Some people are just born with six pack abs. Some people don’t have to workout or eat healthy to look good.
False!!!
Yes, some people have a gift of having a fast metabolism. Yes, some people look skinny without working out. But what about the people who are not “gifted” with six pack abs?
Here’s a little secret… everybody has abs.
I am going to share with you 3 easy steps to getting 6 pack abs. When using these 3 tools together, you will see the belly fat fall off, you will gain lean muscle, and those tone abs will come in easily.
But what are the 3 secrets to losing belly fat, getting six pack abs, and looking tone?
Six Pack Secret #1: Fasting
Fasting is such a powerful tool. It is not a form of dieting, yet a form of eating habits and patterns.
Breakfast literally means to break your fast. When people say breakfast is the most important meal of the day, they are right! The important thing is what you do during your fast, and what kind of food you break your fast with.
Breaking your fast may occur at 11am or even 2pm. Depending on when you exercise, and your daily schedule.
A big key to fasting is, if you get hungry do not eat. Stick to some sort of liquid beverage during your fast. That be coffee, tea, or water. Caffeine can boosts metabolism and fat burning. Furthermore, coffee reduces your desire to eat. If you are not a caffeine drinker, then stick to decaffeinated coffee and water during your fast.
Fasting will also decrease you insulin levels, allowing our fat cells to release stored sugar to be used for energy.
Typically, I will wake up around 6am and begin my fast. Between 6am – 11am, I drink 2 cups of caffeinated coffee and 1-2 water bottles while going through my morning routine.
Before I break my fast, I make sure I get in my daily exercise…
What kind of exercise do I do?
Six Pack Secret #2: Exercise
Many people do not know this, but cardio… does not burn fat. In fact, weights elevate metabolism and burn primarily fat not only during your workout, but all day long! Yes cardio does burn calories, but aerobic activity will burn fat and muscle.
In order to really burn fat, you must lift with weight.
Referring back to step 1. If you fast in the morning, (haven’t eaten anything) you limit the amount of carbs you eat before your workout. When exercising, your body will first go to consumed carbs for energy. But, if there are no carbs to be burned, your body will automatically begin to burn stored fat for energy.
Meaning, during your workout, you are not hungry because of the appetite suppressor. Your body will naturally burn fat, simply because you have no carbs to burn.
But what kind of exercises do you do?
I find the most effective exercises you can do for aggressive fat loss and gaining those six pack abs are full body exercises! Swimming, HIIT Training, Body weight exercises, are all exercises that requires using most of your body. Depending on if you use weight or not, exercising 2-3 times per week for 20-45 minutes is ideal.
The reason why full-body exercises work so well for your core, is because you are using your core with every movement. Your core works a lot harder without you knowing it.
After your workout, you will see that you are craving food. I mean who wouldn’t after a hard workout, right?
Nutrition plays the biggest role in losing fat and getting that six pack!
Six Pack Secret #3: Nutrition
Nutrition plays a HUGE roll in gaining or losing weight and getting the six pack abs that you want.
If you put crap in, you’re going to get crap out. (Well usually that’s how that works lol) But I am talking about, if you eat nachos or fried foods after you exercise, then do not expect anything amazing in return.
Rather, if you were to focus more on eating cleaner and healthier foods, then you can expect your body and muscles to fully absorb the nutrients that those foods provide. Ultimately, creating a powerful, strong, and more tone body.
If you have not broken your fast yet and you have completed your workout for the day, your body will literally consume everything you put in. That is why it is so important to fuel your body with the proper amount of proteins, and fats!
The good news is, because you haven’t eaten yet, and your body is craving nutrients. Some are able to eat upwards of 1,400 calories in one sitting, and be totally fine!
Plus, you can enjoy a little dessert as well 🙂
Proteins
The best sources of protein, especially after a workout will include:
- Chicken
- Eggs
- Oats
- Shrimp
- Almonds
- Broccoli
- Greek yogurt
- Quinoa, etc.
I mean, you can make a pretty amazing salad or lunch plate full of chicken, boiled eggs, broccoli, shrimp, and quinoa all for around 800-1,200 calories.
Fats
The best sources of fats include:
- Fish (Grilled/Baked)
- Nuts
- Chia Seeds
- Olive Oil
- Avocados
- Cheese
- Dark Chocolate, etc.
I would definitely include a source of both protein (Fist size) and fat (Thumb Size) in my post workout meal or smoothie!
Remember, as long as you focus on your nutrition, and exercise plan… losing weight can be just as easy as putting it on. You just need to be cognizant on how many total calories you eat during the day.
For example,
If you fast until 11am, exercise for 1 hour, then eat 800-1,000 calories in one sitting (good food) at 12pm and at 5pm, you will see the fat melt off. Even with some dessert every other night 🙂
On the other hand, if you eat breakfast, then exercise for 1 hour, you will not burn fat, but only burn your breakfast calories off. Then after lunch and dinner, you are eating much more throughout the day, while not burning fat. In this case, dessert at night is a no no.
It all comes down to numbers. If you want to lose weight, eat less than what you are burning. If you want to gain weight, eat more than what you are burning! Either way, stick to your exercise program and eat accordingly!
To recap… if you:
- Fast until at least 10 a.m. and drink coffee or water
- Do full body exercises before before breaking your fast
- Eat food consisting mainly of protein and fats…
Your six pack abs are within your reach!
If you would like to know more about how I help clients just like YOU get their dream body, please contact me!
Questions or comments? Let’s hear it below…
Good stuff, Johnny!