How Many Ounces Of Milk Does 4 Month Old Drink The Definitive Guide to Six Pack Abs

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The Definitive Guide to Six Pack Abs

You don’t need to do hundreds of crunches a day to get six pack abs. You don’t need to spend hundreds of dollars in the latest ab gym to see results in a few days. And you definitely don’t have to take any supplements or diet pills to get lean for the new decade.

All you need is the right diet and exercise. So get six pack abs you should start with your diet. Follow these tips for great success.

1) Eat natural food. Foods like lean meats, nuts, fruits, and vegetables are all excellent choices. With every meal you should have at least one serving of fruit or vegetables. Fruits and vegetables are the only source of carbohydrates you need since starchy carbohydrates turn into fat if they are not burned immediately. These also give you plenty of energy so you won’t feel like you’re on the Atkins diet.

You should also have a great source of protein with each meal to really help build muscle around your midsection. Some great choices are whole cottage cheese, deli turkey, eggs, salmon, milk, and bacon.

You should also include a source of healthy fat at every meal. Some great choices include peanut butter, extra virgin olive oil, nuts, baked beans, and salmon.

2) You may have starchy carbs after you work out. something like a bowl of oatmeal is fine since your muscles need proper recovery so having a good amount of protein and carbs is a great pick-me-up. Eat fruits or vegetables with every meal to get carbs without stored fat. They are not loaded with calories like bread, rice, and cereals.

3) Eat 5-6 small meals a day. Also try to space them out so you eat about every 3 hours. You don’t have to be specific but it helps to remember when you last ate. Find out how many calories you need to maintain your body weight and subtract that by 500.

Then divide it into 5-6 even meals that include healthy foods like…

  • Natural peanut butter
  • Salmon
  • Egg
  • Canadian Bacon
  • Spinach
  • Carrot
  • apple
  • Oatmeal
  • Turkey
  • Chicken
  • Flax seeds
  • Cottage cheese
  • Letters
  • Orange
  • Blueberry
  • Lean beef
  • Tomato
  • Yogurt
  • Almonds
  • Extra Virgin Olive Oil

3) Wash your bowels. Drink water to help your body digest food and burn more fat. Drink at least 8 glasses a day to stay hydrated. Some other great choices are green tea, diet soda, and water with some lemon. Avoid soda and juice at all costs. Don’t believe the food labels, they have added sugar and fructose corn syrup that packs on the calories.

4) There is junk food sometimes. Believe it or not eating pure junk food like pizza, donuts, and ice cream can promote fat loss. Think of it as keeping your metabolism on its toes. but only have 3 small junk foods a week. Spread them out and save them for when you plan to eat at a restaurant because it’s very difficult to eat healthy at one.

5) Use compound exercises. Exercises that directly target the abs should be an afterthought to every workout. Instead focus on doing 4-6 compound exercises and 1 or 2 ab exercises at the end to really hit them hard.

Some great compound exercises include squats, lunges, rows, pull ups, deadlifts, and presses. These work several muscle groups including your abs. This is the secret to getting a fuller six pack abs. You need to lose belly fat to be able to see your abs so using compound movements is the way to go since they burn a lot of calories and build muscle.

Then you can finish your workout off with a great ab exercise like reverse crunches or hanging leg raises. After each workout you should feel very tired but that means you are working hard which is good.

6) Do 3 workouts a week. Every workout should be a full body workout. Consists of the above exercises. Do not work more because your body needs a lot of time for recovery. Even your abs do. Speaking of recovery make sure you get 8 hours of sleep every night.

7) Do light cardio to increase fat loss. Unless you are in really good shape which I assume you are not since you are reading this article, you should do light cardio. Something like going for a 2 half hour walk on your off day is very good for your body. Be active while getting good recovery time.

8) Keep your workouts fun and challenging. You don’t have to do the same exercises. There are a ton of variations you can do in order to spice things up and actually want to workout.

Something like doing shoulder presses one workout out and then bench press the next one is a great way to keep your body guessing.

So that does it. Depending on how dedicated you are to following these tips you should notice results very quickly. It is not easy, if it were you would see many more people walking with their shirts off and there is no shame.

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