© lifehack
With an injury-free body, regular exercise and eat a healthy diet, your abs will be showing within a month!
8 Maret 2016 13:15
Brilio.net/en - What if someone told you that youll get rid all the fat on your belly and make it flat in a month? Yeah, many fitness tips articles disappointed you but this one is not only an article. Its a personal experience of a 37-year-old guy who got a six pack in just one month.
Since its a personal experience, lets be realistic. Were not going to say that everyone is going to be able to pull off a six pack in one month. One month is not a very long time for some people because there are many factors that contribute to fat loss(genetics, current weight, current diet, injuries, and so forth).
But almost anyone could have a flat belly, and even a six pack, without a doubt. With an injury-free body, regular exercise and eat a healthy diet, your abs will be showing within a month! The way is simple but it requires some discipline and hard work:
The number one flat-belly rule: Create a calorie deficit!
Despite all the promising ads of those fat loss supplements, if you want to be leaner and have a flat (or six pack) belly, you need to burn more calories than you take in. Its that simple. That way will get rid of fat sitting on your belly and uncover the abs underneath.
How do you create calorie deficits?
1. Cardio exercises
Having a regular cardio exercise is good in order to slash the fat away. Basically there are two types of cardios: the high intensity cardio and the steady state cardio. The later will take you longer to burn the same calories, but it is more sustainable. But somehow, repetitive exercise without any acceleration will have your body quickly adapting to the regiment thus gradually reducing the fat-burning effect. So, the high intensity cardio is better for your one-month target.
High intensity cardio (or High Intensity Interval Training) will makes you work harder but give you a faster result. That way youll burn more fat in a relatively short time. Do Google it to find various kinds of HIIT workouts.
2. Weight exercises
Cardios are good for your body and will make your heart healthier, but in order to get rid of belly fats (and fat in other parts), it wont be enough. To get your stomach ready for taking off your shirt (or maybe hitting the beach in a bikini for the ladies), youll have to hit the weight room regularly.
Simply put, you need to combine cardio and weights, because the more muscle you build, the more fat you burn. As said above, we are all about burning those calories.
3. Eat good food
If a diet word sounds rather harsh and full of disappointment, lets substitute it with eating healthy food. We cant suggest a specific diet that will work for everyone, because everybodys different and you have to know your body and find out what kind of food is suitable for you to lose weight.
Our guy, who wrote this tips on Lifehack, used an intermittent fasting system to maintain a functional eating plan for him. But if you eat lots of lean protein, greens and fruits, choose healthy carbs (such as oats, purple sweet potatoes, or oat brans), and leave processed food behind, were confident to say that you are on the right track for fat loss and a six-pack.
4. Drink more water!
Water is your body's principal chemical component and makes up about 60 percent of your body weight. The Institute of Medicine determined that an adequate intake for men is roughly about 13 cups (3 liters) of total beverages a day. For women, its about 9 cups (2.2 liters) of total beverages a day.
Drinking water helps you to stave off hunger as well as helps with water retention a big issue when trying to get that six-pack to show. Get a good dose with water in the morning, and every time youre hungry, drink water before you reach for the food. Most of the times we seem hungry its actually because we are thirsty. So stay hydrated and you will eat less.
5. Stop spot training
It means you only train certain area of your body. That simply doesnt work. Spending an hour at the gym doing crunches and planks are not going to burn nasty belly fat. Spend your time elsewhere in the gym to maximize results. Remember, combine weights and cardio.
6. Leave diet pills and weight loss supplements behind
Most of the diet pills out there claimed to have some magic ingredients to cut your fat away, but that have never been actually linked to fat loss. Some ingredients are seriously dangerous when taken in high dosages (in order to make the difference visible). We strongly recommend you skip the diet pills and weight loss tricks and just put in the hard work to achieve your goals.
So, what about the exercise?
Now you have the formula to get a flat belly and leaner figurein one month, and its time its time to look at some of the exercises you can do to make your abdomens pop. As we discussed above about the myth of spot training, youve got to make a combo workout plan including your cardio. Pick from these abdomen workouts 3-4 times weekly in order to get rid of the layer of fat hiding those solid muscles.
Below is the list of best exercise chosen by our advisor that you can combine to create your own workout. We suggest you pick two of them and hit about 3 sets of 30 reps for each workout. Here they are:
Cable Crunch
Bicycle Crunch
Hanging Leg Raise
Spiderman Plank
Lower Ab Leg Lift
To wrap it up...
Getting a flat belly, bringing out your six-pack and getting a leaner figure requires hard work, discipline, structure and some physical and mental endurance. If anyone tells you any different, they are lying to you. There are no secrets, mystical shortcuts to make your belly instantly look good!
Source: Lifehack
