October 17th, 2011 
Wesley Virgin 
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Losing weight is an industry of one billion U.S. dollars, thousands of devices and programs you can buy that promise to make you “6-pack abs fast”, but do not work! If it were as easy as buying a pill, shake, or an ab machine then the malls across the country was full of men with rippling washboard abs of death and women who wear size zero dresses. What we see instead? Obesity everywhere!You can not buy 6-pack abs!
Lets you make a huge mistake at this time, abdominal machines and abdominal exercises will get you six-pack abs! 95% of the work in getting six-pack abs is losing body fat, not ab exercise will. If you have a beer belly, you can do abdominal exercises throughout the year and still not get six-pack abs. You can have rippling muscular abs, but if they are covered with an inner tube of fat then nobody will see them. You can not buy six-pack abs, but I will give you for free! Are you ready for the secret? Lose weight and get six-pack abs is as easy as one, two, three Exercise a little more It is so difficult and complicated is not it. The changes you need to do to lose weight and reduce body fat are much smaller than the fear and are easier to live with what you can imagine! A common sense approach involving exercise and nutrition is all it takes to get ripped, washboard abs. When most people think about losing weight, what comes to mind words like “hungry,” “deprivation”, “diet” and “agony”. No! Losing weight properly, do not result in any of these, the key is in the previous two words “common sense”. Most fad diets out there are unhealthy, dangerous or both, and lead to misery and hunger that finally leads to binging and guilt – the typical unhealthy yo-yo pattern of weight loss. We want permanent weight loss! Yo-yo dieting is a job too, just learn to make a few simple changes and healthy and lose weight and stay away forever! Smart nutritional choices ripped abs + exercise = There is no such thing as localized fat removal, despite what the infomercials tout night. You may not remove the fat “target” unless you are using a machete or liposuction. All you can do is lose weight and let the body decide where the fat is coming out. When one has lost some weight, handles belly and love disappears. Let’s talk about expectations, you may not be marked in 10 days or 30 days. A weight loss program will allow you to lose weight gradually, a pound a week is a good price – 2 pounds per week maximum. If you have 50 pounds overweight at 6 months to a year to remove it. Fat loss this gradual pace means you’ll never be hungry or feel deprived. Another reason to lose weight is slowly so you do not burn muscle – you want to lose muscle? No one! By the way, I have tried here to give you all the information you need to know in order to lose body fat and get six-pack abs on one page, concise. If for some reason it makes sense to you, consider buying the excellent book by Tom Venuto Burn Fat – It is a well written book that can be read in 6 hours, which addresses this issue in much more detail than do here. Importantly, there are reasons why some people do not want to see six-pack abs as their top priority. Step 1 of fat loss: Exercise moreLet’s see what’s going to take to lose body fat and to refrain, I remember him saying: “eat less and exercise more,” let’s start with the “exercise more” part. To lose fat by burning more calories than you eat, very simple is not it?. To burn the calories you need to do at least 30 minutes of cardio every day. Why do all day? Well, firstly, the American Heart Association says her what to do to help prevent heart disease – boring reason. The real reason you should exercise every day is much more exciting. It is obvious that burn calories while you are exercising, it is not so obvious is that even this small amount of cardiovascular exercise increases your metabolic rate so your body burns more calories than the other 23 hours a day too! This is known as the fat-burning effect. What a bargain! Exercise for 30 minutes and the next 23 hours from fat loss, no additional cost! And do not worry, cardio does not burn muscle, in fact, can help you gain muscle. What is cardiovascular exercise, good question. Cardio good is all that elevates the heart rate and 70% -85% of the maximum of at least 20 minutes. What is the best cardio to lose weight? For most people, walking is the best form of cardio! Risk easy and pleasant, down from the injury. For a young person in good health, jogging and swimming are other excellent choices for cardiovascular exercise. Cardio means not only run well, there are many types of cardio and not have to be boring! You can use HIIT, hybrid training, or playing sports for your cardio workouts as well.
Not only is cardiovascular exercise is important for weight loss, weight training is so important in my opinion, in the quest to lose body fat. Weightlifting burn calories too, but more importantly, it helps to increase your muscle mass which increases your basal metabolic rate to burn more calories 24 hours a day. The muscle is very “expensive” for the body to maintain and the more muscle you have, the more calories you burn every hour maintenance. The more muscular you are, the easier it is to stay started. Caution: You can always eat out of your workout! A word of warning, do not fall into the trap of thinking that because you are exercising so much you can eat whatever you want – you can not. No matter how much exercise you can eat more than you burn and end up gaining fat instead of losing it unless you accompany your cardio program with good nutrition. People often ask if you can skip the cardio nutrition if they have very, very good – Well, yes and no. Yes, you can lose weight without any exercise but is much more difficult. NO, you should not skip your cardio for two reasons. First, because iis one of the most important things you can do to keep your body healthy inside and outside according to the respected American Heart Association. Second, because cardio can actually help you gain muscle mass! Step 2 to lose weight: eat less (good nutrition) The second part of fat loss is to eat less, that is, consume fewer calories. Remember that this does not mean that hunger and misery! Most people fail to achieve their goals, not weight loss because they eat too much, but because they do not eat enough! Hunger themselves, then end up behaving after a couple of weeks! If you are hungry, then we are doing something very bad. Unless you are a competing bodybuilder, eating less does not mean you have to give up all the food you enjoy both! If you have cravings for her favorite food, then you are human – I address how to handle cravings at the end of this section. There are many methods of nutrition weight loss and they all work, at least in the short term. Where they differ is in their state of health they are and if the results are long term and lasting or not. Here are some of them which I recommend at the top: Fundamentals of good nutritionLet’s start with something basic that applies to all previous methods of nutrition fat loss – eating many small meals rather than few large ones. You can not lose weight by eating one or two meals a day, put your body into starvation mode and lowers your metabolism. You need 3-6 meals a day. I know you’re thinking already, “I can not eat 6 times a day, I have no time!” Well, I can not cook, and I can even eat six healthy meals a day. Check out my fast section to help healthy meals quick recipes are recipes or cooking. If that does not appeal, then consider buying this cookbook bodybuilding (read my review).
The 3-6 small meals a day you are eating to be well balanced – what does that mean? Depends somewhat on your eating plan above you are following, but the greater part of every meal will probably vegetables and whole grains, lean protein somehow (beans, dairy, meat), and a small amount of fruit . Your body does not store protein, you can not just have a big steak dinner and call that your daily protein. This is especially important if you are doing a weight lifting program, in relation to their weight loss program. Each of you must have meals about 1 / 6 of your daily protein. If you want to calculate their nutritional needs and the project of your weight loss, use my calculator of calories. From my calculator, you know the amount of protein and calories each can have their 6 meals. Now, what to eat? Each meal should: must contain 1 / 6 of your daily protein requirement (calculated above) It is important to recalculate your calorie needs every few weeks with my calculator calories to prevent weight loss plateaus because as you lose weight, you must reduce your calorie intake even more if you keep losing weight. People ask me all the time what are some healthy snacks. Well, a healthy snack is something that fits into your nutrition plan for the day without making that allocation exceeds the amount of calories or grams of fat, protein and carbohydrates that you have decided it is appropriate. Only you can determine what is a good snack. There are very few things that are good snacks for everyone on the planet, but these will probably include: carrots, celery, and popcorn without butter or salt. Let’s talk about supplements and protein powders and their use in weight loss. If you follow the nutritional suggestions on this page, you will not need any supplements or protein powders – will get plenty of protein and vitamins in the foods suggested here. Remember that if you can lose weight just by taking a pill, everyone would be poor. The pills do not help! If you have trouble eating 3-6 meals a day, then actual protein powder can be a valuable aid, as the diet allows you to get the protein you need without the calories from fat or carbohydrates. If necessary, mix the protein powder (or organic protein powder) with skim milk, soy milk, rice milk or orange juice for a cheap meal replacement. Remember, however, the real food with every fiber, vitamins and minerals is always the best! I am a pseudo-vegetarian – eat only meat / fish / chicken once a week. Because of my low consumption of meat, protein powders in the form of whey is my main source of protein. I like whey without any artificial material in it, the product of optimal nutrition is what I have been using for seven years. Here are some easy foods for nutrition, this is very fast and have only two or three ingredients. If I can make these meals, then you can too. Step 3: Drink lots of water Drink plenty of water can help you lose weight! There are several ways that this works, the main mode is that the two glasses of water you drink before your meal makes your stomach feel full so you eat less. In raw numbers, which seems to drink two glasses of 8 ounces of water before each meal can help you lose 20 pounds a year extra. That’s a very easy way to weight loss! The other way to drink lots of water helps you lose weight is that it seems to reduce the consumption of energy (IE), ie reducing the number of extracts of the calories of energy the body from the foods you eat. It seems that the two 8-ounce glasses of water before each meal will make you lose fat 44% faster! Pretty amazing! Note the number of 44% was obtained in this research with older people, who may or may not be the same for the young. Want another reason to drink plenty of water and stay well hydrated? Dehydration by only 3% of its power can death by 19%! You will not be able to do your cardio or weight lifting make progress if you are dehydrated! Another very important point about consumption. Do not eat the calories! Eat them! This simple advice can make a big difference in weight loss! It takes more time to eat calories than drink. The reason this is important is that your body has a feedback mechanism that is used to say it has eaten enough, but it may take 10 minutes for your stomach to tell your brain to turn off the conveyor belt to his mouth . Now I can finish with two large glasses of orange juice in about 2 minutes when I have the brain thirsty and I can not react fast enough to turn off the drink at the right time. Our bodies were not designed for high-calorie drinks, cavemen did not have OJ and coke, which had to work hard to get the calories low. The second reason that the consumption of calories is better than drinking them is fiber. Fiber is good, because physically jams your stomach and makes you feel full without adding calories. Most of the juices do not have fiber. Even if you get the DO with “lots of pulp” has only a small fraction of what you would get eating an orange. Part of what that tells the brain that has already had enough to eat is the amount of mass in the stomach, has no more juice so it takes much more. The worst part about the calorie intake is that most people do not think about them or think they are important – are the hidden calories. These two tablespoons of sugar and two tablespoons of half and half in coffee cost only about 70 calories. 70 calories does not sound like much, but if you remove sugar and cream in the two cups of coffee, you can lose 15 pounds of fat a year! Dealing with cravings Cravings are a very common problem when people try to lose body fat, most of them have, no matter what diet plan they are using. Everyone has their own particular vice, mine is sugar. Let’s talk about some methods that can be used to effectively treat the symptoms of withdrawal. Iron Will method. If you have the iron will and devotion of a monk, you can only suppress their cravings. On the other 99.999% of this, this method will result in bingeing. We will be able to refrain from eating our favorite food for a week or two after an orgy of eating, we chow down as many calories we’re going to get rid of all our progress to date. It is not a recommended method. How 6-Pack Abs By now you have noticed something strange, the title of this page is “Losing Weight and Building 6-Pack Abs” and yet I have not even mentioned some abdominal exercises yet. The reason is that 95% chance of 6-pack washboard abs is losing body fat. Most people already have abs and if you reduce your body fat that they would see washboard abs. Here are three great videos to see ab workouts: |
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