One fitness target is universally understood by all guys: abs.
A ripped core signals good health, a fit body, and sex appeal. But when it comes to sculpting one, we make excuses: genetics, work, a regular Sunday menu of football, wings, and beer.
Truth? Excuses are bull. Arm yourself with these six simple steps to finally reveal your six-pack, and enjoy a flatter belly for life.
Sleep More
Here's a truth you'll appreciate: One of the best things you can do for your body is spend more time in bed. Harvard researchers who studied more than 68,000 people found that those who slept less than 5 hours a night were 5.4 pounds heavier and more likely to become obese than those who slept more than 7 hours. One reason: Just a single night of inadequate sleep may increase activity in your brain's reward center, particularly regarding food. To point: A University of Chicago study found that "short sleepers" took in an average of 220 more calories a day than those who logged adequate z's.
Quick Fix
Unplug the bedroom TV and try for 8 hours of sleep a night—and never settle for less than 7. Here's a scary fact for some added inspiration: If you are a habitual short sleeper, your chance of an early death rises by as much as 12 percent, Italian researchers say.
Lift More Often
Your treadmill's calorie tracker might make cardio seem like a fat-loss genie, but don't be fooled. The more miles you log, the more efficient at running you become and the fewer calories you may burn. Plus, running long distances can take a physical toll that can dampen your enthusiasm. All that pain and boredom causes many people to burn out and give up.
Quick Fix
Weave The Best Abs Workout Ever into your fitness plan. Just 3 days of resistance training a week can offer the metabolic boost you need to slash fat and finally fit into slimmer, more flattering clothes.
Lift Heavier Weights
Now that you've made it to the gym (or dusted off your weights at home), reach for the larger dumbbells. Lifting heavy weights not only burns more calories during your workout but may also increase your sleeping metabolism by about 8 percent, say researchers at Washington University school of medicine in St. Louis. Yep: You'll burn more calories as you lie on your back and dream of Scarlett Johansson. That 8 percent might not sound like much, but it can add up to about 5 pounds a year.
Quick Fix
Push your limits. As you feel yourself becoming stronger and more comfortable during a workout, don't be afraid to go bigger.
Eat When You Want
You've heard that you need five or six meals a day for fat loss. The simple rationale is this: Digestion requires energy, so spreading your calories over many small meals throughout the day keeps your metabolism humming and your hunger at bay. The problem? It's not how frequently you eat but rather what you eat that affects how many calories you burn at mealtime. So if you take in 2,000 a day, it doesn't matter how many meals you've eaten; your calorie burn from digestion remains the same.
Quick Fix
Take a week and write down when you feel most hungry. Then adjust your eating patterns accordingly. The key is to pack each meal with foods that provide the greatest metabolic boost. For some great cooking recipes have a look at the metabolic cookbook.
Load Up On Protein
Every time you eat a meal that doesn't include protein, you're telling your body you don't want to burn more calories. Here's why: Protein helps control your blood sugar, keeps you fuller, reduces hunger, and burns more calories during digestion. So you can stay lean and still enjoy your favorite foods. Also, the protein stops muscle breakdown and provides the raw materials for laying down new muscle.
Quick Fix
Carbohydrates are not evil. But when you eat them alone, they set off a series of events—including a rise of insulin—that cause you to crave more food and store more fat. So whether you're snacking or eating a meal, include some protein and you'll drop fat. For meals, a 6-ounce portion of fish, chicken, or lean beef is reasonable. For snacks, try a handful of nuts, a stick of string cheese, or Greek yogurt.
Snack Smarter
While the number of meals you consume doesn't matter, the size of your snacks does. Since the 1970s, the average snack size has increased from 360 to 580 calories, according to research from the University of North Carolina. When you consider that the average man snacks twice during a workday, you're looking at almost 500 additional calories every 24 hours because of the increased snack size. Over the course of a week, that can contribute to an extra pound of fat.
Quick Fix
Use one hand to defeat your cravings. (Mind out of the gutter, fellas.) If a portion does not fit into your hand—whether it's almonds, a chicken breast, cheese, or fruit—then the portion is probably too large. If it's packaged, read the label. You want 200 to 300 calories in each serving, with 15 to 20 grams of protein and about the same amount of carbs—what you might find in a cup of Greek yogurt and some dried cherries. Again the metabolic cookbook could be very helpful in this aspect, have a look at it by clicking here.
Lose Fat With Metabolic Cooking
Metabolic cooking is a fat loss recipe programme by Dave Ruel and Karine Losier, aka the “Musclecook & Lean Kitchen Queen”. The programme claims to help both males and females with losing body fat by turbo charging your metabolic rate. It’s actually a group of 9 cookbooks which lists 250 recipes which skyrocket your metabolism thus helping you lose weight.
Here is a quick list of the pros and cons of the program
Cons
Nothing's perfect and here are the flaws I noticed in this diet plan:
- As this is a collection of cookbooks so it might seem like a daunting task for someone who inexperienced when it comes to cuisine. It could take a novice a couple of days to get the hang of it.
- Some of you who are expert fitness trainers might find this a bit too basic but you have to understand that this was written keeping in mind the average Joe who doesn’t know much about weight loss so it covers the basics and then moves onward.
- There are over 200 recipes in there so it took me quite some time to sift through them all and decide which ones I would like the best – according to my taste of course.
Pros
- Simplicity: This is their fault and the reason of their success. The simplicity of the book is outstanding. I didn’t get confused even once. It takes you by the hand and explains everything in detail.
- Cutting Down on Your Favorite Dishes: Probably the best thing about this system- You don’t have to let go of your favorite dishes. You can eat whatever you want; you just have to follow the guidelines of the book while making it; which by the way, for me improved the taste even more!
- Limitless Weight Loss: The amount of weight loss depends on you and you alone. You can lose 5 pounds or 50 pounds. Your choice.
- Economic Factor: This system proved very economical for me. The ingredients in the dishes are pretty cheap and easily available everywhere.
- Metabolic Nutri-Profile: This is a unique profiling system that designs from scratch a nutritional profile which varies for every person. This is what it looks like:
- Guarantee: Though I don’t see why this system wouldn’t work for you. But if for some reason you are not satisfied they will refund you every cent no questions asked!
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