There is a phrase that you will see from time to time that says 'six pack abs are made in the kitchen'. If you are like I was the first time I heard that phrase then your head got scratched. The more you think about it though, it makes perfect sense. It doesn't make any difference what kind of work you do to get your stomach rock hard and muscular, if you don't have the fat removed, no one will see the muscles. If you want to have a six pack that everyone can see, you must remove the belly fat.
Going back to that phrase, 'six pack abs are made in the kitchen', the key to getting there is going to be through diet and a lot of hard work. To get to a point where six pack abs can be seen you need to have a very low body fat percentage. Your body fat needs to be less than 10% for men and 14% for women. This isn't going to happen for many of us unless we make some serious changes in the way we eat.
Calories are essentially responsible for weight gain or weight loss so let's look at calories first. Eating less calories in your diet than what you body needs is by far the most effective way of shedding fat. If we consider that each pound of fat contains approximately 3500 calories, one would need to eat 500 calories less per day, in order to lose one pound of fat over a period of one week. When your calorie intake drops below the amount that is required, your body starts using its reserves. Exercise is of course the best way to increase the demand for energy, thereby causing the body to burn more fat.
We know now that getting that calorie count down is the only way you're ever going to see your six-pack so here are four easy steps to follow.
1. Carbohydrates are a source of fuel for the human body. Likewise, your body will always use the carbs you're providing it with before turning to its fat reserves so the less carbs you provide your body with; the sooner it will start burning fat. The disadvantage of this method though, is that for those trying to build muscle; carbs are a very important and much needed source of energy. However, if your goal is to lose weight, then cutting back on carbs is highly effective.
2. Perhaps one of the most common problems people face when they go on diet, is that they tend to lose muscle as well as fat. Essentially this is because while on a diet, one is most often depriving one's body of much needed fuel. The best way to counter this negative result of carb deprivation is by including a lot of protein in your diet. Of course, as I've mentioned earlier, you need to remember that calorie intake must however still be kept at a level which is less than your body requires, which in essence means that you need to eat less than what your body needs. Under normal circumstances, those who are trying to increase muscle mass would need to ensure that approximately twenty to thirty percent of their diet consists of protein. On the other hand, if you're cutting back on carbs as part of your diet, then you should increase your protein content to about forty percent.
3. Cut back on bad fat and eat more good fat. Of course you need to be cutting the bad fat out as much as possible but you don't need to be cutting out all fats. Bad fats are the saturated and trans fatty kinds which can be used for energy and your body tends to store. The good kinds of fat are monounsaturated fats which aren't stored by your body, aren't used as energy, but are great at increasing your metabolism. Increased metabolism means helps bring about fat loss making it easier for you to see your six pack abs.
4. Considering that the human body is approximately 70% water, it makes sense that it requires abundant water in order to operate effectively. Deprive your body of water and you can be rest assured, it will be storing water away when you do give it some. However, if you drink enough water to meet your body's demand, not only will you be helping to clean your system out but you'll not be giving your body any reason to store water. Additionally those on diet can benefit from the fact that drinking plenty of water allows you to feel full. - 15683
Going back to that phrase, 'six pack abs are made in the kitchen', the key to getting there is going to be through diet and a lot of hard work. To get to a point where six pack abs can be seen you need to have a very low body fat percentage. Your body fat needs to be less than 10% for men and 14% for women. This isn't going to happen for many of us unless we make some serious changes in the way we eat.
Calories are essentially responsible for weight gain or weight loss so let's look at calories first. Eating less calories in your diet than what you body needs is by far the most effective way of shedding fat. If we consider that each pound of fat contains approximately 3500 calories, one would need to eat 500 calories less per day, in order to lose one pound of fat over a period of one week. When your calorie intake drops below the amount that is required, your body starts using its reserves. Exercise is of course the best way to increase the demand for energy, thereby causing the body to burn more fat.
We know now that getting that calorie count down is the only way you're ever going to see your six-pack so here are four easy steps to follow.
1. Carbohydrates are a source of fuel for the human body. Likewise, your body will always use the carbs you're providing it with before turning to its fat reserves so the less carbs you provide your body with; the sooner it will start burning fat. The disadvantage of this method though, is that for those trying to build muscle; carbs are a very important and much needed source of energy. However, if your goal is to lose weight, then cutting back on carbs is highly effective.
2. Perhaps one of the most common problems people face when they go on diet, is that they tend to lose muscle as well as fat. Essentially this is because while on a diet, one is most often depriving one's body of much needed fuel. The best way to counter this negative result of carb deprivation is by including a lot of protein in your diet. Of course, as I've mentioned earlier, you need to remember that calorie intake must however still be kept at a level which is less than your body requires, which in essence means that you need to eat less than what your body needs. Under normal circumstances, those who are trying to increase muscle mass would need to ensure that approximately twenty to thirty percent of their diet consists of protein. On the other hand, if you're cutting back on carbs as part of your diet, then you should increase your protein content to about forty percent.
3. Cut back on bad fat and eat more good fat. Of course you need to be cutting the bad fat out as much as possible but you don't need to be cutting out all fats. Bad fats are the saturated and trans fatty kinds which can be used for energy and your body tends to store. The good kinds of fat are monounsaturated fats which aren't stored by your body, aren't used as energy, but are great at increasing your metabolism. Increased metabolism means helps bring about fat loss making it easier for you to see your six pack abs.
4. Considering that the human body is approximately 70% water, it makes sense that it requires abundant water in order to operate effectively. Deprive your body of water and you can be rest assured, it will be storing water away when you do give it some. However, if you drink enough water to meet your body's demand, not only will you be helping to clean your system out but you'll not be giving your body any reason to store water. Additionally those on diet can benefit from the fact that drinking plenty of water allows you to feel full. - 15683
About the Author:
Whether you want to gain muscle, lose weight or just get fit, check out Rob's site at growmymuscles to discover some great tips and follow his progress to weight loss and fitness.
