7 posts tagged “exercise”
In order to get ripped six pack abs, you need to have a lot of lean muscle and very low level of body fat, most probably in the single digits. If you have these two factors, consider that you have six pack abs. YOU SHOULD!
The easiest way to go about doing so is focusing on total body exercises 3 days a week and eating at a calorie deficit of 500 calories below maintenance level. Doing so will create more calorie expenditure and for every 3500 calories you burn, you lose 1 lb of fat which is more fun to lose than normal weight because that could also mean you are losing more muscle (WHICH IS BAD!). Read my review on Turbulence Training for more workouts and diet plans on how to get ripped six pack abs.
In order to get six pack abs, there is no special diet or weight loss pill that can give you miraculous results. To get six pack abs, you need to achieve two things - strong abdominal muscles, and single digit body fat percentage.
If you have these two, you can easily have very clear six pack abs. There are several popular diet programs out there like the truth about six pack abs program by mike geary that all claim that eating every 2.5 to 3 hours while you awake with lean protein, fiber vegetables and healthy fats in every meal is the best six pack abs diet out there. Although there may be unique ways to get super fast results, but they don’t stick for long to have permanent results.
Most people believe that there are certain rep ranges to build muscle faster than the rest but the fact is that a simple way to gain more muscle fast is by doing higher reps of HIGHER weights! Most people go for 15 to 20 reps with a low weight range and target failure to feel the “pump” but that does very little to grow the muscle. Imagine doing the exact same exercise at the same rep range with more strength and much higher weights?
In the Truth About Building Muscle program, you learn many things about building muscle with certain rep ranges and weight rangers. In order to do so, first you need to train your body at the rep range of 6-8 while increasing the weights progressively in every workout. After a few short weeks, try lifting a heavy weight that you can go to failure at 15 reps… I bet you will see more results with this method than you would by simply going high reps with low weights.
There is no special magic exercise or food that can be claimed to be the best way to lose weight fast, but there are special workout routines and diet plans that will help you achieve similar goals.
The best way to lose weight fast is by reducing your calorie intake by 500 calories below maintenance level and performing 3 very intense resistance training workouts per week. By joining both diet and exercise, you convert your body into a fat burning furnace which allows your body to burn fat all day and all night, even while you sleep!
You can find such instructions in a step by step manner in popular instructional guides like Craig Ballantyne’s Turbulence Training routine.
Eating 5 to 6 meals a day with high fiber carbs and lean protein in every meal is by far the best way to lose weight fast. They say you are what you eat. If you eat accordingly, you can get a body like a Greek warrior. All you need to do is to enhance your calorie deficit by performing resistance training workouts that lead to a very high level of calorie expenditure causing your body to change positively in a very short period of time.
There are several quick ways to lose weight that you probably would have seen or heard like diet pills, special ab machines, joining the gym, spending hours and hours of useful time with cardio machines, yoga lessons, pilates etc… Yet, most people following these routines successfully lose weight for a short period of time and then reach a sudden halt or gain even more weight in the future.
The most successful and quick way to lose weight is to lose focus on weight loss and turn your attention to fat loss because you should not be concerned on how heavy you are but more concerned on how much fat you carry in comparison to your muscle. If your body fat levels are below 12% (for men) and 19% for women, you are pretty healthy and have nothing to be concerned about.
Therefore, the quickest way to lose weight aka the fat is by creating a calorie deficit in your diet and performing at least 3 strength training routines to maintain muscle while losing the fat.
In order to burn fat effectively, you need to eat the right foods at the right time. By doing so, you are able to maintain a very high level of metabolism. What kind of food should you eat and how often? That depends on the goal you wish to achieve. In order to get lean, you need to eat 500 calories less than maintenance level and feed your body every 2 to 3 hours.
Failing to do so will only damage your metabolism by tuning your body into starvation mode where your body ends up storing fat rather than using it for fuel. You really do not want that to happen. I read this review on a caloric shifting weight loss program called fatloss4idiots which you might find interesting since it claims that help you lose a lot of weight by simply manipulating what you eat.
Although there are claims that there is no magic exercise to burn more fat really fast, there are certain exercises or movements that are better than others when it comes to boosting metabolism and burning body fat. These exercises are called compound or multi joint exercises since these movements target several muscle groups at the same time by simply targeting major muscle groups. Example: a push up claims to work the chest muscles, but at doing so will work your shoulders, arms, back and abdominals at the same time. Such exercises are better than doing isolated chest exercises like a dumbbell fly.
However, there are 3 exercises that work the entire body in one single movement and thus prove to be more metabolically favorable than other examples. These go by the name of Swings, Snatches and Dead lifts. These can be performed by using dumbbells, kettle bells and a barbell in the case of dead lifts. These high intense movements will help you get six pack abs much faster than any other exercise due to the nature of the movements that target all the fibers on your body.
