How to loss belly fat ??
6 Ways To Get Ripped 6 Pack Abs
1: Eat Enough Protein
Protein will help you build lean muscle as well as
burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean
protein has the highest thermogenic effect on the body.
That makes it the most valuable macronutrient of
all, because your body burns a ton of calories breaking it down.
This is one of the main reasons why professional
athletes and competitive bodybuilders eat a diet that is high in lean protein
and also has some of the best physiques on the planet! This goes for women
also, not just men.
As we are all humans with basically the same DNA
and tissues, we all need protein in order to survive and also to burn body fat!
2: Focus On Your Diet
In order to burn fat and reveal your washboard,
six-pack abs, it is important to eat a balanced diet that is made up of
protein, healthy fats, and some carbohydrates.
Protein helps form the building blocks of muscle
and is probably the most essential macronutrient of them all, mainly because
your body burns a ton of calories digesting protein.
Calculating the right amount of carbohydrates to
eat can be tricky, but a good strategy to use is to eat most of your carbs
post-workout.
When you intake carbs post-workout your body
quickly absorbs the carbs directly into the muscle tissue, promoting growth.
Post-workout carbs also help your muscles recover faster, which will give you
better results faster.
Many people believe that eating fat will make you
fat, but in reality, healthy polyunsaturated and monounsaturated fats such as
fish oils, nuts and olive oil will actually help you burn more fat than a
low-fat diet will.
Dietary fat in your diet will kelp keep insulin
levels stable, which will help prevent you from gaining additional body fat.
The last diet tip is to include plenty of fiber and
raw vegetables with each meal. Vegetables are jam-packed with tons of fiber,
antioxidants, vitamins, and minerals which are all essential for building a
lean body and ripped six-pack abs.
3: Eat Post-Workout Carbs
Most people have been falsely led to believe that
carbohydrates are bad and that they will make you fat. This is definitely a
myth that needs to be busted!
Of course, eating too much of anything will make
you gain weight, but natural grain or starchy carbs such as sweet potatoes,
brown rice, and oatmeal are actually quite beneficial in your six-pack quest,
especially when consumed post-workout. When you eat carbs post-workout, they
have the smallest chance of turning into body fat.
Try to eat moderate amounts of carbs and 1-2 cups
of vegetables with each meal. This will ensure that your body gets the
vitamins, minerals, antioxidants, and fiber it needs to function at its peak
and remain healthy.
4: Eat Healthy Fats
Make sure you include healthy fats primarily from
polyunsaturated and monounsaturated fats such as raw nuts, nut butter, fish
oils, and olive oils into your diet.
Dietary fat from these sources will keep your
insulin levels stable, which is very important if your goal is to lose belly
fat and reveal six-pack abs. I am not saying to go out there and eat an entire
bag of Planters Cashews.
I am simply saying that you do not need to be
afraid to include healthy fats in your diet. With all of the so-called
"low-fat diet" gurus out there and the huge amount of negative press
about fats, it is easy to mistakenly believe that eliminating fats from your
diet is good. But it is actually a dietary disaster, especially if you want a
head-turning physique.
By combining lean protein with the correct types
and amounts of green leafy vegetables, good carbs, and fats you will begin to
supercharge your metabolism and turn your body into a 24-7 fat-burning machine.
The best part about that is that you will be able
to do it without a miracle supplement, ab gadget, and without doing hundreds of
crunches.
5: Use Smarter Cardio Methods
I'm sure you've probably heard that the best way to
burn fat is to do long duration cardio at a slow to medium pace. This fat loss
method is decent, but there is a much better way. I suggest doing interval
workouts combined with abdominal exercises.
During the active recovery period of your interval
workout, perform an ab exercise. For example, if you are doing interval sprints
on a stationary bike or treadmill, run for 30 seconds at your maximum speed.
Hop off of the machine and immediately perform a
set of 20 exercise ball crunches. Get back on the machine and crank it back up
again. Repeat 5-8 times.
You can throw in a variety of different ab
exercises during this interval session such as reverse crunches, planks, etc.
Rule 6: Stop Doing Thousands Of Crunches
Compound, multi-joint, total body movements will
promote more total fat loss and promote a much bigger muscle-building response
than crunches and sit-ups ever will.
Working as a fitness model, I generally work abs
for about 20 minutes two or three times per week. There is just no reason to
work abs any more than this! Here is a list of great compound exercises that
you should have in your workout program:
Barbell Squat
Dumbbell Lunges
Barbell Deadlift
Seated Barbell Military Press
Dips - Chest Version
Close-Grip Barbell Bench Press
Pullups
Barbell Bench Press - Medium Grip
Pushups
Personally, I think that it is completely pointless
to waste an hour of your time doing hundreds of useless crunches and sit-ups
when that an hour could be spent doing exercises that are more productive for
fat loss.
Check out these 6 nutrition and training tips to
find out how you can succeed at your quest for six-pack abs!
There's no secret to developing your six-pack
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