Congratulations, you’ve won the six pack lottery
To claim your prize, follow these 6 simple steps to rapid results:
- Exercise tips
- Eat less more often
- Decrease calories, increase exercise
- Burn calories
- Eat well
1. Eat 5 or 6 small meals or snacks a day
This will increase your metabolism and burn more fat.
2. Burn more calories than you consume
Either decrease your total calorie intake or increase the amount of calories you burn. For best results, combine the two aiming for approximately 500 calories difference. Having a calorie deficit ensures the weight you lose is fat rather than muscle or water.
3. Burn calories
Resistance or weight training 2 to 3 times a week will burn calories and increase your metabolism. If you stop training you can say goodbye to a fast metabolism, which means you’ll have to eat less in order to lose weight…which isn’t a good idea.
Interval train 2 to 3 times a week. This can be on the same day as resistance training but for better results have shorter, more regular workouts.
4. Eat a fresh and varied diet
Stay away from processed food. If it wasn’t around 100 years ago, don’t eat it. Try to eat fresh whole foods full of nutrients and fibre.
5. Build your meals around protein
Every meal should contain protein, quality carbohydrates and fats. Your protein source should be about the size of a deck of cards and your vegetables should be a variety of different colours.
6. Exercise tips
Once you’ve done all of the above and have started to trim down, the following exercises will give you a strong stable core. In other words, a six pack.
- Swiss Ball Crunch
- Reverse Crunch
- Plank – front
- Plank – side
- Hip Bridge
- Swiss Ball Back Raises