A couple of things I learnt in search of the 6-pack. :-)
1) Every body is different, and there’s no one blanket solution for a flat tummy.
Healthy looks different on every body, and don’t feel discouraged if you’re not getting the same results as another person on the same regime. The trick is to experiment and find out what combination works best for you.
Most importantly, don’t make it your goal to be fit. Make it your goal to be disciplined, and being fit will follow.
2) Shift your focus from weight loss, to lowering your body fat percentage.
“That six-pack will never show if you have a layer of fat covering them. A reduction in your overall body fat percentage gives the ab definition you desire, but how low you have to go to get that musculature depends on your gender and genetics.” -Andrea Cespedes.
Check out this article by Marc Perry to give you a better understanding on the body fat percentage for visible abs in men and women:
https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
3) You can’t just do crunches, that’s a lie.
I believe in the DCBA approach – “Diet first, cardio second, building muscle third and Abs exercises last.” -Myatt Murphy, author of The Body You Want in the Time You Have.
Personal notes:
- Diet does not equal starvation. Fuel your body & start the day right right. I’ve learnt that eating right in the morning can help set the tone for the rest of your day.
My personal daily routine consists of 1 shot of my regular natural liquid supplement followed by 1 litre of alkaline water (lemon is one of the best ways of alkalinising water) first thing in the morning.
After 30 minutes, I start with 2 half boiled eggs + a serving of fruit.
For the rest of the day, I basically eat what my body feels like having, but I always try my best to start each meal with 1 serving of fruit.
I don’t really like drinking water, so I discipline myself by ensuring that I finish a minimum of 1.5 litres (I carry a bottle infused with my regular natural liquid supplement), before I drink any other form of liquid.
I eat often – small portions, every 2.5 to 3 hours. Hence, why I find it hard to label my meals. Lol. (i.e. whether I’m actually eating my 1st or second breakfast/lunch etc.).
Whole foods over processed foods. Basically eating food that still looks as it did growing in nature, or very close to it. Eg, eating actual potatoes as opposed to having potato chips.
It is also important to find out if there are any foods with which you have an intolerance for, that are causing you to bloat.
Ultimately the key to a good diet is sustainability and consistency. Before you attempt a new “diet”, ask yourself if it’s sustainable, ie. Will you be able to stick to it for long term? If the answer is no, then don’t even bother to start.
And as Bruce Lee said, “Long-term consistency trumps short-term intensity.”
A great tip in choosing a regime that’s sustainable is to modify instead of overhaul.
- Cardio – If you’re like me and have minimal time to exercise, opt for High-intensity interval training (HIIT). I try and clock in 15-20 minutes each session a few times a week. Combine HIIT with resistance training, you’ll get more from those 20 minutes that a full run on the treadmill.
- Building muscle – “Muscle is more metabolically active than fat, which means the more you have, the faster your metabolism is and the more calories you burn all day long.” -Tom Holland.
4) Laugh it out. I’m serious. Lol. Here’s one way to start:
OOTD: Top: Emporio Armani Women Visibility Training Microfiber Bralette, Black | Bottom: Emporio Armani Women Visibility Stretch Lounge Pant with Cuffs, Black | http://www.boxers-and-briefs.net/
References:
- http://www.health.com/health/gallery/0,,20385798,00.html#eat-at-this-magic-hour-0
- http://www.mensfitness.com/training/pro-tips/how-get-abs
- https://www.builtlean.com/2013/04/01/fat-burning-zone-myth/
- http://www.womenshealthmag.com/fitness/what-it-takes-to-get-a-six-pack
