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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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                Published on July 13, 2018

                13 Pregnancy Yoga Exercises for The Last Trimester

                13 Pregnancy Yoga Exercises for The Last Trimester

                Practicing yoga during pregnancy is a great way to nurture you and your baby. It can also help you cope and prepare both your mind and body for any pregnancy demands and challenges that you may face especially during the third trimester.

                Yoga during pregnancy helps you to create space for both your baby and your internal organs. However, make sure that you only do what feels right and works, avoid muscle strains and extreme pressure exercises.

                There are plenty of yoga techniques that can help you to prepare for labor in the 3rd trimester. Before you try out yoga, make sure you talk to your doctor. This way, you may know the do and don’t during this stage. The following are some of the common yoga exercises to try out during the third trimester.

                1. Birth prep exercises

                This mainly entails simple exercise designed to reduce pains and aches and can as well as help position the baby in a good pelvic alignment. Include this technique in your workout rest brakes, warm-up, and as part of your daily poses.

                Here’s an example of it:

                2. Cat cow

                  This is a great pose for lengthening your spine and strengthen your core muscles.[1]

                  This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.

                  This asana also relieves the back and allow a better circulation of spinal fluids and blood.

                  Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.

                  It should be done about 5 times for best results.

                  3. Warrior II

                    This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.

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                    4. Bridge pose

                      This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.[2] Also, it can be practiced in all the trimesters.

                      Begin on the side and roll to the back as you move your body into a bridge pose. This helps avoid stressing your rectus abdominals.

                      Avoid this exercise if you feel uncomfortable on your back.

                      5. Cobblers pose (Baddha Konasana)

                        This technique is said to improve the health of the reproductive system.[3] During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.

                        It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:

                        • Sit on a mat and stretch out your legs.
                        • Fold your knees and bring your feet at the center.
                        • Then straighten your back.
                        • Using your palms hold your feet for a few seconds.
                        • Release.
                        • Repeat this about 4 times.

                        6. Warrior I

                          This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.

                          Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;

                          • Place your feet apart in a hip-width position.
                          • Pivot on the left foot.
                          • Make your right foot to face forward.
                          • Lower the pelvis, then assume a lunge.
                          • Look forward and lift your arms above your head.
                          • Hold that position as long as possible.
                          • Release the pose.
                          • Repeat the process with the left foot forward.

                          7. Corpse pose

                            This technique aims at relaxing your body and mind.[4] It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.

                            Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:

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                            • Lie on your back.
                            • Let your palms rest beside you while facing upwards.
                            • Close your eyes and then relax- your arms should be alongside your body.
                            • Breathe.

                            8. Spiraling movement

                            This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head onto the cervix.

                            Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.

                            You may consider using a fitness ball to help in the movements.

                            9. Child’s pose

                              This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.[5]

                              This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.

                              Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.

                              10. Chanting

                              Making your own sounds during pregnancy and birth is a powerful way to regulate your breathing, it enables you to focus and relax as you deal with the pain that is associated with pregnancy and labor.

                              Practicing voice sounds can help you open up and have an easier and more comfortable labor. You can do this as follows:

                              • Sit comfortably.
                              • Close your eyes.
                              • Placing your index fingers on the lobes of your ears, take a deep breath.
                              • Exhaling slowly, make gentle humming sounds.
                              • Do this 5 to 10 times.
                              • You can also do this while lying down with arms by the side of the body.

                              11. Standing hip rotations

                                This moves will help strengthen your pelvis as well as relax.[6] You can do this as follows:

                                • Stand with feet wide apart but comfortable.
                                • Slightly bend your knees.
                                • Place your hands on your hips and rotate your hips.
                                • Try to keep your upper body still.
                                • Focus on rotating the hips and the belly.
                                • Inhale while moving your hips forward and exhale while moving them backward.
                                • Do this as many times as you wish.

                                12. Tree pose

                                  This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:

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                                  • Feet on the ground, shift your weight forward and backward until you gain balance.
                                  • Shift your weight to one foot.
                                  • You can also lift one of your foot to your ankle to gain balance.
                                  • Bring the foot higher to your inner thigh.
                                  • Put your hands in a prayer position.
                                  • Hold this for 5 breaths.
                                  • You can also raise the arms above your head.
                                  • Repeat with the other leg.

                                  This technique is safe for all stages during pregnancy.

                                  13. Meditation

                                  Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.

                                  During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.

                                  Develop the habit of practicing meditation on a daily basis.

                                  Guidelines for pregnancy yoga

                                  There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.

                                  Here’re some guidelines you need to know before practicing yoga:

                                  1. Do what feels right.

                                  Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.

                                  To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.

                                  When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.

                                  2. Do fewer poses.

                                  In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.

                                  During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.

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                                  3. Don’t get distracted.

                                  Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.

                                  4. Stay comfortable.

                                  Wear loose and comfortable clothing.

                                  5. Do not eat before yoga.

                                  Practice yoga on empty stomach. Most techniques are effective in the morning.

                                  6. Always warm up for a few minutes.

                                  You can walk around, loosen your joints, move your limbs and warm up your muscles.

                                  7. Stay hydrated.

                                  Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.

                                  Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.

                                  Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.

                                  Featured photo credit: Pexels via pexels.com

                                  Reference

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