Four Tips That Can Assist To Define Or Show Our 6-Pack
There is a phrase that you will see from time to time that says 'six pack abs are made in the kitchen'. If you are like I was the first time I heard that phrase then your head got scratched. The more you think about it though, it makes perfect sense. It doesn't make any difference what kind of work you do to get your stomach rock hard and muscular, if you don't have the fat removed, no one will see the muscles. If you want to have a six pack that everyone can see, you must remove the belly fat.
No matter what some products claim, the only way you're going to get six-pack abs, is through diet and hard work. Another fact you need to be aware of, is that in order to reach a point where your abs actually become visible, your body fat percentage needs to be very low. In fact, men need to reduce their body fat to 10% or lower while woman on the other hand, need to get theirs below 14%. For most people, reducing body fat to such an extent requires urgent changes to their diets.
Calories are essentially responsible for weight gain or weight loss so let's look at calories first. Eating less calories in your diet than what you body needs is by far the most effective way of shedding fat. If we consider that each pound of fat contains approximately 3500 calories, one would need to eat 500 calories less per day, in order to lose one pound of fat over a period of one week. When your calorie intake drops below the amount that is required, your body starts using its reserves. Exercise is of course the best way to increase the demand for energy, thereby causing the body to burn more fat.
We know now that getting that calorie count down is the only way you're ever going to see your six-pack so here are four easy steps to follow.
1. Carbohydrates are a source of fuel for the human body. Likewise, your body will always use the carbs you're providing it with before turning to its fat reserves so the less carbs you provide your body with; the sooner it will start burning fat. The disadvantage of this method though, is that for those trying to build muscle; carbs are a very important and much needed source of energy. However, if your goal is to lose weight, then cutting back on carbs is highly effective.
2. Unfortunately for some, a diet most often results in muscle loss in addition to fat loss. This is a natural response of the body when it's denied an adequate supply of fuel, such as cutting the carbs out of your diet. Therefore, it's absolutely essential for you to eat lots of protein in order to substitute the carbs you're not getting. For the purpose of increasing muscle mass, more or less 20 to 30% of your daily diet should be protein. However, if you're cutting out your carbs then you need to increase this so that at least 40% of your diet is protein. One word or caution though, is that you still need to keep an eye on your calorie intake, always keeping in mind that while you're on diet, you need to eat less than what your body actually requires.
3. Cut back on bad fat and eat more good fat. Of course you need to be cutting the bad fat out as much as possible but you don't need to be cutting out all fats. Bad fats are the saturated and trans fatty kinds which can be used for energy and your body tends to store. The good kinds of fat are monounsaturated fats which aren't stored by your body, aren't used as energy, but are great at increasing your metabolism. Increased metabolism means helps bring about fat loss making it easier for you to see your six pack abs.
4. When one considers that the human body is 70% water, it stands to reason that it requires lots of water in order to remain healthy. Of course, everyone should drink plenty of water as it helps to clean the body and if you're on diet, then you need to also understand that your body will store water for later use if you are not drinking enough in the first place. Of course having water stored is certainly not something you want when you're trying to make that six-pack show through. Another benefit of drinking lots of water when on diet is that it makes you feel full as well. - 17273
No matter what some products claim, the only way you're going to get six-pack abs, is through diet and hard work. Another fact you need to be aware of, is that in order to reach a point where your abs actually become visible, your body fat percentage needs to be very low. In fact, men need to reduce their body fat to 10% or lower while woman on the other hand, need to get theirs below 14%. For most people, reducing body fat to such an extent requires urgent changes to their diets.
Calories are essentially responsible for weight gain or weight loss so let's look at calories first. Eating less calories in your diet than what you body needs is by far the most effective way of shedding fat. If we consider that each pound of fat contains approximately 3500 calories, one would need to eat 500 calories less per day, in order to lose one pound of fat over a period of one week. When your calorie intake drops below the amount that is required, your body starts using its reserves. Exercise is of course the best way to increase the demand for energy, thereby causing the body to burn more fat.
We know now that getting that calorie count down is the only way you're ever going to see your six-pack so here are four easy steps to follow.
1. Carbohydrates are a source of fuel for the human body. Likewise, your body will always use the carbs you're providing it with before turning to its fat reserves so the less carbs you provide your body with; the sooner it will start burning fat. The disadvantage of this method though, is that for those trying to build muscle; carbs are a very important and much needed source of energy. However, if your goal is to lose weight, then cutting back on carbs is highly effective.
2. Unfortunately for some, a diet most often results in muscle loss in addition to fat loss. This is a natural response of the body when it's denied an adequate supply of fuel, such as cutting the carbs out of your diet. Therefore, it's absolutely essential for you to eat lots of protein in order to substitute the carbs you're not getting. For the purpose of increasing muscle mass, more or less 20 to 30% of your daily diet should be protein. However, if you're cutting out your carbs then you need to increase this so that at least 40% of your diet is protein. One word or caution though, is that you still need to keep an eye on your calorie intake, always keeping in mind that while you're on diet, you need to eat less than what your body actually requires.
3. Cut back on bad fat and eat more good fat. Of course you need to be cutting the bad fat out as much as possible but you don't need to be cutting out all fats. Bad fats are the saturated and trans fatty kinds which can be used for energy and your body tends to store. The good kinds of fat are monounsaturated fats which aren't stored by your body, aren't used as energy, but are great at increasing your metabolism. Increased metabolism means helps bring about fat loss making it easier for you to see your six pack abs.
4. When one considers that the human body is 70% water, it stands to reason that it requires lots of water in order to remain healthy. Of course, everyone should drink plenty of water as it helps to clean the body and if you're on diet, then you need to also understand that your body will store water for later use if you are not drinking enough in the first place. Of course having water stored is certainly not something you want when you're trying to make that six-pack show through. Another benefit of drinking lots of water when on diet is that it makes you feel full as well. - 17273
About the Author:
It makes no matter whether you want to gain muscle, lose weight or just get fit, check out Rob's site at growmymuscles to find some great ideas and follow his journey to weight loss and fitness.
posted by X - Men at
8:05 AM
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