2 Steps To Six Pack Abs

First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results.

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they’re covered with a layer of fat, you won’t see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.\n\nInstead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you’ll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don’t.\n\nIncluded in every BodyWorksWest Membership is a monthly session with a fitness professional which consists of a Boditrax consultation (a medical grade body composition scale) to hold you accountable and track your progress.

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they’re covered with a layer of fat, you won’t see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.

Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you’ll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don’t.

Included in every BodyWorksWest Membership is a monthly session with a fitness professional which consists of a Boditrax consultation (a medical grade body composition scale) to hold you accountable and track your progress.

Step 2: Exercise

You need to concern yourself with 3 different exercises: cardio, weight lifting and ab exercises. And aim to workout 3- 4 times a week. The cardio you do can be anything: walking, running, biking, swimming…. whichever cardio you don’t mind doing so that you’ll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week. Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1-mile jog…and this is while you’re just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week. If you’re confused as to what exercises to do for each body part the BodyWorksWest fitness professionals have extensive knowledge and will happily share their top tips.

 

The last exercise you need to incorporate into your workout is ab exercises. Aim to work your abs a minimum of 3 times a week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing so you can mix it up. A good database of different ab exercises is: https://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

Tip: mix up your workout routine every 2 weeks to keep your body guessing and changing. Add or take away different weight or ab exercises, or at the very least, vary the weight, reps or form of cardio you do.

Well, there you have it. Follow the above for 3 months religiously, and while results will vary from person to person, you will experience improvement. It will take dedication on your part, but imagine the feeling you’ll get when you look in the mirror and like what you see.

How to Avoid the Top 3 Diet Mistakes

 

If you’re feeling sluggish after a long winter, March is the perfect month to overhaul your diet and lifestyle and put the spring back in your step. If you’re ready to make some changes, be sure to maximise your efforts by avoiding the most common dieting mistakes. Here are three key areas to focus on if you want to stay in great shape.

  1. Don’t Skip Meals

This might seem like a logical quick fix, but it confuses your metabolism and can lead to weight gain in the long term. Our eating behaviour is controlled by hormones which manage your appetite by informing your brain about the status of your energy stores and whether you need to stop or carry on eating. Short-term fasting leads to a dramatic drop in the hormone leptin. Leptin sends a message to the brain, indicating a state of famine and stimulating your appetite.

Even just missing breakfast can generate an unhelpful hormonal response. Ghrelin is the hormone that manages hunger and it’s programmed to increase before a meal and decrease after a meal. Studies have shown that people who miss breakfast eat far more later in the day than people who regularly eat breakfast, because ghrelin levels remain unchecked.

  1. Manage Your Portions Carefully

It’s perfectly possible to lose weight without eliminating major food groups if you manage your portions carefully. Misunderstanding portion size is one of the most common mistakes when trying to maintain a healthy weight. For example, a standard cereal portion is between 30-50g but most people help themselves to far more. Do you know how much you’re eating?

The fashion for large crockery and glassware isn’t helping us to keep in shape, especially if you’re someone who’s been taught to finish your plate from childhood. Taking the time to measure out your portions, rather than being guided by plate or glass size could make a significant difference to your calorie, sugar or alcohol intake.

  1. Watch out for hidden sugar

It isn’t difficult to spot and avoid refined sugar but it’s a common misconception to assume that ‘healthy’ sugar is fine. Not so! The single biggest culprit when it comes to weight gain is excess sugar in any form. It generates the release of insulin which encourages the body to lay down fat stores. Honey is simply liquid sugar and dried fruit contains roughly 4 times as much sugar as fresh fruit. You might think that fruit juice is a healthy option for a drink, but if you’re regularly grabbing a smoothie or fruit juice on the way to work, this will take a major toll on your waistline. Just a couple of small glasses of juice per day can add up to a whopping 8 teaspoons of sugar, the equivalent of a can of Coke.

If you’d like some ongoing advice to support you through your change of lifestyle, why not join our 30-day Get Lean, Spring Clean healthy-eating programme which starts on Friday 17th March. Click here to find out more.