If somebody offered to teach you how to get a six pack in 3 minutes you'd probably assume that it was too good to be true, right? But for some reason more and more people are searching for such things in the hope of finding instant fitness fixes. However, if you are serious about learning how to lose weight then the good news is it won't take long to achieve your goal, providing you are willing to learn a little.
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. Calorie deficit.
2. Get your protein, carbohydrate and fat intake in check.
3. Don't cut your favorite junk foods from your diet.
4. Don't forget to drink enough water each day.
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.
To work out the correct amount of macronutrients you can use the 4-4-2 system. This means 40% of your calories should come from protein, 40% should come from carbohydrates and 20% should come from fats. In order to do this you'll need to establish your new calorie target first, of course.
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!
Next we look at how much water you drink. Or should we say, how much water you don't drink? Most people get nowhere near enough. Tea, coffee and juice doesn't count. Aim for 6-8 glasses per day. []
One of the easiest mistakes to make with regards to exercise is to presume that you need to do endless cardiovascular training to lose body fat. Nothing could be further from the truth. Rather than cycling on an exercise bike for an hour while reading a magazine, try performing a short high intensity interval workout and then hitting the weights. The fat loss benefits are proven to be superior.
Here is a quick session to attempt right now:
* Leg Raises.
* Crunches.
* Max Plank.
Try doing all three exercises for 45 seconds and aim for no rest in between, other than the short time it takes you to transition between each move. Once you finish a round take 30 seconds rest and go again. Three rounds would only take seven minutes, but the results would far outweigh the time investment.
So rather than becoming one of the many internet users who wastes time searching for instant fixes, such as 'how to get a six pack in 3 minutes per day or less', you now have five principles which will not only teach you how to lose weight safely, but also how to keep it off forever once it is gone. Now it's time for you to apply them.
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. Calorie deficit.
2. Get your protein, carbohydrate and fat intake in check.
3. Don't cut your favorite junk foods from your diet.
4. Don't forget to drink enough water each day.
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.
To work out the correct amount of macronutrients you can use the 4-4-2 system. This means 40% of your calories should come from protein, 40% should come from carbohydrates and 20% should come from fats. In order to do this you'll need to establish your new calorie target first, of course.
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!
Next we look at how much water you drink. Or should we say, how much water you don't drink? Most people get nowhere near enough. Tea, coffee and juice doesn't count. Aim for 6-8 glasses per day. []
One of the easiest mistakes to make with regards to exercise is to presume that you need to do endless cardiovascular training to lose body fat. Nothing could be further from the truth. Rather than cycling on an exercise bike for an hour while reading a magazine, try performing a short high intensity interval workout and then hitting the weights. The fat loss benefits are proven to be superior.
Here is a quick session to attempt right now:
* Leg Raises.
* Crunches.
* Max Plank.
Try doing all three exercises for 45 seconds and aim for no rest in between, other than the short time it takes you to transition between each move. Once you finish a round take 30 seconds rest and go again. Three rounds would only take seven minutes, but the results would far outweigh the time investment.
So rather than becoming one of the many internet users who wastes time searching for instant fixes, such as 'how to get a six pack in 3 minutes per day or less', you now have five principles which will not only teach you how to lose weight safely, but also how to keep it off forever once it is gone. Now it's time for you to apply them.
About the Author:
More Info: Russ Howe PTI will show you how to get a six pack in 3 minutes with effective high intensity workouts you can do at work or anywhere else. Learn how to lose weight quickly with the UK's most in-demand instructor.
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