HOW CAN I GET A SIX-PACK?
I'm often asked that question. While I wish I could give each and every person that asks that question a quick and easy approach to obtaining the washboard abs they so desire, the reality is not quite that simple. It requires discipline and hard work (yes, that dreaded four lettered word) on our part.
First, we have to realize that there is no such thing as spot reduction. Doing 500+ crunches a day will NOT do it! Ab exercises should be viewed as supplementary exercises. If you really want to get rid of belly fat, you’re going to have to kick it up a notch. High intensity exercises help boost your metabolism and burn fat throughout the day. Intense strength training helps build lean muscle. The more lean muscle you have the higher your metabolism and the more calories you burn daily.
While steady state cardio does provide health benefits, it won't accelerate fat loss. Instead, give high intensity interval training (HIIT) a try. The idea is to push your body to the limit for a short period of time and then recover - say 2 minutes of intense cardio followed by 2 minutes of recovery. As you get used to this system, you can increase the intensity by either increasing the time and/or effort during the intense portion or you can reduce the recovery time. Circuit training is also very effective in increasing the intensity of your workout.
As far as nutrition is concerned, stay away from processed foods as much as possible. Avoid foods with High Fructose Corn Syrup (HFCS) as well as those with hydrogenated and/or partially hydrogenated oils (trans-fat) in them. Steer clear of foods with high amounts sugar in them. These are all gut producers – not gut eliminators.
It's best to cook yourself as much as possible. Focus your shopping efforts around the perimeter of the supermarket versus the aisles. You'll be picking up more produce and lean meats and staying away from a lot of processed foods.
As an additional tip, make protein your friend. Protein feeds muscle and lean muscle is essential in the battle of the bulge. Not that you want to look like some swollen freak, but lean muscle looks good on both women and men and it eats away at your fat storage tanks.
For emphasis, you have to get rid of the fat around your belly in order for that six pack or even a lean, toned midsection to appear. This is best achieved by partaking in fat burning workouts like circuit training, interval training and strength training done at high intensities combined with a good diet. Modify your diet by eliminating any simple sugars and processed foods to maximize insulin sensitivity. Now you have the recipe for a nice, lean mid-section that is indeed beach worthy!
Fat Loss Tips
- Fat has twice as many calories as protein and carbs. So if you're going to cut something from your diet, reduce your intake of "unhealthy" fats.
- Limit your intake of processed foods. Instead, consume more carbs in the form of whole grains, veggies, fruits, beans and nuts.
- Eat smaller and more frequent meals to keep your metabolism humming and to reduce the urge of over-eating at any given time.
- Increase your protein consumption to build lean muscle that will boost your metabolism.
- Trade fatty protein for lean (examples: egg white, chicken, turkey, lean red meat).
- Spread your protein consumption throughout the day to allow for more efficient absorption and help maintain high energy levels.
- Control portion sizes by emphasizing low-energy density foods(refers to calories per gram) such as fruits and veggies.
- Don’t be an extremist. Eat mixed meals that are balanced. Carbs, healthy fats and protein are all essential.
- Reduce your liquid calories (sodas, fruit juices).
- Drink plenty of water - minimum of eight glasses (8 oz.) per day.
- Eat more fiber. It keeps you feeling fuller longer and water-soluble fiber (found in oatmeal, apples and beans) absorbs fat from your digestive tract, moving it through your system quickly enough to diminish your body's ability to digest fat.
- Consume starchy carbs (bread, rice, oatmeal, potatoes) earlier in the day and water-rich carbs (tomatoes, cucumbers, broccoli, lettuce) later in the day.
- Both exercise and proper nutrition are necessary for successful weight loss.
- Reduce/eliminate the amount of fast food you eat.
- Eat slower to avoid outracing your body's fullness signals.
- Eat plenty of fish (salmon, halibut, shellfish). They contain healthy fats and have been linked to fat loss.
- Avoid hydrogenated and partially hydrogenated oils (trans fat - the worst kind). READ FOOD LABELS CAREFULLY!
- When grocery shopping, focus your attention around the outer portion of the store where fruits, vegetables and fatty fish are found and avoid, as much as possible, the center aisles where processed foods are abundant.
- Avoid the "fat-free" and "carb-free" trap. Such foods are highly engineered (contains a lot of chemicals) and often have as much fat due to fat and carb replacements - very unnatural.
- Avoid foods containing "High Fructose Corn Syrup", which is an ingredient that has been linked to weigh gain.
