If you want a six-pack and reduce fat avoid sugar!
Anything containing sugar needs to be avoided, it is highly addictive and highly detrimental to health and fat loss goals. It is important to teach yourself to become a sugar detective by knowing how to read food labels.
Some foods will have half a dozen different types of sugar in the ingredients to help disguise the content; look out for words listed on the label ending in “ose” this means it is sugar, examples are sucrose, maltose, dextrose, fructose, glucose and so on.
Beware of so-called healthy drinks that are hyped up to make them look natural and good for you; they are still sugar, natural sugar on a label means it is still sugar and doesn’t make it any better.
People typically start their day with store bought fruit juices that are high in sugar, they have very little health benefits linked to them because they have been pasteurised. Even if you drink freshly squeezed fruit it is still a high sugar drink, if you want to lose weight you could be making it very difficult for yourself because of the blood sugar response and the release of fat storing hormones associated with consuming sugar. All types of carbohydrate foods once eaten are sugar in the body. Carbohydrate rich foods are mainly non-animal foods.
Excess sugar consumption will eventually affect every organ in the body; it creates an acidic environment within the body and minerals from teeth and bones are used to rectify the imbalance. Long-term abuse leads to decay and weakening of teeth and bones because of all the calcium being taken out of them to protect the blood from the acid state.
If you want a six-pack and reduce fat avoid sugar especially artificial sweeteners found in processed foods and drinks. Always check the labels. Eating sugar creates a never-ending roller coaster ride for hormones such as insulin and cortisol, both fat storing hormones. To help wean off sugar try natural alternatives like stevia, a natural herb you can find in health food shops.
One type of food that people could greatly benefit from not eating is breakfast cereal, the run of the mill breakfast cereals are not health foods. When you take a closer look and see what they consist of a full picture emerges. Most cereals are processed junk food covered in nothing but sugar. If you want six pack abs avoid processed carbohydrates. Eating non-animal foods you find in nature and not those that have been processed will help you reduce fat fast. But don’t forget to include protein foods with every meal.
If you want a six-pack and reduce fat avoid sugar!
Monday, December 28, 2009
Tuesday, December 22, 2009
The Quickest Way to Get a Six Pack – Find Out What to Avoid at the Gym
What works best and how much needs to be done to achieve a six pack?
I get endless amounts of questions from people asking me what type of workout works best and how much needs to be done to achieve fat loss. Lets face it, most gym members participate in unproductive exercise programmes that they endlessly seem to do year after year without achieving results. They hope of waking one day with the body of their dreams. They put their heart and soul into the same programme without ever changing it one iota. The absence of learning or trying different training principles will never work in the long run. Also copying what the latest celebrity is doing or puts their name to won’t work either.
The most common myth that never dies is that lengthy cardio training will shift unwanted body fat. I have years of experience witnessing the lack of results people achieve doing such workouts. I also have dozens of opinions through research and personal experience to back it up. People often turn to me for advice after wasting years doing similar programmes. If you go into any gym in the world you are guaranteed to see members beating themselves up on the cardio equipment, now if you were to go back a year later you would likely see the same members on the same machines doing the same workout with still the same body shape. But this time they will look even more tired and stressed if they haven’t already quit through a lack of results.
People don't understand that exercise is a stress to the body and doing more exercise than the body can cope with breaks the body down together with health. The body needs to be in a stress free state to build muscle or lose body fat effectively. There isn’t any relationship between training duration and achieving results. The type of exercises you perform and the intensity of the workout will also determine if you get results or not.
The advantage of resistance training for fat loss over traditional cardio training out weighs the other by far. Done a certain way resistance training will create a cardiovascular response, killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living and most sports. More importantly it will shape the body making it more aesthetically pleasing at the same time as building lean muscle tissue and strength.
Traditional cardio exercises don’t have enough resistance to create an increase in lean muscle. Anything that increases lean muscle tissue is good news for both men and women; more muscle means a faster metabolism and a lower body fat percentage. You can get very strong and lean without looking like a bodybuilder. One more thing worth mentioning is that resistance training will elevate the metabolism for longer after a workout compared to traditional cardio exercise.
Workouts should be intense and short; whatever method you use it should keep your heart rate elevated and breathing increased whilst resting between exercises or circuits. Workouts should also be structured and directed towards your goals. Neglecting rest outside the gym can have a negative side effect to fat loss too. It is just as important as the workout in order to progress and reach your goal. Rushing around stressed all day will do you no good especially if you are training the same day. How can you train hard if your body hasn’t rested from the last workout or your mind is focused on stressful issues?
Finally don’t reward workouts with a treat, could you imagine giving a recovering alcoholic a bar job and paying them with free drinks from behind the bar, it wouldn’t work, neither does eating junk food after a workout for someone on a fat loss programme. Exercise doesn’t turn bad calories into good calories. The body needs the best nutrition at frequent times throughout the day for optimum fat loss. Yes there is room for a cheat here and there even if you do want to look your best, but going for a pizza on the way home from the gym is a recipe for getting nowhere.
What works best and how much needs to be done to achieve a six pack?
I get endless amounts of questions from people asking me what type of workout works best and how much needs to be done to achieve fat loss. Lets face it, most gym members participate in unproductive exercise programmes that they endlessly seem to do year after year without achieving results. They hope of waking one day with the body of their dreams. They put their heart and soul into the same programme without ever changing it one iota. The absence of learning or trying different training principles will never work in the long run. Also copying what the latest celebrity is doing or puts their name to won’t work either.
The most common myth that never dies is that lengthy cardio training will shift unwanted body fat. I have years of experience witnessing the lack of results people achieve doing such workouts. I also have dozens of opinions through research and personal experience to back it up. People often turn to me for advice after wasting years doing similar programmes. If you go into any gym in the world you are guaranteed to see members beating themselves up on the cardio equipment, now if you were to go back a year later you would likely see the same members on the same machines doing the same workout with still the same body shape. But this time they will look even more tired and stressed if they haven’t already quit through a lack of results.
People don't understand that exercise is a stress to the body and doing more exercise than the body can cope with breaks the body down together with health. The body needs to be in a stress free state to build muscle or lose body fat effectively. There isn’t any relationship between training duration and achieving results. The type of exercises you perform and the intensity of the workout will also determine if you get results or not.
The advantage of resistance training for fat loss over traditional cardio training out weighs the other by far. Done a certain way resistance training will create a cardiovascular response, killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living and most sports. More importantly it will shape the body making it more aesthetically pleasing at the same time as building lean muscle tissue and strength.
Traditional cardio exercises don’t have enough resistance to create an increase in lean muscle. Anything that increases lean muscle tissue is good news for both men and women; more muscle means a faster metabolism and a lower body fat percentage. You can get very strong and lean without looking like a bodybuilder. One more thing worth mentioning is that resistance training will elevate the metabolism for longer after a workout compared to traditional cardio exercise.
Workouts should be intense and short; whatever method you use it should keep your heart rate elevated and breathing increased whilst resting between exercises or circuits. Workouts should also be structured and directed towards your goals. Neglecting rest outside the gym can have a negative side effect to fat loss too. It is just as important as the workout in order to progress and reach your goal. Rushing around stressed all day will do you no good especially if you are training the same day. How can you train hard if your body hasn’t rested from the last workout or your mind is focused on stressful issues?
Finally don’t reward workouts with a treat, could you imagine giving a recovering alcoholic a bar job and paying them with free drinks from behind the bar, it wouldn’t work, neither does eating junk food after a workout for someone on a fat loss programme. Exercise doesn’t turn bad calories into good calories. The body needs the best nutrition at frequent times throughout the day for optimum fat loss. Yes there is room for a cheat here and there even if you do want to look your best, but going for a pizza on the way home from the gym is a recipe for getting nowhere.
What works best and how much needs to be done to achieve a six pack?
Friday, December 18, 2009
How to Burn Fat at Home – Save Time by Not Going to the Gym
How to get a six-pack without breaking your favourite lifestyle trend!
Finally there is a way to achieve fat loss without missing your favourite television show. I'm going to show you a way to exercise without leaving the house. No more excuses, this is the ultimate exercise plan for the couch potato.
You have always wanted a six-pack but there is just one problem that stands in your way, you are a self-confessed television addict. We are all aware that sitting on our backsides from dawn till dusk isn't what our bodies are designed to do. What follows is a system to break that habit without breaking your favourite lifestyle trend. The next time you get in from work and park yourself in front of the TV set until bedtime you have to promise to yourself to do the following exercise recommendations as described below.
Remember there is nothing wrong with watching the TV if that's what you want to do, watching TV doesn't make people obese it is overeating and a lack of exercise.
The following recommendations can help jumpstart the metabolism and increase enthusiasm to help you want to create a stronger, healthier body without it interfering with your current lifestyle. This is what you need to do, choose a two-hour window you want to work in, typically the most watched programmes are half an hour long on an evening. There is nothing wrong with doing this exercise plan at anytime of the day as long as you stick to the following guidelines.
1. Perform a circuit before the first TV show of your 2-hour window begins.
2. Perform a circuit when the Ad break is on.
3. Perform a circuit when the TV show is ending.
4. Repeat steps 1-3 for 2 hours.
This should work out so you are moving every fifteen minutes or so. You need to do enough exercise for about three minutes work on each of the circuits. The aim is to achieve between five and ten circuits in each two-hour window. Do this 5 days a week and you will burn more calories and tone the muscles whilst doing the same thing as you would normally be doing. In case you forgot what that is its sitting in front of the TV, whilst probably feeding your face with the wrong type of calories.
Here are some sample circuits
Circuit 1. Bodyweight squats for 30 seconds immediately followed by press-ups for 30 seconds
(Repeat 3 times).
Circuit 2. Static wall sit, hold for 30 seconds immediately followed by alternating lunges 30 seconds. (Repeat 3 times).
Circuit 3. Alternating Step Ups on to a Chair for 30 seconds immediately followed by chair dips for 30 seconds. (Repeat 3 times).
Circuit 4. Static wall sit, hold for 30 seconds immediately followed by a plank, hold for 30 seconds.
(Repeat 3 times).
Circuit 5. Bent leg raise with a pelvic tilt for 30 seconds work immediately followed by reverse crunches for 30 seconds. (Repeat 3 times).
Remember to stretch any tight muscles for around 20 seconds before and after your circuits. This could be done whilst watching the TV show so it doesn't interfere with any of the circuits. When designing an exercise programme there are millions of circuit options to choose from and more than one right way to do it. The best way is always the simplest way. If you opt for the simple way i.e. fewer exercises it will give you more focus on getting the technique correct.
After doing this for a few weeks your body's demand for proper nutrition to supply the energy needed for the extra work will be overpowering. Make sure you don’t neglect the most important ingredient for fat loss or you will never achieve the results you want.
How to get a six-pack without breaking your favourite lifestyle trend!
Finally there is a way to achieve fat loss without missing your favourite television show. I'm going to show you a way to exercise without leaving the house. No more excuses, this is the ultimate exercise plan for the couch potato.
You have always wanted a six-pack but there is just one problem that stands in your way, you are a self-confessed television addict. We are all aware that sitting on our backsides from dawn till dusk isn't what our bodies are designed to do. What follows is a system to break that habit without breaking your favourite lifestyle trend. The next time you get in from work and park yourself in front of the TV set until bedtime you have to promise to yourself to do the following exercise recommendations as described below.
Remember there is nothing wrong with watching the TV if that's what you want to do, watching TV doesn't make people obese it is overeating and a lack of exercise.
The following recommendations can help jumpstart the metabolism and increase enthusiasm to help you want to create a stronger, healthier body without it interfering with your current lifestyle. This is what you need to do, choose a two-hour window you want to work in, typically the most watched programmes are half an hour long on an evening. There is nothing wrong with doing this exercise plan at anytime of the day as long as you stick to the following guidelines.
1. Perform a circuit before the first TV show of your 2-hour window begins.
2. Perform a circuit when the Ad break is on.
3. Perform a circuit when the TV show is ending.
4. Repeat steps 1-3 for 2 hours.
This should work out so you are moving every fifteen minutes or so. You need to do enough exercise for about three minutes work on each of the circuits. The aim is to achieve between five and ten circuits in each two-hour window. Do this 5 days a week and you will burn more calories and tone the muscles whilst doing the same thing as you would normally be doing. In case you forgot what that is its sitting in front of the TV, whilst probably feeding your face with the wrong type of calories.
Here are some sample circuits
Circuit 1. Bodyweight squats for 30 seconds immediately followed by press-ups for 30 seconds
(Repeat 3 times).
Circuit 2. Static wall sit, hold for 30 seconds immediately followed by alternating lunges 30 seconds. (Repeat 3 times).
Circuit 3. Alternating Step Ups on to a Chair for 30 seconds immediately followed by chair dips for 30 seconds. (Repeat 3 times).
Circuit 4. Static wall sit, hold for 30 seconds immediately followed by a plank, hold for 30 seconds.
(Repeat 3 times).
Circuit 5. Bent leg raise with a pelvic tilt for 30 seconds work immediately followed by reverse crunches for 30 seconds. (Repeat 3 times).
Remember to stretch any tight muscles for around 20 seconds before and after your circuits. This could be done whilst watching the TV show so it doesn't interfere with any of the circuits. When designing an exercise programme there are millions of circuit options to choose from and more than one right way to do it. The best way is always the simplest way. If you opt for the simple way i.e. fewer exercises it will give you more focus on getting the technique correct.
After doing this for a few weeks your body's demand for proper nutrition to supply the energy needed for the extra work will be overpowering. Make sure you don’t neglect the most important ingredient for fat loss or you will never achieve the results you want.
How to get a six-pack without breaking your favourite lifestyle trend!
Monday, December 14, 2009
Progressive Fat Loss – Avoid Tunnel Vision Diets
How to Keep Reducing Body Fat
The main drawback with someone on a diet is the mind; the mind can stand in the way of progress. At the front of a dieters’ mental consciousness is their relationship with calories and the bathroom scales. This can become a vicious circle and a recipe for failure.
Dieters imprison themselves at all levels so they can reach a constant flow of progress on the scales. This is tunnel vision dieting without any concern for anything but numbers. Clever marketing has tricked and got inside the heads of the venerable dieters to the extreme where nutritional health isn’t the priority anymore.
For years the dieting industry has used the low calorie approach to answer the obesity problem leaving the public with a very shallow understanding about nutrition. This has left a very sour taste in the mouth of many dieters whose progress has vanished in thin air instead of seeing excess body weight and fat disappear.
So what can potentially go wrong for a typical dieter? If the desired bodyweight is reached it is likely to be only temporary due to the unnatural dieting methods followed. This normally leads to a lifetime of yoyo dieting with body weight fluctuations and malnutrition.
The run of the mill low calorie dieting advice has led people to do things on gut feeling rather than on actual proven formulas. For example, if someone is not losing at a rate they desire they will either cut their calories to a dangerously low level and/or increase their exercise volume to compensate for a lack of progress. It becomes a battle that can’t be won resulting in more vulnerability towards worthless quick fixes.
If something sounds too good to be true then it normally is. It is essential to approach dieting with an open mind and great care must be taken when choosing whose advice to follow. Once a basic understanding about nutrition is achieved it is easy to pick out the proper advice from the ridiculous scams. The shelves of supermarkets and health food shops are full of diet foods connected to the biggest companies in the diet industry. No matter what it reads on the label if it contains ingredients you can’t pronounce or high amounts of sugar or sodium then it cant’ be helping you fight the fat can it? Remember knowing the basics can save you years of frustration and loads of money in the process.
I will finish this article by saying using the mirror or using a tape measure is far more better then getting weighed and living by numbers. What you see is what you get.
How to Keep Reducing Body Fat
The main drawback with someone on a diet is the mind; the mind can stand in the way of progress. At the front of a dieters’ mental consciousness is their relationship with calories and the bathroom scales. This can become a vicious circle and a recipe for failure.
Dieters imprison themselves at all levels so they can reach a constant flow of progress on the scales. This is tunnel vision dieting without any concern for anything but numbers. Clever marketing has tricked and got inside the heads of the venerable dieters to the extreme where nutritional health isn’t the priority anymore.
For years the dieting industry has used the low calorie approach to answer the obesity problem leaving the public with a very shallow understanding about nutrition. This has left a very sour taste in the mouth of many dieters whose progress has vanished in thin air instead of seeing excess body weight and fat disappear.
So what can potentially go wrong for a typical dieter? If the desired bodyweight is reached it is likely to be only temporary due to the unnatural dieting methods followed. This normally leads to a lifetime of yoyo dieting with body weight fluctuations and malnutrition.
The run of the mill low calorie dieting advice has led people to do things on gut feeling rather than on actual proven formulas. For example, if someone is not losing at a rate they desire they will either cut their calories to a dangerously low level and/or increase their exercise volume to compensate for a lack of progress. It becomes a battle that can’t be won resulting in more vulnerability towards worthless quick fixes.
If something sounds too good to be true then it normally is. It is essential to approach dieting with an open mind and great care must be taken when choosing whose advice to follow. Once a basic understanding about nutrition is achieved it is easy to pick out the proper advice from the ridiculous scams. The shelves of supermarkets and health food shops are full of diet foods connected to the biggest companies in the diet industry. No matter what it reads on the label if it contains ingredients you can’t pronounce or high amounts of sugar or sodium then it cant’ be helping you fight the fat can it? Remember knowing the basics can save you years of frustration and loads of money in the process.
I will finish this article by saying using the mirror or using a tape measure is far more better then getting weighed and living by numbers. What you see is what you get.
How to Keep Reducing Body Fat
Wednesday, December 9, 2009
Six Pack Food List to Help Get Ripped and Lean
Get a Six-Pack Without Living on Chicken and Rice
I’m going to share with you the list of foods I’ve bought this week for the week ahead. My six-pack is visible, I have 3 millimetres of fat on my waist and these are the foods I buy and eat in a typical week. Note the variety I include, proof you can have a six-pack without living on chicken and rice and low fat rubbish. Most of the food on the list is organic or free range. I never cycle my diet at any particular time of the year, I eat consistently throughout the year without the need to ever change or reduce anything in my diet.
Mineral water
Herbal tea
Wheat free bread (I eat a few slices each week)
Puffed wholegrain rice cereals
Flax seed powder
Red apples
Pears
Blueberries
Sweet potatoes
Mange tout
Sugarsnap peas
Spinach
Runner beans
Peppers
Cauliflower
Broccoli
Asparagus
Tomatoes
Mushrooms
Red onions
Walnuts
Mixed nuts
Salmon Pate
Mackerel Pate
Salmon
Kipper
Cottage cheese
Natural yoghurt
Ghee butter
Eggs
Chicken legs
Chicken thigh fillets
Minced lamb
Gluten free pork sausages
Beef fillet
Sea salt
Rice cakes
Whey protein
Hemp seed oil
Look at your own shopping list and compare the variety. The quickest way to fat loss is eating natural and eliminating processed food. It’s not always about calories but about the quality of those calories and how many of those calories your body can digest.
Protein and good fats are your best friends when it comes to getting a six-pack and staying lean. Stay away from processed foods high in sugar, regardless what it says on the label.
Get a Six-Pack Without Living on Chicken and Rice
I’m going to share with you the list of foods I’ve bought this week for the week ahead. My six-pack is visible, I have 3 millimetres of fat on my waist and these are the foods I buy and eat in a typical week. Note the variety I include, proof you can have a six-pack without living on chicken and rice and low fat rubbish. Most of the food on the list is organic or free range. I never cycle my diet at any particular time of the year, I eat consistently throughout the year without the need to ever change or reduce anything in my diet.
Mineral water
Herbal tea
Wheat free bread (I eat a few slices each week)
Puffed wholegrain rice cereals
Flax seed powder
Red apples
Pears
Blueberries
Sweet potatoes
Mange tout
Sugarsnap peas
Spinach
Runner beans
Peppers
Cauliflower
Broccoli
Asparagus
Tomatoes
Mushrooms
Red onions
Walnuts
Mixed nuts
Salmon Pate
Mackerel Pate
Salmon
Kipper
Cottage cheese
Natural yoghurt
Ghee butter
Eggs
Chicken legs
Chicken thigh fillets
Minced lamb
Gluten free pork sausages
Beef fillet
Sea salt
Rice cakes
Whey protein
Hemp seed oil
Look at your own shopping list and compare the variety. The quickest way to fat loss is eating natural and eliminating processed food. It’s not always about calories but about the quality of those calories and how many of those calories your body can digest.
Protein and good fats are your best friends when it comes to getting a six-pack and staying lean. Stay away from processed foods high in sugar, regardless what it says on the label.
Get a Six-Pack Without Living on Chicken and Rice
Saturday, December 5, 2009
How to Lose Weight and Shift Stubborn Body Fat without Counting Calories, Weighing Food, Eliminating Food Groups and Exercising like Mad
The most important actions to take to fight the fat
Ever wondered why diets never seem to work for permanent results? Have you tried and failed to lose weight or shift stubborn body fat in the past by counting calories, weighing food, eliminating food groups and exercising like mad? I recommend the first and one of the most important actions to take to fight the fat is to set goals and ask yourself the reasons why you want fat loss.
If you want guaranteed results in a speedy fashion you need to know which direction to take and avoid making the same mistakes other dieters make by not setting clear goals. After all you wouldn’t dream of going on a road trip to a brand new destination without turning on the Sat Nav in your vehicle would you? So why should it be different when embarking on a body transformation journey?
These are the main questions you need to ask yourself in order to succeed.
1. What Do You Want To Look Like? Write this down; describe everything in the finest detail and compare it to where you are now, don’t forget to describe your feelings now and how you will feel like once you reach your goal. Once you write down the changes you would like to see it is easier for the mind to accept and become comfortable with in order to make the steps to make it happen. I believe if you do this you will be using a very powerful psychological leap forward and according to my research is a routine almost all self-made millionaires and successful people have used.
2. What Time Frame Do You Want This To Happen? Be realistic but don’t be too conservative, a bit of pressure is good. If you fail to set a time on your goal you are less likely to accomplish what you set out to achieve because you haven’t any need to rush which could make you lazy. Never throw away the chance of an extra motivational tool. Weeks and months up to a wedding, birthday or holiday are all great targets to aim for.
3. Who Are You Doing This For and Why? Is it for your health & happiness, family/partner or for your career? Once you find the trigger point you have another motivational tool. There is no better motivation for doing something than to do it to impress someone you care about. But the bottom line is if you don’t want fat loss for yourself then you are not ready to take the steps needed to succeed. You must genuinely want it enough to take the action required.
The above guidelines for successful fat loss are all free. They are overlooked by the quick fix culture but very powerful when used and applied to your goals.
The most important actions to take to fight the fat
Ever wondered why diets never seem to work for permanent results? Have you tried and failed to lose weight or shift stubborn body fat in the past by counting calories, weighing food, eliminating food groups and exercising like mad? I recommend the first and one of the most important actions to take to fight the fat is to set goals and ask yourself the reasons why you want fat loss.
If you want guaranteed results in a speedy fashion you need to know which direction to take and avoid making the same mistakes other dieters make by not setting clear goals. After all you wouldn’t dream of going on a road trip to a brand new destination without turning on the Sat Nav in your vehicle would you? So why should it be different when embarking on a body transformation journey?
These are the main questions you need to ask yourself in order to succeed.
1. What Do You Want To Look Like? Write this down; describe everything in the finest detail and compare it to where you are now, don’t forget to describe your feelings now and how you will feel like once you reach your goal. Once you write down the changes you would like to see it is easier for the mind to accept and become comfortable with in order to make the steps to make it happen. I believe if you do this you will be using a very powerful psychological leap forward and according to my research is a routine almost all self-made millionaires and successful people have used.
2. What Time Frame Do You Want This To Happen? Be realistic but don’t be too conservative, a bit of pressure is good. If you fail to set a time on your goal you are less likely to accomplish what you set out to achieve because you haven’t any need to rush which could make you lazy. Never throw away the chance of an extra motivational tool. Weeks and months up to a wedding, birthday or holiday are all great targets to aim for.
3. Who Are You Doing This For and Why? Is it for your health & happiness, family/partner or for your career? Once you find the trigger point you have another motivational tool. There is no better motivation for doing something than to do it to impress someone you care about. But the bottom line is if you don’t want fat loss for yourself then you are not ready to take the steps needed to succeed. You must genuinely want it enough to take the action required.
The above guidelines for successful fat loss are all free. They are overlooked by the quick fix culture but very powerful when used and applied to your goals.
The most important actions to take to fight the fat
Subscribe to:
Posts (Atom)
