If you find yourself overweight and want to lose weight, or must do it for your health then you may have been told that your weight is the effect of bad habits, associated to your nutrition or lifestyle. Though you may have experienced poor nutrition for a long time now, you must be sure that you can achieve it, and you will. Just constantly do positive actions from now towards your goal. Please think about the joy of getting the body you really want and know you’re going to get six pack abs, no matter your gender or age.
A habit is kind of a routine, it is part of your life because it’s something you have done more and more and get used to. Having bad nutrition for years and without noticing you added pounds of fat to your body weight, progressively but now it may be too much. Being overweight or obese doesn’t feel great, though some people are super happy with their weight and fat, health issues related to weight are numerous. You certainly have heard about such health consequences that come with being overweight, so I’d prefer pointing you towards solution that will make you burn fat, and all the fat you want, progressively and permanently.
First, there is something you must do before we start and it’s to set a goal. It should not be hard, in our case you should decide how much weight you want to lose. Now tell yourself when it will be done. Having a deadline keeps you focused on your goal and prevent you from slipping away from it..
There is another thing you can do, but you’re going to keep doing it throughout all your weight loss program : never ever give up! Maybe you will not reach your goal when the deadline is met. But if you have not given up and keep doing the right things you will see results. Never give up !
Okay, this is about good habits, and as we’ve seen earlier, these are integrated in your lifestyle progressively and by repetition. To lose weight naturally, there are no secrets : eat better and exercise. I really didn’t want to disappoint you but the miracle weight loss pill still doesn’t exist. (No, it doesn’t).
Eat Well
I’m sure you’ve heard about the foods you need to avoid, fat, sugar, salt, etc. Start to replace the bad foods with good ones : plenty of vegetables, fresh fruits, protein meat, and replace alcohol and sodas with water. Unprocessed foods, raw foods are the best. You can find lots of recipes and information on the best food online, or even ask your doctor, but here’s a little list :
- Fish : any kind, tuna and salmon are perfect
- Chicken, turkey
Whole grain bread
- Brown Rice
- Veggies, again plenty of those ! Do you like broccolis ? (Have you ever tasted them first ?)
- Olive oil, it’s fat but healthy one. Don’t abuse it, just a little spoon in the frying pan or for your salade sauce.
- Oatmeal, a good cereal, can prevent heart disease and lower blood cholesterol
- Eggs, there are tons of recipes with eggs.
- Water, avoid sugar drinks such as sodas, and if you can completely remove alcohol it’s even better.. Teas are great. Have yourself few different teas from a local tea seller, it lasts so long, can be drunk cold or warm. Just add water with it. Drink water all day long.
Another nutrition change you can make is to eat more frequently. If you’re only eating three big meals a day, you should now tend to six smaller meals a day. Bodybuilders and professional athletes eat this way for the fat burning benefits it brings. It trains your body to not store fat and burn more during the day. Instead of having to wait 5 hours between each big meals for new energy (calories) your body will know it will receive every 2 or 3 hours.
That’s true, when your body receives new energy only three times each day it stores more of it (fat) because the wait for more energy is going to be long. That’s part of the natural surviving instinct of the human body. So eating more frequently tells your body that it can store less fat. Of course you wil have to eat smaller portions for each meal. You’re raising your metabolism with this simple trick.
Cardio And Weight Training
If weight training and cardio or even better high intensity interval training (HIIT) are part of your lifestyle, then you will become a fat burning machine. Your body needs energy to perform activity, and even more with intense activity. And you have this energy in the form of fat. You have seen that calories are the energy source, contained in your food, and stored as fat to be used at later date. Though all calories are not created equal, you need them. Just look at your food!
Simple cardio activities include walking, running, cycling, etc. Doing interval training deals with more alternated intensity efforts, such as running and then walking. Your efforts here are very intense, but short, this is High Intensity Interval Training or HIIT. You can for example do some sprints followed by walk, or stairs mounting at high speed and then descend slowly. This will depends of your level of fitness, of course.
Concerning weight training, you’d better target the largest muscle groups (legs, back and chest). Training these will trigger a better response from your metabolism. Squat, deadlift and bench press target more than just the main muscle groups they work in priority, so all your body parts will have to work together. This will burn much more fat than working out small muscles that don’t need much energy. Direct abs workouts don’t burn much belly fat! They would develop your abs but fat will still be covering them.
Gradual and Constant Action
It’s worth repeating, to make a habit stick, it should be performed repetively, and progressively. So you don’t need to try the highest intensity training everyday starting from now. This is not recommended and could cause injuries or other issues. Apply these principles bit by bit, it may be slow but it will have ensure success.
So for your nutrition, are you drinking enough water, compared to the amount of other drinks ? Can you then remove those sodas and other drinks and completely replace them by water? This could be the first good habit to take and you’ll see the difference is huge. Now can you do the same with foods ? Adding more fish and chicken, reucing beef and pork. Don’t forget all the veggies, the choice is wide ! This will add some colors in your plate.
Do the same for weight training, start with one or two day per week, then three and maybe four. This principle is valid for the amount of weight you use, the number of sets you do per exercise, the rest time between each set. If you start with low intensity cardio, how long can you run at your first try ? You’ll do better next time, and even more the next time after that. If you find it easy, it’s time for some high intensity interval training Again, just keep doing better things more and more.
Get a better life style now!
In conclusion…
Get better quality foods and exercise. Never give up, constantly make the right choice (good food or bad food ? Exercises or no exercise ?). Keep focus. Results will come. No need to pressure yourself with imperative directions as long as you actually take action.
You will achieve fat loss, you will burn that fat, you will get six pack abs.
You can learn more on How to get six pack abs, find the real working workouts and proper nutrition to achieve fat loss on http://www.buildsixpack.com
Article Source:http://www.articlesbase.com/weight-loss-articles/how-to-get-six-pack-abs-progrssively-and-permanently-burn-fat-with-the-good-habits-1756041.html
January 25, 2010 10:55 pm | 
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