While it seems everybody is trying to learn how to get a six pack in 3 minutes or less, the fact is you can indeed generate great physical results in a short amount of time if you know what you are doing. Today's post will teach you how to lose weight and develop those all important abdominal muscles in as little as a few weeks.
Naturally, the rate of progress you should expect depends on your starting point. Common sense should tell you that if you have a lot of weight to shed then you should not put yourself down if you aren't in Sylvester Stallone shape in just a week or two. []
Before you do anything at all, though, you will need to accept the fact that a lean midsection isn't solely achieved in the gym. For many, the gym becomes the fun part of the process after a while. The real key to success lies within your daily diet. Ready to begin?
1. Lower your daily calorie intake.
2. Get your macronutrients in check.
3. Don't cut your favorite junk foods from your diet.
4. Plenty of water.
5. Use HIIT to elevate fat burning.
So the first thing to do is get you working to a lower total calorie count than you might be right now. In order to do that you need to know how much you eat at the moment. Most people don't know a calorific figure, so the easiest way around this is to simply write down your diet over the next 3-4 days. By eating less you will lose weight, particularly when you combine this with rule number 2.
In order to really make the most of that new calorific deficit, however, we should ensure that not only are you getting fewer calories but they are also coming from superior sources than they used to. This means getting your intake of fat, protein and carbohydrates worked out correctly. Simply aim for 40% of your calorie target from protein, 40% from carbohydrates and 20% from fats. The '4-4-2' system is time tested and simple to follow.
Stage three is where things get tricky for most folks. If you go down the road of cutting out all of your favorite junk foods and unhealthy meals then you will more than likely fail to reach long-term success. This is because you'll not enjoy your diet. Remember, this is not something you're going to do for a couple of months before switching back to an unhealthy lifestyle. No, this is a lifestyle change. Use your favorite unhealthy foods as rewards for sticking to your new diet. By treating yourself every few days you will stick to your plan for much longer.
Next we look at how much water you drink. Or should we say, how much water you don't drink? Most people get nowhere near enough. Tea, coffee and juice doesn't count. Aim for 6-8 glasses per day. []
The fifth rule is one which needs a little bit more explaining. How many people do you know who go to the gym but never seem to get any results? Too many! Usually, those people jog on a treadmill aimlessly for an hour or cycle an exercise bike while watching tv. If you want to get great results in a short space of time you need to up the intensity level of your workouts.
Here is a quick session to attempt right now:
* Leg Raises.
* Torso Twists.
* Twisting Crunches.
Try doing all three exercises for 45 seconds and aim for no rest in between, other than the short time it takes you to transition between each move. Once you finish a round take 30 seconds rest and go again. Three rounds would only take seven minutes, but the results would far outweigh the time investment.
If your trying to figure out how to lose weight in the quickest possible time, a good start would be applying the five basic principles shown in today's post. While you may not be able to learn how to get a six pack in 3 minutes or less, you won't be far behind!
Naturally, the rate of progress you should expect depends on your starting point. Common sense should tell you that if you have a lot of weight to shed then you should not put yourself down if you aren't in Sylvester Stallone shape in just a week or two. []
Before you do anything at all, though, you will need to accept the fact that a lean midsection isn't solely achieved in the gym. For many, the gym becomes the fun part of the process after a while. The real key to success lies within your daily diet. Ready to begin?
1. Lower your daily calorie intake.
2. Get your macronutrients in check.
3. Don't cut your favorite junk foods from your diet.
4. Plenty of water.
5. Use HIIT to elevate fat burning.
So the first thing to do is get you working to a lower total calorie count than you might be right now. In order to do that you need to know how much you eat at the moment. Most people don't know a calorific figure, so the easiest way around this is to simply write down your diet over the next 3-4 days. By eating less you will lose weight, particularly when you combine this with rule number 2.
In order to really make the most of that new calorific deficit, however, we should ensure that not only are you getting fewer calories but they are also coming from superior sources than they used to. This means getting your intake of fat, protein and carbohydrates worked out correctly. Simply aim for 40% of your calorie target from protein, 40% from carbohydrates and 20% from fats. The '4-4-2' system is time tested and simple to follow.
Stage three is where things get tricky for most folks. If you go down the road of cutting out all of your favorite junk foods and unhealthy meals then you will more than likely fail to reach long-term success. This is because you'll not enjoy your diet. Remember, this is not something you're going to do for a couple of months before switching back to an unhealthy lifestyle. No, this is a lifestyle change. Use your favorite unhealthy foods as rewards for sticking to your new diet. By treating yourself every few days you will stick to your plan for much longer.
Next we look at how much water you drink. Or should we say, how much water you don't drink? Most people get nowhere near enough. Tea, coffee and juice doesn't count. Aim for 6-8 glasses per day. []
The fifth rule is one which needs a little bit more explaining. How many people do you know who go to the gym but never seem to get any results? Too many! Usually, those people jog on a treadmill aimlessly for an hour or cycle an exercise bike while watching tv. If you want to get great results in a short space of time you need to up the intensity level of your workouts.
Here is a quick session to attempt right now:
* Leg Raises.
* Torso Twists.
* Twisting Crunches.
Try doing all three exercises for 45 seconds and aim for no rest in between, other than the short time it takes you to transition between each move. Once you finish a round take 30 seconds rest and go again. Three rounds would only take seven minutes, but the results would far outweigh the time investment.
If your trying to figure out how to lose weight in the quickest possible time, a good start would be applying the five basic principles shown in today's post. While you may not be able to learn how to get a six pack in 3 minutes or less, you won't be far behind!
About the Author:
More Info: Russ Howe PTI will show you how to get a six pack in 3 minutes with effective high intensity routines you can do at home or in the gym. Learn how to lose weight quickly with the UK's most followed instructor.
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