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How To Get A Six-Pack In One Month

How To Get A Six-Pack In One Month

I have a six pack. Ok. Sometimes I have a six pack. Ok, Ok. For like 2 months of the year I have a six-pack. I mean, give me a break. I am not a fitness model or anything. I am just a regular old 37 year old. But, I can whip out a six pack given a month’s notice.

I am not going to sit here and insult everyone’s intelligence and effort by saying everyone is going to be able to pull off a six pack in one month. One month is not long enough for some peoplebecause there are many factors that go into fat loss. Genetics, current weight, current diet, injuries, etc.

But, there is not a doubt in my mind that almost anyone could have a six pack. If you exercise regularly and you eat somewhat healthy, have an injury free body that only carries a small spare tire and can be pushed hard, it is definitely possible for you to make your abs pop with a month’s notice. The way is simple but it requires some discipline and hard work and it goes like this:

Number 1 Six-Pack Rule: Create Calorie Deficits!!!

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    Despite all the diet voodoo you read and hear about, losing fat comes down to one tried and true simple fact. You need to burn more calories than you take in. That is how you get rid of fat sitting on your belly and covering up the abs that are living under there.

    So how do we create calorie deficits?

    1. Cardio AND Weights!

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      There are basically two schools of thought in the fitness world regarding cardio for fat loss. There are the high intensity cardio folks and the steady state cardio folks. High intensity cardio will get you a faster burn quicker, but it is a lot harder. Steady state cardio will take you longer to burn the same calories, but it is more sustainable. Pick whichever one you want and remember that all that matters is the calories you burn.

      Just hitting cardio will do nice things for your body. It will lean you up, but it better be combined with weights, otherwise you will be plenty skinny without an ab in sight. When I want to get my stomach ready for taking off my shirt, I never stop hitting the weight room. I just add my cardio on to the time I train. I may lift lighter than usual with less rest in between sets, in order to balance the stress and strain of the added cardio, but I keep lifting, because the more muscle you have, the more fat you burn, as I said above, we are all about burning those calories!

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      2. Diet

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        I cannot sit here and suggest a specific diet that will work for everyone. Everyone is different and I don’t think diets as a whole work. You have to know your body and know what works for you to lose weight. I personally use intermittent fasting as a means to maintaining a functional eating plan for myself. It has a lot more health benefits than simply weight control.

        If you eat lots of lean protein, about as many grams as you weigh, eat lots of greens, fruits and veggies, and fill the bit that’s left with some healthy carbs and healthy fats, I’m confident to say that you are on the right track for fat loss and a six-pack.

        3. Drink Water!

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          A gallon a day. Drinking water helps you to stave off hunger as well as helps with water retention – a big issue when trying to get that six-pack showing. Get a gallon jug, fill it up in the morning and every time you’re are hungry, jug water before you reach for food. Most of the times we seem hungry it is because we are thirsty, so stay hydrated and you will eat less.

          4. Stop Spot Training

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            I just want to dispel a general myth about weight lifting. You cannot burn fat in particular areas of your body by spot training. More often, you can only build muscle by doing so. Spending 20 minutes a day at the gym doing crunches and planks are not going to burn belly fat. Your time is better spent elsewhere in the gym to maximize results.

            5. Diet Pills and Weight Loss Supplements

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              Most of the diet pills out there are chalked full of ingredients that have never been actually linked to fat loss, or are seriously dangerous when taken in dosages high enough to make a difference. I recommend you skip the diet pills and weight loss magic and just put in the hard work necessary to achieve your six pack goals.

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              Exercises to do for your six-pack

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                We have addressed some of the simple advice for getting your six pack, it’s time to look at some of the exercises you can do to make you’re abs pop. The key here is not to constantly train abs, as we discussed above about the myth of spot training, but you should be throwing in some ab work at the end of your workouts 3-4 times a week in order to bring them out.

                Below I list a few of the best exercises that you can fold into any workout. I suggest you pick two of these exercises and hit about 3 sets of 30 reps for each every other workout.

                Cable Crunch

                Bicycle Crunch

                Hanging Leg Raise

                Spiderman Plank

                Lower Ab Leg Lift

                Conclusion

                Bringing out your six-pack requires hard work, discipline, structure and some physical and mental pain. If anyone tells you any different, they are lying to you. There is no secret, mystical fast track way to make your abs pop. So put in the work, create caloric deficits, exercise regularly with weights and cardio, eat clean and healthy, stay hydrated and skip all the magical promises that are out there. If you do all this, you can get your six-pack showing in a month and you can keep it for as long as you continue to put in the work!

                Featured photo credit: Jasminko Ibrakovic via shutterstock.com

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                Last Updated on February 24, 2021

                How to Find Workout Motivation When You Hate Exercise

                How to Find Workout Motivation When You Hate Exercise

                It’s easy to fall into a mindset where you hate exercise. It does, indeed, demand a lot from you. You have to use special clothes, develop a routine and exercise habit, get out of the comfort of your own home, and wear yourself out to the point where you just want to collapse into bed. Fortunately, while there are a lot of reasons to dislike exercise, there are even more reasons to love it.

                If you want to stop hating exercises and making excuses to avoid it, here’s how to tackle each one of those exercise excuses, get into action, and give your body the attention it craves.

                1. You Don’t Have to Exercise 30 Minutes Each Day to Get Results

                Most of us have a number that we think we should hit in order to exercise “enough.” For some people, this is the daily recommended minimum of 30 minutes. For others, it’s 45 minutes of weight-training plus another 45 minutes of cardio.

                I’m not going to put up a fight with your number here. What I am going to do is challenge your idea of starting with that number right away. You see, even though 30 minutes a day might not seem like a lot, 30 minutes a day for the next 5 years is actually too much for your habitual brain to process.

                So yes, everyone can do 30 minutes of daily exercise for one week. But how many people can do that for the next 5 years?

                Starting small has the advantage of bypassing your brain’s fight-or-flight response, the mechanism that make you sabotage yourself when you are trying to do something that seems “big” for too long and makes you hate exercise.

                This way, instead of mindlessly starting with an exercise program, you focus on building the habit first, and then once you are exercising a little bit every day, you are ready to expand how much exercise you do.

                2. You Don’t Have to Force Yourrself to Do It

                If you have to force yourself to do it, then there is a 90% chance that you are doing it wrong, and you will never stick to exercise.

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                Some people are motivated by challenges and others pushing them, while others hate it.

                If you are one of the people who hate it, stop trying to change yourself, and of course, stop treating yourself as if you were one of those people who are motivated by challenges and being pushed. The more you use this approach on yourself, the more you’ll hate exercise and avoid it in the long term.

                Instead, change the way you approach exercise. Stop falling into what I call the “Happiness Paradox Trap.” Instead of starting with what you think you “should do,” start with what feels good.

                Maybe weight lifting and running aren’t your thing, but have you tried Zumba or Pilates classes? Maybe you hate the feel of a gym, so try getting into cycling instead. Don’t feel that there’s one right way to go about it, and do your best to make it your own.

                3. You Can Regain Motivation Easily

                We think that motivation is the answer to sticking to exercise. If only we wanted it enough, then we would make it happen.

                However, motivation is always there. If you feel you wish you exercised more, then you are motivated to exercise. If you are not doing it, it’s not because you are not motivated. It’s because something stops you.

                It might be the activated fight-or-flight response we talked about in #1. For example, when you feel that you have too much to do, the fight-or-flight response kicks in, and you do nothing.

                People who have already made exercise a daily ritual don’t depend on boosting their motivation to get off the couch and exercise. They just do it, naturally, without debating it with themselves, desperately trying to get themselves into action.

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                Maybe you think you need to devote 1 hour and you don’t know how to do that. Or, maybe you think you need to suffer to get results. Whatever the real reason is, find it. Only then will you be able to figure out a way to remove the obstacle that is on your way.

                4. You Do Need Exercise to Lose Weight

                Many people only care about their weight. Yet, our bodies are naturally wired to feel good when we move. Here is a quick list of the benefits of exercise:

                • Decreases the risk of various diseases and bad health conditions, like high cholesterol, diabetes, stroke, certain types of cancer, arthritis, and cardiovascular diseases.
                • Increases longevity. Many research studies support the fact that exercise can reverse some signs of aging and reduce chances of death by any cause.[1]
                • Improves mood. Exercise does not just help depressed people; it helps everyone, even those who hate exercise. A quick workout or walk stimulates various brain chemicals that may leave you feeling happier and more relaxed.
                • Increases your energy levels. Regular physical activity boosts your endurance and helps your heart and lungs work more efficiently. And yes, that means more energy available for you.
                • Improves sleep. Regular physical activity can help you sleep better and fall asleep more easily, as long as you don’t exercise a couple of hours prior to bedtime.
                • Improves sex life. Erectile dysfunction? Lack of libido? Just lack of energy? Exercise may help with all of that.
                • Helps you better control your weight. Exercise helps you burn calories, plus you build muscle that generally burns more calories than fat. Exercise is a great add-on to a diet or weight maintenance plan.
                • Gets you better lab results, even if you are overweight. Did you know that an obese person who is fit, i.e., exercises regularly, will show better lab results than a thin person who never exercises?

                5. Exercise Doesn’t Require All of Your Attention

                Maybe you are currently busy with your work life, or you are planning a trip next week. Maybe your child just got sick and needs your constant attention. Shouldn’t you just wait until you can give exercise 100% of your attention?

                This rationale once again sounds plausible, but just like the “I don’t have time” excuse, is it really true? Is not starting because you are not “ready” the best thing for you right now? Is neglecting yourself and your body for a few more weeks/months/years a good strategy?

                Finally, how many months or years will you spend before you get all your ducks in a row?

                6. Exercise Can Be Interesting

                Most advice in response to this excuse tells you to find something that you actually like. Yet, I know that for most people, exercise itself is rarely the thing that makes you hate exercise. Having to do it for “too long” is the issue.

                That’s why I said that if 30 minutes are boring, try 5 or 10.

                Now, if this idea of starting small stresses you out, let me remind you the wisdom of #1–the fact that you may want to be exercising one hour a day doesn’t mean you have to start from one hour right away. You can start small, and as you feel more and more comfortable, build your way up.

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                Getting into a fitness program or hiring a personal trainer for a couple of weeks can also help you find a routine that interests you.

                7. You Can Rewrite the Negative Past Experiences

                I understand that you came last at the sprint race when you were at school. I understand that you may feel embarrassed when you attend fitness classes. Luckily, your past does not need to define your future.

                A client of mine wanted to start jogging. She started by walking around the neighborhood. Yet, she found out she felt really uncomfortable feeling that her neighbors were watching her.

                She accepted that, and worked her way around it. Instead of walking around her own block, she walked around the block next to her own block, and the problem was solve. A few months later, she was already jogging 2 miles a couple of times a week.

                8. Exercise Doesn’t Need To Be a Hassle

                If you think you need to exercise for an hour, take a shower, and drive to the gym and back, then you have two hours gone, just like that. You might like moving your body, but you certainly don’t like having to spend all this time working out!

                Luckily, exercise that gets you results doesn’t have to take all this time and scheduling brainpower.

                To start, you could do something that takes less time and planning, like exercising at home. You may feel more comfortable if you get to work out within sight of your comfy sofa instead of driving 20 minutes to the nearest gym.

                You can also try automating. For example, if you go to the gym after work, make sure your gym bag is ready from the day before, so you don’t have to deal with that during your busy morning.

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                9. You Do Have Enough Time to Exercise

                Even though we know people busier than us who actually exercise, we keep saying we are “too busy,” and we hate exercise for making us even busier.

                Have you ever thought that being “busy” is actually a lie? If there are busier people than you who make it happen, then so could you. Yet, even though we acknowledge that, we still believe it’s true.

                It’s time to admit that time is not the main issue. It’s probably the way your are prioritizing things, and you are afraid you’ll have to give up something else in favor of exercise. Whatever the real reason, you need to find it if you want to give your body a chance to thrive.

                If you don’t know where to start when finding time to exercise, check out Lifehack’s free 4 Step Guide to Creating More Time Out of a Busy Schedule.

                10. Exercise Will Not Take Time Away From Other Things

                You might be worried that exercise will take too much of your time, or that you’ll need to give up another hobby or time with your family to do it.

                If you don’t want to hate exercise, you must first stop making it the enemy. If it is the thing that will “stop you” from doing other things, you’ll likely never convince yourself that it’s worth it.

                However, if exercise becomes the thing that will help you become healthier, be more active for your kids, and focus more at work, it then becomes a necessity that you’re willing to make room for in your life.

                The Bottom Line

                It can often feel natural to hate exercise. Life is already demanding a lot from us, and exercise is just one more thing we have to squeeze in. However, once you realize all of the benefits you can receive from it, it will feel less like a chore and more like the part of your day you look most forward to.

                More on Getting Into the Exercise Habit

                Featured photo credit: Minna Hamalainen via unsplash.com

                Reference

                [1] Maturitas: Exercise and longevity

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