Need to get fit, lose belly fat and expose your six pack? Regardless of the infomercials and slick full page ads in the bodybuilding magazines, there are no magic pills or potions. The real secret to a flat stomach is a healthy balanced diet and the right combination of cardiovascular and resistance training.
Any excess body fat is dangerous, but belly or visceral fat has been linked to an increased risk of heart disease, insulin resistance and nearly doubles your risk of developing type 2 diabetes. Body fat generally covers your muscles and forms a layer beneath your skin. Belly fat however, spreads within your abdominal cavity and surrounds and fills any spaces around your organs, your stomach, intestines, liver and kidneys.
How To Tone Up And Lose The Fat
Start with a BALANCED diet. Include lean proteins, complex carbohydrates and healthy omega-3 fatty acids. A good ratio is 40% protein, 40% carbs and 20% healthy fats. If you’re serious about losing fat and building lean muscle, you’ll have to give up junk food, starting with burgers, fries and pizzas. Clean up your diet and eat more natural foods.
Portion control. Once you start eating healthier, eat smaller meals and healthy snacks about every 3 hours. Frequent and smaller meals will help stabilize your blood sugar and eliminate extreme insulin peaks and valleys. When you reduce or eliminate the hormone swings, your body will stop trying to store more body fat and allow you to burn more fat.
Reduce your sugar intake. Stay away from the “sugar bombs” that feed your sweet tooth and your fat. Avoid syrups and liquid sugar in sodas, colas, high-calorie coffee drinks and alcohol. Beer, wine and many liquors contain over 300 calories, and those frappuccinos can easily push 500 calories! If you need caffeine, a cup of black coffee contains only 5 calories.
Creating A Calorie Deficit
To lose your beer belly and expose your six pack, you must create a calorie deficit. Weight loss and reducing body fat is the result of creating a NEGATIVE calorie “deficit” every day. You must burn more calories than you eat. If you’re already exercising and not reaching your goals, then you need to increase the intensity and frequency of your training.
Cardio. Regular and frequent cardiovascular training including running, rowing, and swimming burns calories effectively. Again, If you’re already including cardio but not burning body fat, you need to run, swim or bike more often and more intensely.
Resistance Training. Weight training burns fat and replaces it with lean muscle. Resistance training also increases your metabolism and burns more fat throughout the day.
Core training. Sit ups and crunches do not produce or expose your six pack abs. Focus on core exercises like hanging leg raises, planks and plank variations to develop your abdominals as you continue to reduce your body fat.
Everyone has a six pack. Yours is under the layer of fat that covers your body and accumulates around your belly. The only way to expose that six pack to the world is to eat right and work hard to minimize the layer of fat that covers your abs.
4 Things You Need to Become a Better Athlete✔️✔️✔️
1. Specificity – Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.
2. Periodization – Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.”1 Simply, it is the program design strategy that governs planned, systematic variations in training specificity, intensity, and volume.
3. Functional Strength – Functional strength is the ability to run your load-joints (shoulders, hips, knees, and ankles) through a full range of motion without pain, stiffness, or restriction. This is also known as load-joint articulation.
4. Mobility – The ability to move or be moved freely and easily.
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