A lot of people have one wish when asked about their fitness goal: to have six-pack abs. Although it may seem plain and easy, it actually is not. You only have to do so many repetitive leg lifts, crunches, body-twisting exercises and sit-ups just like the infomercial models, and you expect the fat in your abdominal section to disappear. Right? This is so not true.
What you do not know is that crunches will not flatten your midsection. Period. If your belly has a layer of fats deposited on it, any amount of crunches would never ever give you a six-pack. This is because you could never force your body to burn fat in specific areas through physical workouts alone.
Unless you do these two essential things: one, change and decrease you food intake and two, increase the amount of muscle in your body.
First, change your food intake.
You need to change your food consumption. Nutrition and fitness experts suggest eating more frequently to decrease the amount of food that you eat. Studies show that people who eat five or six smaller meals daily eat fewer calories than those who only eat once or twice a day. They also noted that people who go hungry make poor food choices.
Some experts believe that eating small meals may actually boost your metabolism, therefore, you burn more calories throughout the day even at rest!
I also recommend consuming lesser calories than you normally do. This may be hard for some of you to do. However, this could be as simple as filling up on foods with lower calorie and high fiber contents such as whole grain cereal, vegetables and fruit. These foods give you a feeling of fullness.
You can also cut back about 200 calories a day (that is approximately 2 slices of bread). At 3500 calories per pound of fat, that amounts to 20 pounds of body fat a year that you can lose just by decreasing your food intake by 200 calories a day.
You can increase your daily physical activity as a way to decrease your calorie intake. Take the stairs instead of the elevator or walk a mile around your neighborhood daily.
Consume well-balanced meals.
Balance your meals between 50-60% carbohydrates, 20-30% of protein, and 20-30% of fat calories. The more color on your plate, the better balanced your meal will be. Hot, cold and room temperature foods ensure that you are eating a variety of foods and make a more interesting meal.
Drinking at least 8 glasses of water daily will help eliminate wastes and contagion in your system. Sometimes your body is just thirsty and your mind mistakes it for hunger. Drink water first then wait 10 minutes to see if you are still hungry.
Second, Mark Your Exercise Patterns.
A decrease in your calorie intake will reduce your weight and fat deposits in your belly. However it will not preserve or increase muscle. Therefore, it is necessary for you to address your exercise and training patterns.
This is NOT rocket science. When you take on any form of physical activity, you burn calories. Therefore, the more intense the activity, the more calories you burn. The easier it is to also keep your weight under control.
This can be anything from walking to sprinting, from attending a dance fitness class to cycling, or anything you enjoy while simultaneously sweating out. You can spend about 30-45 minutes, 3-7 days a week on cardiovascular activity.
Albeit your main goal is to have six-pack abs, that does not mean that you must stick to abdominal-specific exercises solely. Your muscles always work in unison. For instance, when you get up from a sitting position, feel your abdominal, buttocks, thighs and lower back muscles contract.
Therefore, it is not a great idea to work on your abdominal area everyday and ignore the other muscles it depends on to function properly. Work on all your major muscle groups 2-3 times a week.
When your muscles are tight and after each workout, it is essential to stretch your muscles for flexibility.
Do not forget that when building six-pack abs, it will take dedication and work on your part to see any changes in your figure. There might be quick loss solutions you frequently see on televisions. But those are more quick loss of your money instead of your belly fat. Performing it the correct way will soon present you with realistic results. So, do not rely with quick -fix solutions. Work on it.
Consider that infomercial models did not get those 6-packs abs by crunching all day. Because they do this for a living, they have to follow a strict diet and daily exercise routine to maintain their figure. If you want to get the same results they do, you have to adhere to the same rules they follow.