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.
Before you begin it is important to set a realistic goal here. If you have a lot of unwanted weight to drop then it wouldn't be sensible to set yourself, say, a two week target to achieve your goal. Of course, that is merely common sense. However, the techniques taught to you today will enable quick progress from where you are now to where you'd like to be in just a few short months' time. []
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 macronutrients in check.
3. Don't cut your favorite junk foods from your diet.
4. Don't forget to drink enough water each day.
5. Take advantage of the fat loss benefits offered by high intensity interval training.
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.
Stage three is where things get tricky for most folks. If you go down the road of cutting out all of your favorite junk foods and unhealthy meals then you will more than likely fail to reach long-term success. This is because you'll not enjoy your diet. Remember, this is not something you're going to do for a couple of months before switching back to an unhealthy lifestyle. No, this is a lifestyle change. Use your favorite unhealthy foods as rewards for sticking to your new diet. By treating yourself every few days you will stick to your plan for much longer.
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.
You don't even need a gym in most cases. Here's a quick example:
* Leg Raises.
* Torso Twists.
* Twisting Crunches.
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.
Before you begin it is important to set a realistic goal here. If you have a lot of unwanted weight to drop then it wouldn't be sensible to set yourself, say, a two week target to achieve your goal. Of course, that is merely common sense. However, the techniques taught to you today will enable quick progress from where you are now to where you'd like to be in just a few short months' time. []
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 macronutrients in check.
3. Don't cut your favorite junk foods from your diet.
4. Don't forget to drink enough water each day.
5. Take advantage of the fat loss benefits offered by high intensity interval training.
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.
Stage three is where things get tricky for most folks. If you go down the road of cutting out all of your favorite junk foods and unhealthy meals then you will more than likely fail to reach long-term success. This is because you'll not enjoy your diet. Remember, this is not something you're going to do for a couple of months before switching back to an unhealthy lifestyle. No, this is a lifestyle change. Use your favorite unhealthy foods as rewards for sticking to your new diet. By treating yourself every few days you will stick to your plan for much longer.
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.
You don't even need a gym in most cases. Here's a quick example:
* Leg Raises.
* Torso Twists.
* Twisting Crunches.
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:
Bio: Russ Howe PTI will teach 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 in-demand trainer.
