It has been a few days since my last post, but I must say that I am pretty excited about the readership so far. However, I would like to invite you all to contribute comments and questions after you have read the material. Chances are you will have some questions after reading some of the material, so ask em! Today we are going to talk about how to get a six pack.
First off, there is not a special exercise that is going to shed the dreaded fat away from your belly. If you learn nothing else from this post, understand that spot reduction does not work. And if you are still scratchin’ your head wondering what spot reduction is, it is the thinking that exercising a specific area to death is going to help you lose just your belly fat. With that being said, you can already save yourself the time and money by not watching those stupid infomercials about the belly strap that electrically stimulates your abdominal muscles for you. Now, say it with me, “spot reduction does not work.” There, now you will not have to have that conversation again. Moving on…..So if spot reduction does not work, and there is no secret exercise, what could possibly be the answer? I am really not trying to insult anyone’s intelligence here, but again, let us say it all together, “the answer is NUTRITION!”
Sonofa!!!! Looks like I just opened up a whole new can of worms. Because the media tries it’s darndest to confuse you into believing that fad diets are the answer, I understand how confusing this must be. Hell, if health and fitness was not my career, I would be lost too! So here are some general nutrition tips below to help you get on the right track:
- Drink lots of water! A good rule of thumb is drink 1/2 your bodyweight in ounces. This is the easiest correction to make. “But I like diet pop!” Too fricken bad; do not drink it. Yeah I know it is calorie free, but do me a favor and tell me what you find when google “side effects of aspartame.”
- Eat often: Eat every 3-4 hours. If you do so, you will find that you will not overeat throughout the day. Not only that, but keeping a constant flow of energy to your body will help you from feeling tired, lose fat, and avoid cravings.
- Do not skip breakfast! Think of the last meal you ate the night before; chances are it’s been nearly 8-10 hours since you have eaten. What do you think is happening to your metabolism? It slows down and stores fat and/or will utilize protein in your muscles as an energy source. We want to preserve our precious muscle that we work so hard for.
- Build your meals around a lean protein. Every meal! Most people are very deficient with their protein intake, and what are our muscles composed of? Protein, that is right. So what are we sacrificing if we are strength training and not consuming enough protein in our diet? Muscle! Damn you are smart!
- Pay close attention here with the carbs. Feel free to eat 2-3 servings of fruit per day, and go absolutely on the fibrous carbs, otherwise known as green vegetables! Good luck overeating on veggies! As for the “other” carbs; you know, the pastas, grains, breads, cereals, potatoes, etc…..eat them only after you have worked out. That is your incentive to work out on a regular basis! Healthy, or “complex carbs” are obviously preferred, which are oats, brown rice, sweet potatoes, yams, whole grain cereals, whole grain pastas, etc… If you can stick to your guns here, you are probably going to start looking different. Keeping your carbs in check has been shown in numerous studies to be superior in fat loss. Combine that with sufficient intake of protein, and we have fat burning machine! Provided that the exercise thing (lifting weights!) is happening!
- Shop in the produce section of your grocery store. Eat fresh! No that is not giving you the Subway OK.
- Post workout nutrition is very important! Be sure to consume a fast absorbing protein source with 30 minutes of exercise. Ready to drink shakes work really well for this. Muscle Milk and EAS Myoplex are good brands that I have used in the past. They also work well for meal replacements when times get real busy. Better yet, learn to make them on your own with the Ultimate Shake Guide in the Precision Nutrition system.
- Remember, “YOU CAN”T OUT EXERCISE POOR NUTRITION!”
You can do this! Think of an area you have exceled at before and apply yourself here as you did there. All it takes is a constant effort, some discipline, and to see the changes. Once the changes begin, the rest is history! You will be a believer! You will have taken control! You will beat the odds that every American is facing these day!
Let us reverse the trend!