Very few people are aware that underneath even any fattest, flabbiest belly exists a six-pack. Are not you surprised to know this fact? But believe me, it’s absolutely true.
Now a second surprise for you! Do you actually need a six-pack to be fit and healthy? The answer is no, you don’t. Most of us admire six-pack and dream of having it. But here is a secret! Even if you don’t reach that triumphant level, you can still have robust, firm midsection. What is essential that you should not have a “spare tire” around your mid section, which is not only ugly looking but is unhealthy as well.
Now good news! For those who want to have six-pack, whether they are men or women, they can achieve it if they are determined. Only what you need is determination and know the right way to go about it.
Getting six pack depends on many things. It is not enough to do exercises, cardio or follow some weight loss suggestions. It is more complicated.
At the outset, let me share this fact with you. You don’t need to do endless crunches and “go for the burn ab” exercises. One doesn’t get them that way. Although many of the experienced trainers still believe this misconstrued notion that “spot reducing” works. Actually, it doesn’t work that way.
Here Are Few Facts About Getting Rid Of Fat Anywhere On Your Body
1. Fat is distributed all over your body. Some of the areas may store more fat than the others. This mostly depends on an individual’s own genetics, which determines which part of the body is more likely to store higher amount of fat.
2. The part of your body, which accumulates the fat first is the last place that loses the fat. But if you make right efforts this part will also lose fat eventually.
3. Doing umpteenth number of abs exercises such as crunches can no doubt build muscle endurance. However to shed body fat anywhere needs taking in lesser calories required for your current energy and maintenance needs.
4. Don’t mistake that by performing exercises to strengthen underlying areessential abdominal muscles such as sets of crunch and sit-up type movements zillion of times would burn fat cells around your belly. The burn you feel after doing such exercises is lactic acid buildup that has nothing to do with shedding fat. So, don’t give any special significance to them. In fact the isolation movements do not help much.
According to the Men’s Health magazine: “In case your abs are covered with fat, slash 250 to 500 calories a day from your diet (or 10 to 20 percent of the calories it takes to maintain your current weight). Concentrate on doing away with refined carbohydrates, such as white bread and pasta. Working your abs more often doesn’t help. It requires 250,000 crunches to melt 1 pound of fat — that’s about 100 crunches a day for 7 years.”
Here Is An Effective Strategy To Get Six Packs Even After 50 0r 60
(i) Include in your workout routine some compound muscle-building exercises that make you pant a little bit. Examples are squats, push-up, bench-presses, lunges, etc. The itty-bitty crunches alone won’t do much.
(ii) However do incorporate some specific abs work. Make sure not to go extremes.
(iii) Perform regular cardiovascular exercises. Short but intense intervals generally give better results than slow long distance. Alternatively, combine your cardio and weight training for high intensity circuit sessions.
(iv) Steer clear of eating sugary foods and refined carbohydrates.
(v) Eat more often but smaller portions. Consider having 3 small meals and 2 or 3 nutritious snacks (Read here for Good Snacking Habits To Lose Weight) every day. However don’t go to extremes. If you cut back too much calories that can push you into starvation mode. As in that case our body respond naturally in adjusting and adapting by slowing up our metabolism. And that is not the right way to melt your fat.
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(vi) Make sure to balance macronutrients (protein, carbohydrates and fat). Many studies have found that a very large majority of overweight people eat too much of carbohydrates, and particularly the wrong types. Read here what are the good carbs to eat.
Note: The diets that basically exclude all carbs, or for that matter any one of the three macronutrients, are not workable and can be extremely unhealthy.
(vii) Get a full night good sleep every night.
(viii) If you are obese try drinking a glass of water before a meal as it can help preventing overeating.