How Healthy are you ?

developing great six pack abs

Many people regularly bust their guts doing sit-ups and crunches with one goal in mind: a washboard 6 pack stomach. Unfortunately, the washboard abs look has more to do with the absence of belly fat than with well-developed stomach muscles - don't waste your time attempting to trim the inches from your waist by simply crunching them away. Instead, use these simple tips to strip away the fat and reveal your six pack:

Reduce Calories

For your abs to be visible, you have to start by getting rid of the fat. This is done simply by burning more calories than you take in. If you cut your calorie intake by 250-500 calories per day, this should promote a gradual fat loss of around 1-2lbs per week, and you will be on your way to the ultimate 6 pack in no time.

Quality Protein

Many people fail to realise the importance of protein when trying to get lean and develop great abs. To get the lean, defined look, your muscles need between 0.8 - 2 grams of protein per kilogram of bodyweight per day. So, a 70kg man should aim for 56 - 140 grams of protein per day. Protein feeds your muscles the essential fuel they need to help recover after a tough workout in the gym. Find it hard to eat all that protein?

Essential Fats

Although too much fat isn't healthy, some fat in your diet is essential to developing those great abs. High-fat, cold-water fish such as salmon or mackerel are rich in the long-chain Omega 3 fats which are essential to good health. Foods like avocados, nuts and olive oil contain primarily monounsaturated fat, which is another type of 'good' fat, and should be eaten on a regular basis.

Quality Carbs

Once your protein and fat intake is taken care of, the next step is to adjust carbohydrate intake. Cut back on high sugar foods such as cakes, confectionary bars, and sugary drinks and replace them with more fruits, vegetables and fibre-rich foods. This will help you strip away fat faster, and allow you to start to develop the 6pack abs you are after.

Eat little and often

Grazing (eating little and often) rather than gorging (eating 2-3 big meals) throughout the day takes the edge off hunger so you eat less at meals and help shed the belly. One popular approach is to eat breakfast, lunch and dinner and for convenience protein supplements are ideal as a mid-morning and/or mid-afternoon snack.

Weight Training

When you cut back on your calorie intake, there's a risk that you'll lose the ab muscle as well as fat. That's why it's vital to do some form of resistance training 2-3 days per week. Resistance training will help you keep the muscle that you've worked so hard to build. Stick to heavy compound lifts such as the deadlift, squat, bench press and shoulder press. Try to get in and out of the gym within 60 minutes, and follow your workout with a protein-rich food or supplement. This will allow you to quickly and effectively develop your 6 pack abs and begin to get the toned look you are after.

Cardio

Cardio is the traditional and best 'fat burning' exercise, but it's important to do it correctly to promote fat burning while preserving muscle. Perform one of these workouts 2-4 times per week. Low intensity cardio (such as jogging or cycling) should be performed at 70-75% of your maximum heart rate for 30-60 minutes. If you're very fit, you may want to try high intensity interval training (HIIT), such as 10 x 100m sprints separated by 2 minutes of brisk walking. HIIT increases calorie expenditure after exercise and is also a great way to boost your cardiovascular fitness. Make sure to sandwich your HIIT workouts between a 5-10 minute warm up and cool down session.

Ab Exercises

As well as stripping away the fat, you also need to build the abdominal muscles to get the 6 pack definition. The best way to do this is to train your abs 2-3 times per week, using basic crunches, planks, reverse curls and oblique crunches. Do 2-3 sets per exercise, 8-15 repetitions per set (using extra resistance where necessary to make the load challenging).

WHY YOU HATE YOUR BODY ?

When you stand in front of a mirror, does your self talk essentially say: “Mirror, Mirror take a hike, I see nothing that I like?” Not exactly the fairy tale quote, but then you are not the evil stepmother. What you are is someone who has body issues. Although it doesn’t matter how long you have had these thoughts about your body, this is very likely one of the reasons you haven’t been able to maintain weight loss. I will explain why later.
If you have bad feelings about your body now, unless you change the way you think and feel about your body, no matter what you do, you will have those same thoughts and feelings about your new body. If you can’t think about your body with love, you are operating from a lack of love. When you try to change anything from a position of lack, it never works. You have to become the loving person you want to be right now, in the present moment, so that when you have reached your goals you will be ready to step into that improved body.

To change your thoughts and feelings about your body try this exercise:
1. Look at yourself in a full length mirror, preferably without your clothes.
2. Find a part of your body that you like. Perhaps it is your beautiful eyes, your blemish free skin or your thick, glossy hair. Look into the mirror and say, “I love my hair, eyes, etc.”
3. Now think about and write down 3 things you are grateful for about your body. Think of the positive things your body does for you: How you breathe without having to think about it, or that your heart is beating, or that you fight off infection. Remember how quickly your bruise healed? How about how quickly you recovered from your cold? Gratitude is very important. Do you put down your body, saying things about yourself that you would never allow anyone else to say about you? Did you know that when you do this, your subconscious will decide that you want more of the conditions that you are complaining about?
4. Post this list on the bathroom mirror, by your computer, or somewhere that you will see it often throughout the day. Read it every time you see the note. As you read each entry, say “thank you, thank you, thank you.
5. The next day, go back to the mirror and ask yourself: What else do I love about my body and what else am I grateful for? Now add this to the list from the previous day. Read each statement and repeat thank you, thank you, thank you.
6. Every day continue to look in the mirror, add to your list, and say thank you. Complete this exercise daily until you can see your body as whole and no longer just different parts. When you can look in the mirror, really see yourself and say and mean, “Hello beautiful,” you will know that you have completed this exercise. Celebrate.

HOW TO BE A FIT BRIDE

Let’s break it down into a Top 3:



1. Excessive drinking = detrimental. Yes, wine is good for you. Vodka is (relatively) low calorie. And maybe you, like me, used to be able to throw back a few and wake up feeling fresh as a daisy and ready to run. But when it comes to working out, drinking too much drags you down. It doesn’t matter if you don’t feel hungover the next day, those calories will stick to you like Nutella to a carrot stick (which might be one of the bizarre things you eat when you get drunk), and they’ll impede your progress. My new rule: alcohol’s kosher twice a week, in moderation. The rest of the time, it’ll be seltzer, thanks. Get all the facts on exercise and alcohol.
2. Wake up in the morning feeling like P. Diddy. And by that I mean, wake up and conquer the world by working out. I never thought I’d be able to drag myself out of bed and into a gym. But once I got in the habit of early-morning Barry’s Bootcamp sessions—and that took about two weeks—I grew to love the sense of accomplishment that comes from starting the day by breaking a sweat. No matter what happens afterwards, I know I’ve done something good for my mind and body. Granted, AM workouts may not work for everyone, but know that “I’m not a morning person” isn’t an excuse to hit the snooze. Need a little help kick-starting your routine, give this morning workout a try!
3. Break the mold. For years, I would go to the gym, spend 30 minutes on the treadmill running at a comfortable enough pace to mouth the words to “California Love,” do 15 minutes of some resistance exercise with light weights, stretch out my quads, and call it day. Can you say boring? No wonder I despised working out and wasn’t seeing any results. Over the past nine months, I’ve done things I never thought I’d do—sprinted at 11.1 miles per hour, kicked a guy in the stomach (he was teaching Muay Thai), and run a 3.6 mile race in 28:30. Physically and mentally, I’m a better person for it. Plus, you know, trying new stuff is fun. Try it for yourself: Keep your body guessing with these new twist exercises.
There you have it: stop drinking, workout early, try new things. Ah, one more—sleep. I’ve learned that I need at least six and a half hours to be productive on the job and in the gym.


http://blog.womenshealthmag.com/whexperts/weight-loss-wedding/

Another meaning of ALWAYS & FOREVER

RIGHT NOW !

To hear the words...

NO !

YOU WANT TO BE SKINNY?

Follow my blog then I bet you will find too many useful quick loosing weight tips.