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.
Naturally, the rate of progress you should expect depends on your starting point. Common sense should tell you that if you have a lot of weight to shed then you should not put yourself down if you aren't in Sylvester Stallone shape in just a week or two. []
Before you do anything at all, though, you will need to accept the fact that a lean midsection isn't solely achieved in the gym. For many, the gym becomes the fun part of the process after a while. The real key to success lies within your daily diet. Ready to begin?
1. Lower your daily calorie intake.
2. Get your protein, carbohydrate and fat intake in check.
3. Learn how keeping your junk foods in your diet can actually help you.
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.
In order to really make the most of that new calorific deficit, however, we should ensure that not only are you getting fewer calories but they are also coming from superior sources than they used to. This means getting your intake of fat, protein and carbohydrates worked out correctly. Simply aim for 40% of your calorie target from protein, 40% from carbohydrates and 20% from fats. The '4-4-2' system is time tested and simple to follow.
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!
If you are trying to get slimmer one of the best things you can do is to increase your water intake. You may have heard the myths that you'll end up retaining water around your stomach but, contrary to popular belief, people who drink enough water do not suffer from water retention at all. In fact, science shows that it primarily affects those who don't get enough. Shoot for 8 glasses on an average day, more if you are 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.
Here is a quick session to attempt right now:
* Leg Raises.
* Torso Twists.
* Max Plank.
To use a HIIT approach with this type of circuit simply perform each move for 45 seconds and keep rest periods down to the bare minimum. Once you have got through one round of each move grab a minute's rest and then go round once more. Three rounds would take less than 10 minutes, but the results to be had from high intensity training are superb.
If your trying to figure out how to lose weight in the quickest possible time, a good start would be applying the five basic principles shown in today's post. While you may not be able to learn how to get a six pack in 3 minutes or less, you won't be far behind!
Naturally, the rate of progress you should expect depends on your starting point. Common sense should tell you that if you have a lot of weight to shed then you should not put yourself down if you aren't in Sylvester Stallone shape in just a week or two. []
Before you do anything at all, though, you will need to accept the fact that a lean midsection isn't solely achieved in the gym. For many, the gym becomes the fun part of the process after a while. The real key to success lies within your daily diet. Ready to begin?
1. Lower your daily calorie intake.
2. Get your protein, carbohydrate and fat intake in check.
3. Learn how keeping your junk foods in your diet can actually help you.
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.
In order to really make the most of that new calorific deficit, however, we should ensure that not only are you getting fewer calories but they are also coming from superior sources than they used to. This means getting your intake of fat, protein and carbohydrates worked out correctly. Simply aim for 40% of your calorie target from protein, 40% from carbohydrates and 20% from fats. The '4-4-2' system is time tested and simple to follow.
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!
If you are trying to get slimmer one of the best things you can do is to increase your water intake. You may have heard the myths that you'll end up retaining water around your stomach but, contrary to popular belief, people who drink enough water do not suffer from water retention at all. In fact, science shows that it primarily affects those who don't get enough. Shoot for 8 glasses on an average day, more if you are 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.
Here is a quick session to attempt right now:
* Leg Raises.
* Torso Twists.
* Max Plank.
To use a HIIT approach with this type of circuit simply perform each move for 45 seconds and keep rest periods down to the bare minimum. Once you have got through one round of each move grab a minute's rest and then go round once more. Three rounds would take less than 10 minutes, but the results to be had from high intensity training are superb.
If your trying to figure out how to lose weight in the quickest possible time, a good start would be applying the five basic principles shown in today's post. While you may not be able to learn how to get a six pack in 3 minutes or less, you won't be far behind!
About the Author:
More Info: Russ Howe PTI will show you how to get a six pack in 3 minutes with effective high intensity routines you can do at work or in the gym. Learn how to lose weight quickly with the UK's most followed instructor.
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