How Much Milk Should A 3 Week Old Be Eating 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 in days. And you definitely don’t need to take any supplements or diet pills to slim down for the new decade.

All you need is a good old-fashioned diet and exercise. So to get six pack abs you have to 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. At each meal, you should have at least one serving of fruit or vegetables. Fruits and vegetables are the only sources of carbs you need because starchy foods turn into fat if not burned immediately. These also give you plenty of energy so you don’t feel like you’re on the Atkins diet.

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

2) You can have starchy carbs post-workout. something like a bowl of oatmeal is good since your muscles need a good recovery, so having a good amount of protein with carbs is a great pick-me-up. Eat fruits or vegetables with every meal to get the carbs without the stored fat. They are not packed with calories like bread, rice and cereals.

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

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

  • Natural peanut butter
  • Salmon
  • Eggs
  • Canadian Bacon
  • Spinach
  • Carrots
  • Apples
  • groats
  • Turkey
  • Chicken
  • Linseed
  • cottage cheese
  • Milk
  • Oranges
  • Blueberries
  • lean beef
  • Tomatoes
  • Yogurt
  • Almonds
  • Extra virgin olive oil

3) Wash your bowel. Drink water to help your body digest food and burn more fat. Drink at least 8 glasses a day to stay hydrated. Other great choices are green tea, diet sodas, and water with lemon. Avoid sodas and juices at all costs. Don’t believe the food labels, they have added sugar and fructose syrup which packs the calories.

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

5) Use compound exercises. Exercises that directly target the abs should be a thought after every workout. Instead, focus on 4-6 compound exercises with 1-2 ab exercises at the end to hit them really 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 fuller abs. You need to lose belly fat to be able to see your abs, so using compound movements is the way to go because they burn a lot of calories and build muscle.

Then you can end your workout with a great abs exercise like reverse crunches or hanging leg raises. After each workout, you should feel pretty tired, but that means you’re working hard, which is fine.

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

7) Do light cardio to speed up fat loss. Unless you’re in really good shape, which I’m assuming you aren’t since reading this article, you should do some light cardio. Something like walking for 2 half hours on your rest days is very good for your body. Be active while getting proper recovery time.

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

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

So it does. Depending on your dedication to following these tips, you should notice results very quickly. It’s not easy, if it was, you’d see a lot more people walking around shirtless and unashamed.

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