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Pack Day
You do not have to do hundreds of crunches a day to get six pack abs. You do not have to spend hundreds of dollars on the latest ab lounge to see results within days. And you definitely do not have to take any supplements or diet pills to get lean for the new decade.
All you need is good old fashion diet and exercise. So to get six pack abs you should start off with your diet. Follow these tips for great success.
1) Eat natural foods. Foods like lean meats, nuts, fruits, and vegetables are all excellent choices. With each meal you should have at least one serving of fruits or vegetables. Fruits and vegetables are the only sources of carbs you need since starchy carbs turn into fat if not burnt off right away. These give you plenty of energy too so you will not feel like you are on the Atkins diet.
You should also have a great source of protein with each meal to really help build muscle around your mid section. Some great choices are whole cottage cheese, deli turkey, eggs, salmon, milk, and bacon.
You should also have a source of healthy fats for each meal. Some great choices include peanut butter, extra virgin olive oil, almonds, baked beans, and salmon.
2) You can have starchy carbs after working out. something like a bowl of oatmeal is fine since your muscles need proper recovery so having a good amount of protein with carbs is a great pick-me-up. Eat fruits or vegetables with each meal so you get the carbs without the stored fat. They are not loaded with calories like bread, rice, and cereal are.
3) Eat 5-6 small meals a day. Also try to space them out so you eat about every 3 hours. You do not have to be precise 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 up 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
- Cottage Cheese
- Milk
- Oranges
- Blueberries
- Lean Beef
- Tomatoes
- Yogurt
- Almonds
- Extra Virgin Olive Oil
3)
Wash away your gut.
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 choices are green tea, diet soda, and water with some lemon. Avoid sodas and juices at all costs. Do not believe the food labels, they have added sugar and fructose corn syrup which packs on the calories.
4) Have junk food sometimes. Believe it or not eating pure junk food like pizza, doughnuts, and ice cream can promote fat loss. Think of it like keeping your metabolism on its toes. but only have 3 small junk food meals a week. Spread them out and save them up for when you plan to go out to eat at a restaurant since it is very hard to eat healthy at one.
5) Use compound exercises. Exercises that target the abs directly should be an after thought for each 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 multiple muscle groups including your abs. This is the secret to getting a 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 since they burn loads of calories and build muscle.
Then you can finish your workout off with a great ab exercise like reverse crunches or hanging leg raises. After each workout you should feel pretty worn out but that means you are working hard which is good.
6) Do 3 workouts a week. Each workout should be a full body workout.consisting of the exercises above. Do not work out more because your body needs plenty of time for recovery. Even your abs do. Speaking of recovery make sure you get 8 hours of sleep each night.
7) Do light cardio to amp up the fat loss. Unless you are in really good shape which I am assuming you are not since you are reading this article, you should do light cardio. Something like going for 2 half hour walks on your off days is very good for your body. Be active while getting proper recovery time.
Keep your workouts fun and challenging. You do not have to do the same exercises. There are a ton of variations you can do in order to spice things up and actually want to workout.
Something like doing shoulder presses one work out and then decline bench presses the next is a very good 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 fast. It is not easy, if it was you would see a lot more people walking around with their shirts off and no shame.
Click here to get the real definitive guide to six pack abs.
how much do you spend on cigarettes? do you smoke a pack a day?
if you smoke a pack a day @ $2.50 a pack that's $912.50 a year.
5 years is $4,562.50
10 years is $9,125
20 years is $18,250
25 years is $22,812.50
30 years is $27,375
40 years is $36,500
just think if you saved $2.50 a day instead of spending it on cigarettes you'd have a nice balance in your saving account plus interest. that is alot of money.
my daughter brought home a work sheet from school on this. im glad their telling them the dangers and the waste of smoking. of course ive always been telling her about it sence she was a little girl, she's 13 now. thats enough to save towards your childs education when they finish highschool. thats a good insentive to quit smoking, doing it for your children. you would be setting a good example and your kids would be so proud of you.
$2.50 is a cheap pack. you buy more expensive cigarettes then it costs a lot more.
$3.00 a pack is $1,095
$3.50 a pack is $1,277.50 a year
$4.00 a pack is $1,460 a year
only stupid people smoke and expose others to their poison.
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