(PART ONE OF TWO)
The six pack diet
1- Go for good carbs
The way to a man's heart is
through his stomach...and the way to a man's abs
is through the kitchen. If you're not eating right (man or
woman notwithstanding), your abs will (or won't, rather)
show it.
Not all carbs are evil. It's the simple, white carbs
that you want to avoid. Whole grains (aka "slow
carbs") are rich in fiber and go through your
system much more slowly (hence the name) than
simple, refined carbs (the white ones). So don't
shy away from the browns -- brown rice, quinoa,
whole wheat and oats.
2-Pack on protein early in the morning
Because
straight up, you'll eat less (and it's the building
blocks you need to build muscle tissue). People who got
35 grams of protein at breakfast were less hungry
throughout the day and saw favorable changes in the
hormones and brain signals that control appetite.[1]
Getting six pack abs isn't necessarily about
counting calories. But you do need to get rid of the
fat on top of your abs to expose the muscles
underneath them -- and eating a bit less will get
you on track.
Eating any breakfast was associated with increased
feelings of fullness, a reduced desire to eat, and
lower levels of ghrelin (a hunger-stimulating
hormone) throughout the morning. But a protein-
packed breakfast was associated with these
benefits over the course of the entire day.
This doesn't mean go for the ham steak and
eggs. To keep your calorie and fat levels in
check, opt for Greek yogurt, egg whites, and
Canadian bacon. [1]
What's more, your body burns more calories
breaking down protein than it does carbs and
fats. Every little bit counts, right?
3 Cut out processed good
Consuming most of your
calories from processed and fast foods is going to
produce an unhealthy body lacking in nutrients. Foods
that have been through some sort of preservation have
had their nutrients taken out and are really just empty,
unhealthy calories. Definitely a no-go for a trim
waistline.
To make matters worse, processing then adds in
unhealthy fats, a ton of sugar or sugar substitute
and synthetic vitamins and minerals. Most of these
ingredients, including artificial sweeteners, artificial
colors, hydrogenated oils and high fructose corn
syrup, are not even recognized as edible by your
body. Think about that. These non-food ingredients
are considered toxins and most will end up
languishing in your system, often stored with fat.[2]
Anything that's packaged is a processed
good. That includes your "health" foods, too.
Look for the top super foods (nutrient-dense,
low-calorie fruits and vegetables, like
broccoli). These give the most vitamins and
minerals to energize your body and heal and
prevent strain to the muscle
4-Drink loats of Water
Part Two of Two:
The Six Pack Workout
1- Exercise your core muscles
Once the fat on top of
your abs is gone, you'll need washboard abs to be
underneath. In the comfort of your home, you can
exercise your core muscles -- it helps posture, too!
The plank: You can't just focus on what's on top
-- it's what's behind your abs too -- your back!
And doing the plank works both. With your
forearms on the floor and your toes into the
ground, lift up your core and thighs off the floor.
Make sure your elbows are in line with your
shoulders. To do it right, keep your butt and abs
flexed.
The reverse crunch: Upper abs are easy; it's the
lower ones that are hard. This exercise is much like
a crunch, but with your feet in the air. To start, put
your arms at your side, keeping your palms down.
Place your knees over your hips, using your abs to
place your body. Instead of moving your head
toward your knees, move your knees toward your
head. Hold your knees briefly as close to head as
possible and then lower them back towards the
mat.
The Bicycle: This exercise targets your back and
sides, in addition to your upper and lower abs. Lie
on a soft surface like a yoga mat and make a
pedaling motion in the air. Alternate raising
shoulders toward the opposite knee. Make sure to
work both sides evenly. 2 sets of 12 reps is a good
place to start. [
2- Start weight training.
If you're going for a six pack,
you'll need strong pecs, shoulders, and back too.
Your entire body needs to be on track, not just your abs.
Wood Chop: Using a free weight or medicine ball,
kneel down on one knee. Lift the weight up, with
both hands, over the shoulder of your leading foot.
Lower the weight to the other hip, hold, and bring
back up. Always make sure your entire body is
facing forward. Aim to use a weight that fatigues
the muscle in 12 reps.
Trunk Rotations: Working with a dumbbell or
medicine ball, get into a sitting position, knees bent
and feet flat on the floor. Lean back slightly to
engage your abs. Bending at the elbows, hold the
weight close to your core and twist from side to
side. Pause at the end of each rotation.
Dumbbell fly: Grab some free weights and sit on a
stability ball. Walk it forward until it's your head
and upper back that are balancing on the ball.
Push the dumbbells up and out, directly above your
elbows. Swing out and back in, slowly. Keep your
abs flexed at all times and your arms loose, not
locked. [6]
3- Blast fat with cardio.
The absolute quickest way to
get rid of fat is cardio. [7] While it's important to do
cardio and it's important to work with weights, it's
most important to do both in tandem. You need to burn
and blast away the fat to see the results you want.
This doesn't necessarily mean running. Swimming,
boxing, cycling, and tennis are also great
alternatives (amongst many) if you don't feel like
hitting the concrete.
Consider high intensity interval training. Most
studies have shown that the benefits of cardio are
amplified when done in intervals. [8] Work out as
hard as you can for 30 seconds, relax for a minute,
and repeat 9 more times. And you'll get your
workout in super quick.
4-Keep it varied.
You don't want your body to get
used to your workouts. Once something becomes
easy, step it up a notch. Constantly challenging yourself
is the only way you'll see results you've never seen
before.
Each time you exercise, make sure to target
different muscle groups. Do somewhere between
four and eight moves and don't repeat the same
moves the next day. Keep your muscles guessing
by constantly changing up your routine. But, as
always, check with your doctor if you're 45 or
older. [6]
5- Enjoy your 6 pack!
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