250 calories.
British researchers found that breakfast size was inversely related to waist size. That is, the larger the morning meal, the leaner the midsection.
But keep the size of the food within reason: A 1,480-calorie smoked sausage scramble at Denny's really two breakfasts, to crown their intake by 500 calories. For a quick way to feed the first time, I like this recipe: Prepare a package of instant oatmeal and mix in a tablespoon of whey protein powder and half a cup of blueberries.
(Check out these 5 Breakfast You can do Sunday, but eat all week.)
As you eat, review your goals. . .
It is important to remain aware of their mission. University of Iowa scientists found that people who monitor their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.
. . . And then pack your lunch
My personal Igloo cooler just celebrated its 19th anniversary.
I started out with me every day in college. Of course, often is a six pack of beer, until I decided to compete in the Purdue bodybuilding championship. (The second, by the way). Once I knew I would have to wear a banana hammock in public (best motivator in the world), which began to take the contents of my refrigerator seriously.
And so it should. In fact, this habit should be as much a part of their morning ritual as showering. Here's what I recommend packing into your cooler.
• An apple (to eat as a snack in the morning)
• Two slices of cheese (to eat the apple)
• A portion of 500-600 calories of leftovers (for your lunch)
• A premixed protein shake or a pint of milk (for tea)
By using this approach, you can keep your body well fed and satisfied throughout the day without overeating. It also provides your body with the nutrients it needs for training, regardless of the time of exercise.
Just as important, you'll be much less likely to be tempted by the office candy bowl. In fact, my personal rule is simple: I do not eat anything that is not in the refrigerator.
Exercise the right way
Everyone has abs, even if people can not always see them because they are hidden under a layer of fat. That means you do not have to do endless crunches to carve out a six pack. Instead, you should spend most of your time in the gym burning fat.
Related: 5 guys who wake up at 4 am to work Tell you how they do it
The most effective strategy is a focus on weight lifting and interval training high intensity one to two.
According to a recent study by the University of Southern Maine, half an hour of pumping iron as many calories as running at a pace of 6 minutes per mile for the same duration burned. (And it has the added benefit of helping to build muscle.)
What's more, unlike aerobic exercise, lifting has been shown to increase metabolism for up to 39 hours after the last repetition. Similar results were observed during the intervals that are short, all out sprints interspersed with periods of rest.
For best results, do a workout weightlifting whole body three days a week, resting at least a day between sessions. Then do a training session at intervals on the days in between. To make it easier for you, I created the ultimate plan of burning fat.
Skip the Late Shows
You need sleep to unveil your six pack. This is due to lack of close our eyes can disrupt the hormones that control your ability to burn fat.
For example, the University of Chicago scientists recently found that only 3 nights of poor sleep may cause your muscle cells become resistant to the hormone insulin. Over time, this leads to the accumulation of fat around your belly.
To achieve a better night's sleep, review your goals again 15 minutes before bedtime. And while you're at it, write your plans work schedule the next day, as well as personal tasks you need to perform. (Here are 5 more ways to sleep better each night.)
This can help keep awake worrying about tomorrow ("I have to remember to e-mail Johnson"), which can cut into quality snooze time.
