By Martin Bolduc

If you are reading this article, chances are you are amongst the millions out there looking to get those 6 pack abs. Yet, over the years, you have found out that in spite of working out your abs every single day and doing hundreds of reps and tens of sets every single time, you still have nothing to show for you efforts. So, where are you going wrong?

Well, I will tell you where. A lot of people think that doing more exercises and more reps will give you that wash board tummy. The truth of the matter is, although these are important; you will get the visibility in your abs only by going on a weight loss program. By this, I mean not only using including weight loss exercises in your program but also watching diet to cause an express weight loss. Part of the reason is that everyone has a layer of fat sitting on top of your abs. So, unless you don’t get rid of this fat, you might as well do sets and reps for the core day in and day out but aren’t gonna see results. Don’t get me wrong, you will end up strengthening your abs but will not be able to see them.

In this article, I will talk 3 simple yet golden rules to get 6 pack abs like the movie stars. These will help you reach there in the quickest possible time.

Rule 1 to get 6 Pack Abs: Get some cardio in. Period.

I have seen a lot of guys doing weights every single day and doing a bit of core work at the end of the workout. That is not gonna cut it for you. Do not be scared of losing size. People who advice that cardio would reduce your strength or size cannot be more wrong. The size that you’d be losing would most definitely be all fat. Also, at the end of the day, if you are leaner or more ripped, you will look bigger.

Again, by cardio, I do not mean you have to go 45 minutes on the treadmill. Try doing some intense cardio in short intervals. Plyometric training along with Olympic lifting (even for women) is a good option to get lean while maintain your strength. Also, an activity like circuit training or anaerobic training like rowing will help you achieve those 6 pack abs quicker that just resistance training.

If you are looking to lose weight, I would definitely put on at least 2 sessions of  HIIT (High Intensity Interval Training) in a week.

Rule 2 to get 6 Pack Abs: Get the diet right!

If you are going to eat whatever you want, all that hard work at the gym is going to go down the drain. Being strict with your food is as important if not more than proper training to get those 6 pack abs. A golden rule is to get the proteins in your diet up so that most of the calories come from proteins. The amount will depend on your fitness goals. However, as a general guideline, a protein ratio of more than 40% in each meal should do the trick What the proteins basically do is that they up your metabolism. Also, excess of proteins are less likely to be deposited as fat than carbs.

If you are not getting enough protein through your diet, you might want to use protein supplements to not only bump up your metabolism and to boost recovery. I would definitely use them for the simple reason that they are convenient (as opposed to cooking lean meat if you were to get the same amount of proteins) and also cost efficient in the long run. However, protein supplements are good for those who eat ‘on the go’ and should never replace natural sources of protein.

A lot has been written about carbs and the role that they play in fat deposition. In order not to confuse you too much, I would suggest you keep the carbs to minimum. A good idea is to eat complex carbs more often rather than foods containing simple carbs like cakes and pastries.

Rule 3 to get 6 Pack Abs: Progressive Fitness Program

For too many years, you’ve been going to the gym and then deciding what you are gonna do that day. If you are looking to make real progress, it makes sense that you plan things out. Always look to have a proper fitness program in place. Ideally, this should be progressive in nature where you up the intensity every 4 or 6 weeks. Use these 3 simple rules and nothing will stop you from getting your 6 pack abs.

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There’s nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Servings: 10

Here’s what you need…

• 1 cup dried pinto beans
• 1 large yellow onion
• 1 Tablespoon olive oil
• 4 cloves garlic, minced
• 4 cups filtered water
• 2 bouillon cubes
• dash of freshly ground sea salt
• dash of freshly ground pepper
• 2 bay leaves
• 2 teaspoons dried rosemary, crushed between your fingers
• 5 large carrots, diced
• 2 bunches kale, chopped

1- Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.

2- In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
3- Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.

4- Remove the bay leaves, add more salt and pepper if needed.

Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.

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Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here’s what you need:

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

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Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1 Here’s what you need:

• Sprouted grain bread
• 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
• 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
• 1/2 of a banana, sliced

1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein

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Fat Burning Cardio – The Best Workouts For Weight Loss

Q: What is a protein drink?

A: Any drink with high protein content can be called a protein drink.

Protein drinks are often made by adding a protein source to fluid such as

milk, water or juice. A variety of commercial protein powders are available

for purchase at sport nutrition store.

Q: Why do I need protein?

A: Vigorous exercise and resistance training damage your muscle tissue.

While this damage is a necessary and normal response to physical exertion,

your body needs protein to repair it.

Q: Should I drink protein drinks?

A: The average person needs 0.8 grams of protein per kilogram of body

weight per day. This means that the average 70 kg male needs 56 grams of

protein per day. A UW student with healthy eating habits gets about 60 to 80

grams of protein in a day. However, if your eating habits are off track, your

body might not be getting enough protein. And most certainly not enough at

the right times during the day.

People who exercise at moderate to heavy intensity need 1.2 to 1.7

grams of protein per kilogram of body weight per day, or 84 to 119 grams of

protein for the average 70 kg male.

Protein drinks SHOULD NOT replace natural sources of protein. They

are used to fill the gap between what you eat and what your body needs.

Natural protein sources are flavored over synthetic ones. Snacks high

in natural protein can be just as convenient as a protein drink, e.g., chicken

breast and a banana, peanut butter and crackers, yogurt.

Q: When should I consume a protein drink?

A: As soon as you are finished your workout. Add a carbohydrate source

such as fruit juice for a more speedy recovery.

Q: Someone told me consuming a protein drink before

my workout is better than after. Is this true?

A: It’s best to fuel about 2 hours prior to your workout, and immediately

after. Your pre-workout fuel will include protein with a moderate glycemic

index carbohydrate food for optimal results.

This helps to keep your blood sugar stable while you work out. And,

research shows greater protein delivery to your working muscles.

Q: I went to my local sport nutrition store today. There

are so many different brands of protein powder, and

some are very expensive. How do I choose?

A: First of all, ignore the flashy “research claims” plastered all over the

product. These claims are often made based on research with flawed

experiment design. The health “benefit” claims are often glorified, and

potential risks may be minimized or ignored.

It helps to know a little about protein. Protein is made up of a long

chain of amino acids. When we consume a protein, it is broken down into

its component amino acids and then re-assembled into the kind of protein

our body needs. In order for a complete protein to be assembled, our body

needs 8 amino acids. These are known as the essential amino acids.

Any protein you buy should, at minimum, carry these 8 essential amino

acids.

The essential amino acids are: Tryptophan, Valine, Threonine,

Isoleucine, Leucine, Lysine, Phenylalanine and Methionine.

Many expensive protein powders claim to be superior because they

carry additional amino acids (there are 20 in total). Claiming these are

superior is false. As long as we have the 8 essential amino acids, our body

makes the other 12 when they are needed.

Many protein powders will also claim to be superior because they have

added “performance enhancing” vitamins and minerals. You may not need

these if you are eating well. At best, you are buying extra nutrients you

won’t use. On the other hand, over supplementing can cause problems. Be

wise and use only what you need!

Q: I read in a muscle magazine that if I am looking to

build muscle I should consume at least 300 g of protein

per day. Is this true?

A: There are mixed opinions regarding the maximum daily protein

requirements. While it is recommended that a person who exercises heavily

needs 1.7 grams of protein per kilogram bodyweight per day, it is not

uncommon for athletes to consume 2.2 grams per kilogram, and even more,

each day.

Most bodybuilding literature (such as the “muscle magazines”) will

suggest that an individual ingest 4.4 grams per kilogram (2 grams per

pound), however there is no scientific literature to suggest that this is

necessary, or even beneficial.

Excess protein is broken down and stored as fat. Over consumption of

protein can cause weight gain and also puts unneeded stress on the

kidneys.

Q: So if you could sum it all up, would you say drinking

protein drinks is good?

A: Yes. Protein drinks are a good source of quick protein post-workout.

They should be used as a complementary source of protein and should not

replace the natural protein you consume.

And, they make a great mid afternoon snack for those who more

sedentary. Try a protein drink, or make your own, and feel how it helps keep

blood sugar, and thus your energy, stable through the day!

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Eating well is important at any age, but it is especially important as you get older.

For many adults, though, eating well all the time can be a challenge.

• Why do I need to eat well?
• What is the connection between eating well and aging well?
• What can I do to eat better?
• How can I set goals that I can actually meet?

Why do I need to eat well?

No matter when you start, healthy eating can help you maintain and even improve your health – especially if you combine it with exercise.

Together, healthy eating and regular physical activity can mean the difference between independence and a life spent relying on others.

It can give you the energy you need to stay active and do the things you want to do.

It can also prevent or slow down the progress of many chronic illnesses, such as heart disease and diabetes, osteoporosis and some forms of cancer. And it can help you cope better with both physical and mental stress, surgery and even the common cold or flu.

What is the connection between eating well and aging well?

Healthy living – which includes both healthy eating and getting regular physical activity – can help you adjust to the natural aging process and retain your youthful vigor.

The basics of Healthy Living

Eat a variety of foods.

Eat in moderation. Size matters, so watch your portions!

Eat more:

• Vegetables and fruit
• Whole grains (for example, breads, pasta, oatmeal and brown rice)
• Legumes (such as dried beans, peas, lentils)
• Fish
• Unsaturated fats (from vegetable oils, nuts, and seeds)
• Lean meat (for example chicken and turkey)

Eat Less:

• Saturated fats (found in butter, lard, deli meats, bacon and sausages)
• Trans fats (found in processed foods, cookies, cakes and deep-fried foods)
• Refined or enriched grains
• Salt and sugar (including sugary drinks as well as jams, candies and baked goods)

Drink more water.

Do something active everyday. ( Exercises For Burning Belly Fat – Top Moves For Success)

What can I do to eat better?

The challenge is to eat in a way that helps you maintain a healthy weight, while providing you with the nutrients you need for good health.

• Vegetables and fruit
• Grain products, including bread rice, pasta and cereals
• Milk and alternatives, such as low fat cheese and yogurt
• Meat – fish, shellfish, poultry, lean meat – and alternatives, such as eggs, beans, lentil, chickpeas, tofu and nuts.

How can I set goals that I can actually meet?

The easiest way to move towards healthy eating every day is to set goals that you really can meet. For example, say to yourself:

• I will eat one more fruit and one more vegetable today.
• I will try a fruit or vegetable this week that I have never tried before.
• I will eat fish once this week.
• I will choose whole grain bread for my sandwich.
• I will drink one more glass of water each day.
• I will be more active today.
• I will throw out my deep fryer.
• I will do most of my shopping around the outer edges of the grocery store, because that’s where the fresh foods are.

A few small changes can mount up to a very big difference to your health – before you even know its happening!

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If you’re interested in how you can lose belly fat, it is important that you simply take a great and thorough look at your diet because the foods you’re eating on an daily basis will play the biggest role in the progress you see.

Whilst workout is certainly important if you’re working towards the objective to lose belly fat, you are able to swiftly eat back all the calories you just burned off over physical exercise therefore really taking away from your overall progress capacity.

Let’s have a fast look at a few of the best foods which will enable you to lose belly fat.

Cottage Cheese

The very first food that you really should be making certain to consist of within your strategy is cottage cheese. This is great to assist you lose belly fat simply because it’s a very slow digesting source of protein meaning you’ll stay feeling full for a much longer time period right after eating.

For very best results have half a cup to start your day or half a cup right before you turn in for the night.

Egg Whites

Second up on our list of foods that are beneficial to help you lose belly fat are egg whites. Given that egg whites are so low in calories at just 15 per egg white, these can simply fit on any diet plan.

Even better is that they are among the cheapest types of protein so they’ll fit into any cost budget. With a lot of different methods to make this protein source, you truly can’t go incorrect.

Oatmeal

Third, be positive that you simply add some oatmeal to your diet plan to help you lose belly fat. Oatmeal is really a slow digesting source of carbohydrates and contains practically no sugar so it’s going to provide you having a steady supply of power that will enable you to reach your goals.

Just be sure to flavor it your self as opposed to acquiring the pre-flavored packages as those do contain far much more sugar than you are going for.

Green Vegetables

You merely can’t forget about green vegetables if your aim is to lose belly fat. These vegetables are extremely low in calories and will supply a hefty dose of fiber to help keep you feeling full for hours.

Add green vegetables to your salads, stir-fry’s, or any other dish you might be thinking of producing for dinner.

Natural Almond Butter

Finally, final but not least on our foods to help you lose belly fat is natural almond butter. Although you definitely do need to be cautious with regards to portion sizes with almond butter given that it really is more calorie dense, it’s also a fantastic method to kill cravings whilst getting some healthy fat into your day.

1 tablespoon in the morning together with your breakfast can mean the difference between you on the hunt for a mid-morning snack so if hunger control is a thing you are looking for, definitely do think about adding some natural almond butter.

So keep all of these foods in mind that assist you to lose belly fat. The a lot more frequently you’ll be able to contain them inside your diet plan, the far better your outcomes will probably be.

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Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest.
Yield: 6 servings

Here’s what you need…

• 1 cup panko breadcrumbs
• 2 tablespoons unsalted butter (melted)
• 1/4 up chopped parsley
• 1 teaspoon grated orange zest
• 1 teaspoon grated lemon zest
• 1 teaspoon grated lime zest
• 6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

1. Preaheat oven to 450 degrees. Line a baking sheet with parchment paper.
2. Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.
3. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein.

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Think of this recipe as your own can of spinach. While your muscles may not instantly grow to three times their size,

your body will surely experience a nutritious surge.
Yield: 2 servings

Here’s what you need…

• 1 cup packed fresh spinach
• 2 green apples
• 4 large carrots
• 1 Tablespoon fresh ginger
• Juicing machine

1. Wash the vegetables, cut the ends off the carrots and peel the ginger.
2. Run each item through the juicer. Mix until combined, pour into two glasses and enjoy.

Nutritional Analysis: One serving equals: 139 calories, .5g fat, 34g carbohydrate, .8g fiber, and 2g protein.

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So many people make the mistake of jumping on some quick fix that promises results in just 10 days, and while you can definitely see some good progress take place over a ten day time period, you can’t expect to see miracles.

Let’s look at a few of the key points to know if you want to see how to lose 47 pounds in 6 months.

Focus Your Diet Around Protein

If you have a lot of weight to lose and want to do so quickly, one of the most important things that you must be doing is making sure that the foundation of your diet is built around protein. Protein is the one macronutrient that will digest most slowly in the body and will quickly encourage a faster rate of total weight loss.

If you have more than 30 pounds to lose, aim to take in one and a half grams of protein per pound of body weight. Divide this over six meals per day and couple that with some type of vegetable source.
If you can make this your main diet on most days, you will see results moving along very quickly.

Design A Proper Workout Program

Second, another very important thing that you must be doing to see significant success is to make sure that you’re not only hitting the gym regularly, but are performing the right types of exercise as well.
So many people make the mistake of thinking that the best type of exercise for maximum fat loss will be cardio session after cardio session, when this isn’t the case at all.

The real truth of the matter is an intense weight lifting workout is going to be far superior for fat loss since it’s not only going to burn plenty of calories while you do it, but it’ll also keep your body burning off more calories in the hours after the workout is finished.

Likewise, when it does come to your cardiovascular training, you should be more focused on interval sprints instead of those steady state sessions since those too will boost your metabolism and help you look leaner.
Both of these workout varieties won’t take all that long to complete compared with your hour on the treadmill or whatever you might have otherwise done, but will offer far better immediate results as well as results over the long-term.

Weight training is also very important for making sure that you maintain your lean muscle tissue as you lose the body fat, which will then keep your metabolism up higher later on preventing the chance of fat regain.
Take Care Of Emotional Eating

Finally, the last must-do if you want to lose a significant amount of weight over six months is to get rid of emotional eating. Do whatever you have to do to put a stop to this because it’s one of the biggest things that will hinder your results.

If you have to talk to a counsellor – so be it. For some people, it’s not until they resolve the bigger issue that they’re able to stop turning to food for comfort.

So there you have three things you must know for losing weight both quickly and safely. If you can make the most of these, you will guarantee you see better progress.