How Many Hours Sleep Should A 3 Week Old Have The Definitive Guide to Six Pack Abs

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The Definitive Guide to Six Pack Abs

You don’t have to do hundreds of crunches a day to get six pack abs. You don’t have to spend hundreds of dollars on the latest ab salon to see results within days. And you definitely don’t have to take any supplements or diet pills to lose weight in the new decade.

All you need is a good old fashioned diet and exercise. So to get six pack abs you should start with your diet. Follow these tips for great success.

1) Eat natural foods. Foods like lean meats, nuts, fruits and vegetables are all great choices. With every meal you should have at least one serving of fruit or vegetables. Fruits and vegetables are the only sources of carbohydrates you need, because starchy carbohydrates turn into fat if not burned immediately. These also give you plenty of energy so you won’t feel like you’re on the Atkins diet.

You should also have a great source of protein with every meal to really help build muscle around your midsection. Some great choices are whole cottage cheese, deli turkey, eggs, salmon, milk and bacon.

You should also have a source of healthy fats at every meal. Some great options include peanut butter, extra virgin olive oil, almonds, baked beans and salmon.

2) You can have starchy carbohydrates after exercise. something like a bowl of oatmeal is good because your muscles need proper recovery, so having a good amount of protein with carbs is great for recovery. Eat fruit or vegetables with every meal so you get the carbs without the stored fat. They are not loaded with calories like bread, rice and cereals.

3) Eat 5-6 small meals a day. Also try to spread them out so you eat about every 3 hours. You don’t have to be exact but it helps to remember when you last ate. Find out how many calories you need to maintain your body weight and subtract that by 500.

Then divide it into 5-6 even meals consisting of healthy foods like…

  • Natural Peanut Butter
  • Salmon
  • eggs
  • Canadian Bacon
  • spinach
  • Carrots
  • Apples
  • Oatmeal
  • Turkey
  • Chicken
  • Flax Seeds
  • Curd
  • milk
  • oranges
  • Blueberries
  • Lean Beef
  • Tomatoes
  • Yogurt
  • Almonds
  • Extra Virgin Olive Oil

3) Flush your bowels. Drink water to help your body digest the food and burn more fat. Drink at least 8 glasses a day to stay hydrated. Some other great options are green tea, diet soda, and water with a little lemon. Avoid sodas and juices at all costs. Don’t believe the food labels, they have added sugar and high fructose corn syrup that pack the calories.

4) Have junk food occasionally. Believe it or not eating junk food like pizza, donuts and ice cream can promote fat loss. Think of it as keeping your metabolism on its toes. but only have 3 small snack meals a week. Spread them out and save them for when you plan to go out to eat at a restaurant because it’s very difficult to eat healthy at one.

5) Use compound exercises. Exercises that target the abs directly should be an afterthought for every workout. Instead focus on doing 4-6 compound exercises with 1 or 2 ab exercises at the end to really hit them hard.

Some great compound exercises include squats, lunges, rows, pull-ups, deadlifts, and presses. These work several muscle groups including your abs. This is the secret to getting fuller six-pack abs. You need to lose belly fat to be able to see your abs, so using compound movements is the way to go as they burn a lot of calories and build muscle.

Then you can finish your workout with a great ab exercise like reverse crunches or hanging legs. After each workout you should feel pretty worn out, but that means you’re working hard, which is good.

6) Do 3 exercises a week. Every workout should be a full body workout consisting of the exercises above. Do not work more because your body needs a lot of time to recover. Even your abs do. Speaking of recovery, make sure you get 8 hours of sleep every night.

7) Do light cardio to boost fat loss. Unless you’re in really good shape, which I’m assuming you’re not because you’re reading this article, you should be doing light cardio. Something like going for a 2 half hour walk on your days off is very good for your body. Be proactive while receiving proper recovery.

8) Keep your workouts fun and challenging. You don’t have to do the same exercises. There are tons of variations you can do to spice things up and actually want to exercise.

Something like doing shoulder presses one workout out and then dropping bench presses the next is a great way to keep your body guessing.

So that does it. Depending on how dedicated you are to following these tips you should notice results very quickly. It’s not easy, if it was you would see a lot more people walking around with their shirts off and no shame.

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