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.
Of course, the speed of your progress depends upon where you are starting from and how much weight you have to shed. But if you are willing to apply yourself and work hard to reach your goal then it is by no means unreasonable to set yourself a target of achieving a toned midsection in the next two to three months. []
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. Work to a calorie deficit.
2. Get your protein, carbohydrate and fat intake in check.
3. Use food as a reward.
4. Don't forget to drink enough water each day.
5. Use HIIT to elevate fat burning.
Let's begin with a calorie deficit. This basically means eating less than you do at the moment. Most people lie to themselves about how much food they eat during the course of an average day, so in order to work this out properly it would be wise to record a food diary over three days. Then simply operate on slightly less calories from now on.
To work out the correct amount of macronutrients you can use the 4-4-2 system. This means 40% of your calories should come from protein, 40% should come from carbohydrates and 20% should come from fats. In order to do this you'll need to establish your new calorie target first, of course.
The third rule is where your temptation kicks in. Sadly, most people are not fully prepared for how tempted they are going to be by their favorite junk foods. Most opt for a cold turkey approach and this seldom leads to success. Instead, use your favorite junk foods as a reward system for sticking to your plan. After a week, treat yourself with a day off. While you will surely intake some bad calories, it will help you to stick to your new lifestyle long-term.
If you are trying to get slimmer one of the best things you can do is to increase your water intake. You may have heard the myths that you'll end up retaining water around your stomach but, contrary to popular belief, people who drink enough water do not suffer from water retention at all. In fact, science shows that it primarily affects those who don't get enough. Shoot for 8 glasses on an average day, more if you are exercising. []
The fifth rule is one which needs a little bit more explaining. How many people do you know who go to the gym but never seem to get any results? Too many! Usually, those people jog on a treadmill aimlessly for an hour or cycle an exercise bike while watching tv. If you want to get great results in a short space of time you need to up the intensity level of your workouts.
You don't even need a gym in most cases. Here's a quick example:
* Leg Raises.
* Sit-Ups.
* Twisting Crunches.
To use a HIIT approach with this type of circuit simply perform each move for 45 seconds and keep rest periods down to the bare minimum. Once you have got through one round of each move grab a minute's rest and then go round once more. Three rounds would take less than 10 minutes, but the results to be had from high intensity training are superb.
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.
Of course, the speed of your progress depends upon where you are starting from and how much weight you have to shed. But if you are willing to apply yourself and work hard to reach your goal then it is by no means unreasonable to set yourself a target of achieving a toned midsection in the next two to three months. []
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. Work to a calorie deficit.
2. Get your protein, carbohydrate and fat intake in check.
3. Use food as a reward.
4. Don't forget to drink enough water each day.
5. Use HIIT to elevate fat burning.
Let's begin with a calorie deficit. This basically means eating less than you do at the moment. Most people lie to themselves about how much food they eat during the course of an average day, so in order to work this out properly it would be wise to record a food diary over three days. Then simply operate on slightly less calories from now on.
To work out the correct amount of macronutrients you can use the 4-4-2 system. This means 40% of your calories should come from protein, 40% should come from carbohydrates and 20% should come from fats. In order to do this you'll need to establish your new calorie target first, of course.
The third rule is where your temptation kicks in. Sadly, most people are not fully prepared for how tempted they are going to be by their favorite junk foods. Most opt for a cold turkey approach and this seldom leads to success. Instead, use your favorite junk foods as a reward system for sticking to your plan. After a week, treat yourself with a day off. While you will surely intake some bad calories, it will help you to stick to your new lifestyle long-term.
If you are trying to get slimmer one of the best things you can do is to increase your water intake. You may have heard the myths that you'll end up retaining water around your stomach but, contrary to popular belief, people who drink enough water do not suffer from water retention at all. In fact, science shows that it primarily affects those who don't get enough. Shoot for 8 glasses on an average day, more if you are exercising. []
The fifth rule is one which needs a little bit more explaining. How many people do you know who go to the gym but never seem to get any results? Too many! Usually, those people jog on a treadmill aimlessly for an hour or cycle an exercise bike while watching tv. If you want to get great results in a short space of time you need to up the intensity level of your workouts.
You don't even need a gym in most cases. Here's a quick example:
* Leg Raises.
* Sit-Ups.
* Twisting Crunches.
To use a HIIT approach with this type of circuit simply perform each move for 45 seconds and keep rest periods down to the bare minimum. Once you have got through one round of each move grab a minute's rest and then go round once more. Three rounds would take less than 10 minutes, but the results to be had from high intensity training are superb.
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:
More Info: Russ Howe PTI will teach you how to get a six pack in 3 minutes with effective HIIT workouts you can do at work or in the gym. Learn how to lose weight quickly with the UK's most in-demand trainer.
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