Let me ask you few questions, how will you feel if you could wear suit you always wanted without feeling like you need to hide your tummy? How will it make you feel if you could weigh what you did when you were in the best shape of your life? What can you give to feel more confident, sleep better and gain tons of energy . Let me guess……..Anything Yes you are ready to give Anything!
Well, I am here to tell you that all this can be achieved by applying a little bit of discipline and some simple rules to your routine.So lets get started.
1) Burn the extrazzzz:
You have to burn some fat if you want to see those Abs! and please it does not have to be only crunches, sit ups and running. Think of activities that get you winded……exercises that keep your heartbeat up for long and can burn a whole lot of calories. A 2 hour hike can burn around 800 calories. Hop on a treadmill on an incline! You will be surprised how a little incline can do to your calorie burn. They are not the only option you have you can also try Russian twists, Scorpion tails, dip bar knee raises, hanging leg or knee raises, standing rope crunches and side bends. Vary your exercises add resistance and weights to create more defined abs.
2) Keep yourself hydrated:
That’s right drinking plenty of water every day. Have around 1 litre/20 kg of your weight. Start your day by having 2 glass of water as soon as you wake up. Water plays a vital role in cleansing of the system. A little tip have chilled water. Your body will burn more calories than it burns at room temperature in order to maintain the body temperature. So why not burn calories by drinking water!
3) Apply 30/30 rule to your breakfast:
Eat your breakfast within 30 minutes of your waking up and make sure you eat at least 30 grams of protein! Protein gives you a sense of fullness and also kick starts your metabolism.
4) Target on protein:
That’s right protein is one of the basic building block of human body, making upto 6% of the total body weight. Muscles ,hair, skin, connective tissues even our DNA are made up of protein. Therefore target more on intake protein. Human body requires approximately 2 gm of protein/ kg of its weight. You must consume protein with every meal, if you do that you won’t be hungry .Some of the high protein options are chicken, fish, beef, eggs, dairy products, beans, nuts and seeds. Other sources can be protein shakes and bar but the sugar and carb levels in those can be deceiving.
5) Say no to carbs!
Carbohydrates are an essential nutrient that is utilized as fuel by our body. But the reality is that it kills abs! Fast digesting carbs like bread and potatoes can hinder fat loss. Instead, consume carb sources like fruits, veggies, legumes, brown rice, whole grains and oats.
6) You can eat after dark:
Yep! You read that right. Eat as many proteins and veggies,but here’s the rule….Do Not Eat any Carbs after dark.They turn to sugar and will get stored as fat.
7) Pull on some weight:
Come on Hercules! Move on to some heavy weight exercises. This should be done 3-6 times per week.You should focus on strength and endurance and not building mass at this time. After you get lean then you can focus on adding some muscle mass.
So what stopping you from getting abs?
So get out of your own way and your comfort zone. Make a commitment to yourself and get started….All the Best!