The 6 Pack Secret

          Most of us have a tremendous amount of trouble trying to to get the perfect 6 pack. Well, the secret to getting the perfect six pack dieting, working out hard, and plenty of rest. The truth is that everyone has a six pack but it is under layers of fat. In order to expose those abs you have to burn those layers of fat off. I know that sounds quite simple and it is SIMPLE, but it is a lot of work. After doing tons of research on experimenting, i am confident that if you can follow these tips you will have a six pack before you know it.

1. Dieting: Abs are made in the kitchen!!!!!

• Start dieting now. try to eat 6 times a day. Yes, u read this correctly. Eating 6 times a day allows your body to be fully nourished through the day. However don't eat a hamburger, hotdogs, or fried chicken 6 times a day because all calories are not the same. Some are good calories that nourish the body, some are not quite as healthy, and others are not healthy at all. ~Want To Know The Biggest Secret~ Cut out the processed foods, especially processed meats.

• Processed meats are meats that are preserved through smoking, salting, freezing, canning or by adding preservative chemicals. The process of preservation leads to a change in the state of the meat from its original state and may lead to loss of nutritional value. Processed meats increase the risk of bowel cancer. For more info on processed meats Click Here.

• Eat tons of fruits and vegetables. Fruits and Veggies provides your body with tons of vitamins and minerals your body needs those vitamins to rebuild muscles. 

• Taking Vitamins and minerals can help by improving:
• Muscles Growth
• Muscle recovery
• Stronger Immune System
• Stronger Muscles and Bones

This list could go on forever but for more about the importance of vitamins and minerals click here. 

• Drink Plenty of water:

 Water Promotes Weight loss, Energy, and Better Exercise. There are tons of more reasons to drink plenty of water but these are 3 great reasons that will help you get your hard earned six pack.

2.Workout Smart and Hard.

• They are tons of exercises that can and will help you get the perfect 6 pack. It doesn't matter how big, small, young or old you are. 
• Change your workout routine. Changing your exercises is so critical. If you continue to do the same exercises over and over again your body begins to get use to those workouts and those exercises become less and less effective. Changing your exercises around throws your body for a loop and it doesn't allow your body to get use to those exercises.
• Do research and find some pretty effective workouts. I know that everyone's body is different and different exercises will probably be a little more beneficial for different people. However, your abs are abs, do a little research and find the most effective ab workouts.
• Work on your form. Your form is key. It doesn't matter how many times you do an exercise and it doesn't matter how intense your workout. If you are not doing it correctly you will not get the results that you want. There is no way around it. Don't cheat yourself treat yourself.

3. Rest

If you do not let your body rest how can you expect it to repair. From my research, I have determined that abs should be worked on about 2-3 times a week. Abs are just like any other muscle and all muscles need rest. If you don't rest your muscles will not grow. They will actually shrink and you become prone to severe injury.

Now that you know the secret to getting the perfect six pack. Get to work!!!!

How to Shredd Pounds by Calculating Your Calories

Multiply your weight by your activity level to estimate your daily caloric needs for maintaining normal bodily functions and current weight. Before you can reduce your calorie intake you have to know what it takes per day to function. If you are an active man multiply your weight by 15 but if you are inactive multiply by 13. If you are an active women multiply your weight by 12 but if you are inactive multiply by 10.

Next

Subtract 500 or 1,000 from your calories needed to maintain current weight. Lose 1 to 2 lbs. per week by reducing your calorie intake by 500 to 1,000 per day. For example, if you require 2,000 calories per day but want to lose 1 lb. per week you must limit your daily calorie intake to 1,500.

For Help Calculating your Calories Check out the Fitness App tab and if you know of any fitness apps please leave a comment!!!

Weight Lost Tips

 

 

1. Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.
"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."
So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."
No sidewalks in your neighborhood? Try these tips for slipping in more steps:

• Trade your power mower for a push version.
• Park your car at the back of the lot.
• Get out of the office building and enjoy walking meetings.
• Sweep the drive or rake the leaves instead of using a leaf-blower.
• Get off the bus a few stops earlier.
• Hike the mall, being sure to hit all the levels.
• Take the stairs every chance you get.
• Sign up for charity walks.
• Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

5. Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."
Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."
Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.
Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

Post provided by Wendy's C Fries