While it seems everybody is trying to learn how to get a six pack in 3 minutes or less, the fact is you can indeed generate great physical results in a short amount of time if you know what you are doing. Today's post will teach you how to lose weight and develop those all important abdominal muscles in as little as a few weeks.
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. Calorie deficit.
2. Sort out your percentage of macronutrients.
3. Use food as a reward.
4. Plenty of water.
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 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!
One of the most overlooked aspects of a good eating plan is water intake. If you do not drink enough water you do not get the multiple benefits it provides. You should be aiming for around 8 glasses per day, more if you are regularly exercising. []
The fifth rule is one which needs a little bit more explaining. How many people do you know who go to the gym but never seem to get any results? Too many! Usually, those people jog on a treadmill aimlessly for an hour or cycle an exercise bike while watching tv. If you want to get great results in a short space of time you need to up the intensity level of your workouts.
You don't even need a gym in most cases. Here's a quick example:
* Knee Lift.
* Sit-Ups.
* Twisting Crunches.
Perform all three moves for 45 seconds without rest, then take a one minute break and begin round two. If you can do three rounds here that's only a 7:30 total time yet the intensity of the workout will provide you with excellent results.
So, before you stress about how to lose weight or spend money on products which claim to yield miracle results, take some time to apply the strategies you have picked up today. Sure, it might not be able to show you how to get a six pack in 3 minutes but then again, you want something which actually works, don't you?
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. Calorie deficit.
2. Sort out your percentage of macronutrients.
3. Use food as a reward.
4. Plenty of water.
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 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!
One of the most overlooked aspects of a good eating plan is water intake. If you do not drink enough water you do not get the multiple benefits it provides. You should be aiming for around 8 glasses per day, more if you are regularly exercising. []
The fifth rule is one which needs a little bit more explaining. How many people do you know who go to the gym but never seem to get any results? Too many! Usually, those people jog on a treadmill aimlessly for an hour or cycle an exercise bike while watching tv. If you want to get great results in a short space of time you need to up the intensity level of your workouts.
You don't even need a gym in most cases. Here's a quick example:
* Knee Lift.
* Sit-Ups.
* Twisting Crunches.
Perform all three moves for 45 seconds without rest, then take a one minute break and begin round two. If you can do three rounds here that's only a 7:30 total time yet the intensity of the workout will provide you with excellent results.
So, before you stress about how to lose weight or spend money on products which claim to yield miracle results, take some time to apply the strategies you have picked up today. Sure, it might not be able to show you how to get a six pack in 3 minutes but then again, you want something which actually works, don't you?
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 anywhere else. Learn how to lose weight quickly with the UK's most followed instructor.
