More people are now aiming for a fit body and a good physique. A fit body can not just make a person look good it also boosts their confidence. Self-care and getting fit need a lot of dedication and hard work.
Regular working out can change your body and mind. It tones the muscles and builds body strength. A fit toned body needs more than exercise. It also needs diet plans, eating plans and food supplements. A well-scheduled dedicated workout routine with a planned diet is all you need.
A six-month Workout plan that includes exercise, tracking progress and diets. How in six months you can get ripped and make yourself look like a magazine model. Here in this article, you can find five workout plans that can help you build the desired result.
ESSENTIAL BEGINNERPLAN FOR TRAINING
As a beginner people often wonder where to start and how many workouts they should do. This plan is for people who are starting to get fit or just restating their fitness habits. As a beginner, your body needs more time and rest to get started.
Daily exercise targeting different body parts is the best way to rest muscles and gain strength. This plan has different workouts and muscle training with equipment. Also diet supplements and a healthy protein diet. This workout plan is six months dedicated to a fit body effectively.
The target is muscle building and a full-body workout. In muscle building, the exercises are focusing on gaining muscles and reducing fats in the body.
As a beginner, working out for 3 days per week is good. General fitness and losing weight also help well if the body gets rests. If you want to work out on the other days then you can try cardio or another form of workout. The plan is 3 days Monday, Wednesday and Friday can be workout days. At weekends you can relax and rest your muscles. Try cardio on alternative free days if you want to lose weight fast.
EQUIPMENT REQUIRED: Exercise mat, exercise ball, Dumbbells, cables, machines, bodyweight.
TIME: 45-60 minutes
* WEEK 1
In the first week do some fitness warm-up training like jogging and running for more than 30 minutes. warming up and preparing your body is very important before starting a muscle-building plan. This is called Cardiovascular activities In this way you can get an idea of how to fit your body is. You can do this every day in the first week of starting this plan workout.
* WEEK 2-5
In the next second to fifth weeks start doing muscle-building exercises. Each day does a set of exercises that target an area of muscle in your body. Don’t work out on the same part for two days in a row. workout for 3 days each week. Use a weight you are comfortable with. The weights can be increased after your muscles get some strength.
The exercises should be done 1-2 sets of each exercise for 15 reps. The exercises are Lunges or Assisted lunges, Overhead presses, Modified push-ups, Tricep extensions, Ball squats, Dumbbell rows, Bicep curls, Crunches on the ball and Back extensions
* LUNGES: This exercise can be done by standing that targets the lower body. It is good for thighs, glutes and hips. This exercise can be modified as you start to use weights and exercise balls. Drop your knee down on standing with your legs 3 feet apart from front to back. Touch your knee on the ground in alternative ways. Learn various lunges methods and use them in your routine.
* PUSHUP:A push-up targets the chest muscle and arms, core and legs. This exercise can be done by getting down on your hands and knees. Keep your hand apart and keep the core engaged. bend the elbows and push your body down and then up. Pushups can be modified and done with dumbbells.
* SQUATS: This is one of the promising exercises that target the gluteus maximum level. That is the biggest muscle in the lower body. They also work on your core, thighs, calves, and hips. In this exercise stand on your feet with your hips open and feet distance apart. then bend the knees lower and then press on your knees to stand.
* CRUNCHES: crunches build core strength and legs and abs building. In this exercise first lay down on your back and then push your upper body up with keeping your hand on your head. Keep your core tight and gradually increase speed. Various types of crunches can be included in your plan.
* In the next weeks increase your speed of the exercises and use weights. Try a new duration routine workout that includes making more continuous changes throughout the training. Continue learning new exercises and weight lifting. Push yourself and keep your goal in mind.
STRETCHING THE BODY: After exercise try a stretching routine to calm your muscles down. It can help your breathing and heartbeat to get normal again. Try stretching exercises like corpse pose, warrior pose, standing cat stretch or other poses.
Eat more eggs, ground beef, pork tenderloin, venison, chicken breast and fish like tilapia, salmon and cod.
Eat grains like rice, oatmeal, quinoa, cereal and bread. Also eat dairy products, beans, vegetables and fruits.
Almonds, sunflower seeds, walnuts, chia seeds and flax seeds.use olive oil and flaxseed oil for cooking. also diet supplements for muscle and energy.
Avoid sugar, alcohol and fried foods processed foods.
HEAVY TRAINING ROUTINE PLAN FOR MUSCLE GAINING
Sculpting a well-maintained physique with muscles can be achieved by heavy training. This plan is going to train you as a professional bodybuilder. This enables a fit mind and body that can impress people. So if you are already working out or going to the gym these plans or tips will help you change your body for strength training.
To get a fit body you need to maintain a goal and discipline and patience. Lifting and muscle gaining needs time and lots of heavy work. Sometimes heavy training can have injuries so always take precautions and proper backup.
A muscle training or strength training plan can include heavy bodybuilding and strength endurance.
Training preparation for strength and muscle building needs lots of mental and physical preparation. The first step is to get fit for heavy training. A person can’t just start weight lifting or other exercises before getting some fitness.
Get your body moving and test your body limits. Try cycling, jogging, cardio workouts and yoga to make your body prepared. Then try getting a gym membership or buy some equipment for lifting and heavyweight training.
WORK OUT PLAN
The promising strategy to build muscle is to concentrate on high weight and low repetition exercises. Focusing on two of your body parts for a workout routine can be best.
* CHEST AND BACK EXERCISES
Work out 1 can focus on chest and back exercises. Many chest and back exercises can be done for maximum muscle gain. Triceps Extension, Dumbbell Floor Press, Pushup, Pushup With Elevated Arm are great for the chest and back.
* LEGS AND ABS EXERCISES
work out2 is for legs and abs strength. Choose some legs and abs exercises and then start adding weight to them. Try Bulgarian Split Squat, Goblet Squat, Reverse Lunge, Lateral Lunge, Glute Bridge for legs and abs.
* SHOULDERS AND ARMS EXERCISES
Work out 3 to train shoulders and arms. In this divided routine you can focus on different parts of the body. Also, it helps to rest the body parts. Military Press and Supported Bent-OverRow are incredible options for arms and shoulders.
BEST WORK OUT EXAMPLES FOR STRENGTH BUILDING
Keep your feet hip-width apart and a dumbbell in each hand and stand on the ground then Move your left leg forward for a 1-foot distance and downward your torso until both your legs make a seating angle. keep your position and take your right leg backwards. keep it for a moment then go back to your standing position. Do this on a rep 15 times.
DUMBBELL GOBLET SQUAT
Push your hips-width apart and make your feet wide. Remember to make your hips push outward than your feet. Then bend down with your knees like sitting in a chair position. keep your neck, back and spine straight. Do this with a dumbbell for muscle improvements.
Grab a set of dumbbells in each hand in a straight standing position. keep the body low and bring your hand forward and pull with elbows backwards by pushing the shoulder blades. Pause for a moment and then lower your dumbbell in the forward direction. Do this in 15 reps.
DUMBBELL SHOULDER PRESS
Sit on a bench or stand on your feet straight. Grab your dumbbells on both hands. push your hand upwards by pushing your elbows. stretching your hand over your head and breath in and out. bring your hands down after a moment to complete the exercise. Do it in 15 reps.
ESSENTIAL NUTRITION PLAN
Protein-rich foods and healthy foods are recommended for muscle gain.3 whole eggs a day and lots of water to keep your body hydrated. You can also eat six egg whites without the yellow part. Eat proteins and omega 3 foods like tuna, salmon, chicken breasts. also Greek yoghurt, lean beef, lean pork, buckwheat, cottage cheese, soya bean mussels, chickpeas, green beans, lentils, nuts, peanuts, cashews. Cook on olive oil, coconut oil or sesame oil. Boil or steam your food.
Avoid unhealthy foods like deep-fried, fast food, alcohol and also quit smoking.
YOGA PLAN FOR BOTH MIND AND BODY TRAINING
Yoga is a form of exercise that helps people sculpt their bodies from ancient times. It is a technique that can build strength and flexibility. It also helps to breathe and many-body organs to rejuvenate and strengthen. Yoga is maintaining postures that include breathing techniques.
It doesn’t require any equipment. The only thing needed is a yoga mat. You can also do yoga on a carpet or mat that is already available in the house. Yoga tones all body muscles and also increases muscle endurance.
Yoga is a workout form that can keep you healthy for a long time. Its benefits are many and it is easy to start. Yoga can be difficult for some people in the beginning. So practising yoga every day will help the posture get better over time. The hard part is holding the posture and relaxing your mind and body. In starting you can do yoga every day in the morning or afternoon. Slowly you can increase the timing and try different yoga poses. The body will gain flexibility and strength in this process.
1ST TO 2ND WEEK
In the first week, you can try some easy beginner yoga poses. Some of the poses like a mountain, chair, forward fold, warrior, downward-facing dog, triangle, cow, cat, child pose, cobra, bridge pose and many more. These are called asanas of yoga poses.
3RD TO 4TH WEEK
In the 3rd week, you can start some more difficult poses. You can challenge yourself with Half Spinal Twist Pose, seated forward bend, Wind-Relieving Pose, The Cow Face Pose, The Bow Pose, wheel pose, shoulder stand, boat pose and many others.
AFTER 2 TO 3 MONTHS
Months later, you can see your body getting flexible and your mind relaxed. In this time you can continue doing the same routine yoga poses you like.Also, you can add new yoga poses to explore more. Some difficult yoga poses need a lot of practice. You can try headstand, handstand Scorpion, split pose, crane pose, King dancer pose and many others. You can only try these poses if you feel your body is flexible enough. Otherwise don’t try or it can be uncomfortable.
Continue doing yoga every day for 6 months to see the results. It will build muscles and also tone your body effectively. Constantly push yourself and fix your posture by maintaining body balance. In yoga, you can see the results a lot later.
The process takes time but the results can be amusing. Keep doing routined yoga without skipping a day. You can do yoga or 3 days a week if you have a busy schedule. Make sure you dedicate 30 to 40 minutes to focusing your mind and body.
SOME BEST YOGA POSES FOR STRENGTH AND MUSCLE TRAINING
Stand straight on your mat and keep your weight on your left foot. Then slowly raise your right foot and take it up to your inner thigh. You can use your hand to raise your feet and place it in the thigh if you are a beginner. keep your hand on your chest level like a prayer sign. Keep this position for three to four breaths. You can take your hand over the head without breaking the prayer hands. Keep steady and relaxed as you breathe in and out.
Stand on your mat and take your left foot backward bending, then your right foot forward at a 90-degree angle. Keep your hands as a prayer sign and take it over your head. Keep your body straight and your hips forward. Your torso should be in a vertical and upright position. Hand up as a prayer sign as if trying to touch the ceiling. Keep these positions for some time. Come back to a normal position and do the same with the alternate leg.
FOREARM PLANK POSE
Lower your elbows and touch the ground with your shoulder apart from your body. Lift your body weight on your feet. keep your backbone straight and away from the floor. On your toes and elbows.Tuck your hand in a fist. Keep this position for 1 minute. Make sure your core is engaged and your belly tucked inside.
Keep the diet chemical-free. Eat fresh fruits and vegetables and lots of water. Eat seeds, wholemeal bread, milk, cheese, butter, honey, herbs, almond milk, coconut milk, nuts like almonds and cashews, plant-based oils and sweet spices. You can follow this yogic diet or can follow any other protein-based diet.
DANCE WORKOUT ROUTINES
There are many types of dance workout plans that you can try. This way you can remain healthy and energetic. If normal workouts are tough and tiring and none enjoyable then try these dance workout plans that you can do for months.
These workouts are a mixture of ballet and yoga. It also includes minimal weight use. Itfocused on posture, stability, balance and strengthening the core. It is a good dance to build muscle, body flexibility, strength and toning sculpted body.
Cardio dance involves hip movements and swinging also chest activities. It also involves legs and arms and tones it down. The pace of this dance is really fast and it can make you sweat. This is a great way to stay fit and lose some weight.
POLE DANCING AND BELLY DANCING
These dance forms are predictive and sensual movements. Pole dancing involves a lot of core muscles and legs and hands. The postures and movements are mainly done on a pole. It helps your legs and hands to strengthen and build muscle.
Bellydancing is done by belly and hip movements. It is good for the legs, hips and belly flexibility.
These are called aerobic dancing. It is done in salsa music and Latin music. If you like this form of dancing then you can choose these as a fitness routine.
WEEK 1 TO WEEK 4
Dedicate 30 minutes of your day to dancing. Try slow-paced workout dances. take rest 1 to 2 days a week.
WEEK 4 TO KEEP ON
Try fast dance movements or different forms to keep yourself motivated and entertained. Keep doing the everyday routine for at least 6 months to see proper results.
Dancing is an easy way to make yourself fit and tone down your body. It increases the heart rate and works on full-body strengthening.
LEAN DIET PLAN FOR WORKOUT
Diet is an essential thing in working out. Without a proper diet, the body can get tired. The body needs proper nutrition to keep producing energy. Only exercising is not helpful. It can burn your calories but it also needs more calories for fitness and proper health. Here are some diet plans that you can eat daily.
BREAKFAST CHOICES FOR WORKOUT PRACTICE
* Oatmeal & fruits, fruit Juice
* Oats Banana Pancakes with protein Shake
* 6 egg omelette with spinach
* protein pancakes with fresh berries
* scrambled egg whites with cheese, peppers, herbs, and brown bread
* 2 bagels with peanut butter
* Poached eggs, salmon and avocado
LUNCH OPTIONS FOR A WORKOUT TRAINING
* chicken breasts and Avocado bell pepper salad
* Tinned tuna, quinoa, avocado and broccoli vegetable salad
* Quinoa upma, chicken and broccoli salad
* grilled fish with a mixed vegetable salad and broccoli
* Grilled chicken salad and Whole Grain Bread
* Grilled fish with vegetable wrapped tortillas
* Whole Grain Chicken Wrap
* Grilled chicken breast, black beans and avocado salad
* Black Beans, Peppers & Greek Yogurt
* Grilled salmon fish with yoghourt and bell pepper avocado salad
PRE-WORKOUT SNACKS OPTIONS
* Toast with Jam
* apple slices and almonds
* protein shake
* apples with natural nut butter
* Mixed Nuts & Dried Fruits
* Toast with Peanut Butter
* Greek yoghurt with berries and nuts
* Granola or Cereal
* whey protein shake
DINNERS OPTIONS FOR A WORKOUT TRAINING
* Broken wheat khichdi along with carrot raita, egg white, and vegetable salad
* shrimp stir-fried with bell brown rice over spinach
* broiled fish, green beans with brown rice
* Lean Beef and vegetable curry, brown rice, cucumber raita, Baby Potatoes
* Chicken Stir Fry, Spring Onion, Peppers & Broccoli, Chocolate Milk
* grilled fish with quinoa and green beans
* sirloin steak with sweet potato and asparagus
* (Post-Workout) Fish curry, boiled green peas salad, Brown Rice, Milk
Eat frequently and stay hydrated. Eat everyday healthy and make sure to avoid foods that are not good for your metabolism. You can cheat days 1 day or 2 days in a month. Eating healthy snacks is also important. Keep nuts and dry fruits with yourself to keep your cravings fulfilled.
Last but not least if you want to follow a training plan you need to stay focused and determined. Don’t lose hope to keep working hard and push your limits. You can see results if you follow a precisely well-planned routine.
How much protein do i need for muscle gain?
Everyone needs protein irrespective of age and sex and no matter the diet. However, the amount of protein consumption may vary from person to person. Yes, a bodybuilder may take more protein when compared to other professionals or ordinary people. Athletes may consume protein for recovery purposes. Hence, protein requirements have become a must for everyone.
What happens when we eat protein?
Our digestive system converts the protein-rich food that we consume into amino acids. The amino acids conduct various body functions, such as muscle building. There is a close connection between protein and muscle mass in our body systems. Yes, proteins are the building blocks of muscle. Hence, we need protein-rich food daily to cope with body functions. The muscle protein synthesis process is improved by the mixed amino acids present in the diet we consume.
Muscle development is enriched by the protein intake of an individual. Asides from muscle development, bone density, and muscle mass processes require protein. Above all, protein maintains and repairs our tissues and muscles.
Considering the above factors, it has become indispensable that our body requires a specific amount of protein daily basis. Are you a person interested in developing your muscles? If yes, you must need protein for the same. Yes, you will have to consume a specific amount of protein in your daily food. Like other macronutrients, you require protein in a specific amount.
How much protein do you need?
A common strategy is being followed for protein intake to build your muscle. Yes, you need 0.36 grams of protein for every one pound weighed by an individual. For example, a person who weighs 180 pounds is required to take 65grams of protein each day.
The above calculation is a recommendable quantity for an average individual. However, the dosage may change for an individual who requires more protein to develop muscle mass.
Calculating your protein intake target
As we discussed above, on average, an individual requires 0.36 grams of protein per pound of person weight. It is also advisable that a person can consume 0.8 grams per kg a person weighs. A healthy adult can go with a protein intake of 0. 8To 1 gm, whereas an old person has to consume at least 1- 1.2 gm of protein per kg. This guideline may help you to calculate your protein intake per day conveniently.
Yet another way
There is another way for you to decide your protein intake per day. Yes, it is based on the total calories per day you consume. This is based on the macronutrients that you consume per day. Yes, you can consume a range of total calories, say about 10 to 25% from protein food sources. This is the general rule of thumb followed by nutritionists across the world.
The above calculation does not apply to the muscle-building goals of some people. Yes, it is a general or basic idea for people who want to build muscle mass. They can follow the above guidelines to achieve their goals. Yes, protein intake can be calculated based on the weight of the person, and not any rocket science involved in it. Either you may want to lead a healthy life or build muscle, which is achieved by the above weight versus protein intake formula.
Do you want to develop muscle?
Are you a serious person that wants to develop muscles to become a strong guy? If yes, it is advised to seek a nutritionist or professional help with your protein intake per day. The professionals or the experts give you an exact solution to your search. Yes, a personal trainer or an expert examines your health, body condition, and nutrition requirements to determine the amount of protein intake.
Building muscle with 100 grams of protein
The above details and discussions strongly reiterate that an average adult person requires 0.36 grams of protein of body weight. However, the individuals who give importance to building muscle may have an idea that they should consume more protein per day to reach their height. Yes, they indeed need to consume some amount of protein higher than the average person consumes. The percentage of the minimum amount may vary from one person to another.
An athlete who requires an active lifestyle and energy can consume 12 to 2 grams of protein per kg of body weight. What about bodybuilders that require more energy each day? They need to consume 1.6 to 2.0 grams of protein per kilogram of body weight. Not only to bodybuilders but also to people who aim at developing muscle mass. Professionals that maintain lean body mass have to consume at least 2 grams of protein per kg of body weight. These calculations are given by world-recognized councils for health. 5 to
For example, a person who weighs about 150-pound can consume at least 75 to 120 grams of protein each day. This individual might be involved in doing strength training exercises. He might do muscle developing exercises, and hence the requirement. On average, 100 grams of protein are required for these professionals.
Protein to build lean tissue
The professionals involved in building muscle mass can consume protein daily along with regular meals. They shall also consume protein as snacks each day or for the whole day. Building muscles requires some core strength training exercises. An individual involved in strength training can select protein-rich foods or items to help with muscle development. Remember that the protein you consume helps in building lean tissue. So, do not miss the calculation when you are focused on body development. This is very important for an individual during a strength training course.
A basic understanding is required when you are involved in strength training courses. Yes, the protein you consume is well utilized by your body to build lean tissue. The protein you get gives you the strength that you require to do exercises. This process is called protein turnover.
Too much protein can be dangerous?
Too much protein daily might damage your kidneys? Yes, you may have the concern without a second thought. However, a required amount of 100 grams of protein per day is not a big problem for your kidneys or your general health. Yes, it is safe for your health and bodybuilding exercises or muscle development.
You need to understand an important point when you consume protein to gain muscle. Yes, individuals who have kidney problems may have to rethink consuming protein in higher quantities. Yes, it may harm your kidneys by consuming more. You can go with 2.2 grams per kilogram alone to prevent any issues with your kidneys.
Protein alone is enough?
Mere protein alone is enough for building muscle? Building muscle requires protein and other nutrients or more calories to meet your body’s requirements. Consuming a standard amount of protein per Kilogram is recommended for your body muscle development. The standard protein requirement may help you recover after strenuous exercises. However, the recovery process does not only depend upon your protein but other macronutrients also. Desired muscle growth goals can be achieved from other food sources like carbohydrates and fats. Yes, carbohydrates help you increase muscle mass besides protein intake. Hence, you will have to consume more calories for your growth of muscle.
Building muscle or working a lot to build muscle by doing exercises depend upon protein intake, as we discussed earlier. Yes, 25% of the total calories that you consume must be made up of protein content. Hence, you can calculate the nutrient requirement for your muscle development or gain muscle by dividing the food portion in percentages.
Food nutrients division
Your daily food intake may be divided as protein 25%, carbs 45 to 60%, and fat 20 to 30 %. This is a standard calculation for an average individual, and if you are a vigorously exercising person then the percentage may vary slightly. Yes, the percentage may vary from one person to another depending upon his body capabilities and performance.
For example, an individual may consume 25 grams of protein for each meal if he aims at 100 grams. The individual may take 25 grams of protein from three or four meals per day. It also includes snacks in his daily consumption.
Weight loss and protein involvement
Do you have an idea of losing weight besides building muscle? If yes, you will have to make some calculations based on an expert’s suggestion. Yes, you may go for high protein intake and reduce the carbohydrate intake simultaneously. Protein intake is increased by reducing the carbs in your daily consumption. Consuming more calories to gain muscle is a basic rule of an individual. If you aim at weight reduction besides muscle gain, taking care of daily calories is taken care of.
Achieving weight loss goals is not a cup of cake, many think. Yes, you need fuel to do exercises to gain muscle. Yes, your body requires energy to perform a necessary process for normal functioning. Weight loss goals might affect you in terms of energy required to do muscle gaining exercises. So, you must ensure to have the required energy by consuming an exact calory. Your daily activity level and protein intake are interdependent. You may require protein of 1.2 to 1.8 grams per kilogram if you are on weight loss goals. This requirement may satisfy your weight loss and as well as muscle-building activity.
When do I need to consume more protein?
Are you an individual performing resistance training? If yes, you may require more protein now. A person who is involved in a resistance training program requires more energy. He requires enough amino acids to repair and build new muscles. You may lose protein after exercising a lot. Hence, consuming protein is essential, especially more for a person to work better.
When muscle mass is built?
When you reach the positive net protein balance you can expect to build muscle mass. An individual who performs resistance training can have much muscle protein turnover. An individual that performs exercises like body weight and weight lifting has muscle mass increase. This has become possible along with nutrient intake.
The aging process is yet another factor to increase protein intake daily. Yes, as we age we tend to lose our muscle mass and hence protein intake is a must to compensate for the loss. Yes, intake of protein per kilogram of body weight to main muscle mass is indispensable. Even people who perform exercises have to consume protein to the recommended level. However, more protein intake is recommended for these individuals.
Exercising people protein intake
The individuals performing physical activity and are aiming at increasing muscle mass have to consume recommended protein level. For example, a person that performs running or cycling can consume 1.2 to 1.7 grams of protein per Kg of his bodyweight. This recommended level of protein can be taken through regular food.
Protein-rich food items
Do you know the food sources rich in proteins? Yes, it is important for your muscle gaining goal in your life. The animal sources that are rich in proteins are
* Rice and dry beans have rich sources of proteins. Combining these two items give you all the essential amino acids required.
* nuts and seeds
* milk and milk products-yogurt
* some fruits
What are the other common foods containing protein?
* Soy milk one cup- It has seven grams of protein
* One egg-Six gram of protein
* An ounce of meat-21 grams of protein
* Dry beans one cup-16 gram of protein
* Yogurt -11 grams of protein
Gain muscle with recommended protein supplements too
Are you looking forward to boosting muscle building? If yes, you can prevent muscle loss by consuming protein intake. You can get the required amount of protein either from regular food or protein supplement recommended by an expert. Never become a victim to a duplicate product available in the market. Instead, get a top-rated protein supplement to your requirement. Analyze the product based on reviews and feedback before you use it. Take care of your health and goals simultaneously by consuming protein-rich supplements without any side effects.
Sex and body type
Protein requirement to build muscle depends upon the body type and sex of an individual. Also, the activity level of a person decides the amount required.
Underweight -2.0g/ per KG of bodyweight
overweight-1.2g/ per KG
obese-1.2g/ per KG
Healthy-1.4 g/ per KG bodyweight
Underweight -1.8g/ per KG of bodyweight
overweight-1g/ per KG
obese-1g/ per KG
Healthy-1.2 g/ per KG bodyweight
Muscle growth and protein function
Our body is made up of proteins. The function of protein is widespread, and hence the requirement is higher for us. The protein we consume might help to build or break down.
During exercise, our body undergoes stress on our muscles. As a result, our muscles may produce injuries or tiny tears. These issues have to be repaired by the muscle proteins. Hence, consuming proteins in our diet helps repair and fix these issues and helps gain mass over time.
Factors affecting your protein intake calculation to gain muscle mass
Women require only less protein when compared to males due to their less lean mass. However, pregnant women need protein in a higher amount due to their breastfeeding activity. In common, a person that recovers from illness or an injury may require a higher quantity of protein. Why? The injured body may recover by utilizing the protein in your body, or you consume to repair. The protein that you consume helps you promote muscle growth.
The best protein to build muscle
The source that has all of the essential amino acids is the best protein to build muscle. It is otherwise known as complete proteins. The amino acid leucine increases the muscle mass as you expect. Yes, the sources that have Leucine amino acids are best in building muscle mass. For example, whey protein is a rich source of Leucine.
Protein, the key muscle builder is found in our daily food items and also in supplement forms. A determined muscle gainer can go with the perfect protein intake amount that is recommended by nutritionists. A common piece of advice from an expert is ensuring your recommended level of protein intake to cope with your muscle gain goals. Never follow a diet or protein supplement advertised or from other unknown sources. Yes, this step may harm your health to a greater extent.
We have already discussed above various details of muscle mass gain through protein intake. The recommended levels for each individual depending upon their body shape, and age is listed. You will have to follow the above guidelines without any deviations to meet your ends. The high-quality protein in your daily food regimen is a must to meet your strength goals.
Muscle mass building is not a fortnight process that you can achieve. It is a gradual process in which you will have to work a lot by following the exact steps recommended for you.
Autophagy Fasting How Does it Work – Weight loss tips
Shedding some weight can be difficult, but it doesn’t have to be. There are many ways in which you can make the process easier on yourself and speed up your success. If you’re wondering what some of these weight loss tips are, then this article is for you!
This article covers how fasting can help you lose weight. We will be covering what autophagy fasting is, how it works, and some of the most common questions/issues people run into when they do autophagy fasting.
What is Autophagy Fasting?
In a nutshell, autophagy fasting is a way of restricting calories without feeling any hunger. The scientific definition for this process is a catabolic state in which a cell sequesters part of its contents to be self-digested and recycled. In other words, it’s a type of fasting that allows you to get all the benefits of fasting while still improving your body composition and taking in essential nutrients.
It’s important to note that autophagy fasting is not a diet, but rather a fasting protocol designed to increase energy and improve physical and mental well-being. It’s also important to note that this method of fasting can be used in combination with a ketogenic diet to achieve amazing results.
How Does it Work?
The human body is constantly using macronutrients (carbs, proteins, and fats) to rebuild tissues that are constantly being broken down by the daily stresses we put our bodies under. When you limit your caloric intake, your body will use up these resources more quickly than it does when you eat an abundance of food. While normally this would start breaking down your muscles, autophagy fasting allows your body to go into a different metabolic state in which it starts breaking down fat deposits instead.
When you’re in ketosis, the liver will produce ketones that are used by cells throughout the body. This also has benefits for mental clarity and managing stress levels. If you want to try it out for yourself, read through our guide to autophagy fasting. There you’ll find everything you need in order to make the transition into ketosis, including how much time you should spend eating and when you should do fasted exercise during the day.
Benefits of Autophagy Fasting
Autophagy fasting has a slew of benefits. These include:
1. Weight Loss
When you fast, you’re going into a catabolic state in which your body starts to use up the fat stores it has been using for energy. In this state, your body becomes very efficient at burning fat, and it will continue to do so until all of the fat has been depleted from the liver. This makes autophagy fasting an ideal diet for losing weight.
2. Improved Mental Clarity and Stress Management
Your brain runs at least partially on glucose, which is the primary source of energy used by your body. When you limit your caloric intake, your liver will start breaking down fatty acids to produce ketones instead. The production of these ketones has been found to reduce mental fog and improve stress management.
3. Improved Physical Performance
When you’re eating plenty of nutrients but not taking in any calories, your body becomes more efficient at using the protein and carbohydrates you do take in for important bodily functions such as repairing tissues and producing enzymes. This can also help with workout recovery time so you don’t feel as sore the next day.
4. Increased HGH and Testosterone Levels
When you don’t eat, your body also has to use up its stores of energy in order to stay alive. When this happens, your hormone levels will change and increase growth hormone and testosterone production while decreasing cortisol levels. This is important for helping you preserve lean muscle mass, improving your sex drive, and increasing mental focus.
5. Disease Prevention
The production of ketones has been found to improve insulin sensitivity, which will help you maintain normal blood sugar levels and lower your risk of diabetes. Because autophagy fasting allows the body to use up all its stored energy, this can also have an anti-cancer effect that reduces tumor size in those who do have cancerous cells.
6. Increased Lifespan
One of the most amazing things about restricting caloric intake like this is that it has been shown to help people live longer. This isn’t the only method that has been found to increase lifespan; calorie restriction and fasting overall have been linked to delayed aging and increased longevity as well as decreased risk of neurodegenerative diseases such as Alzheimer’s.
Kickstarting Autophagy Fasting for Weight Loss
While you don’t have to follow a specific regimen for autophagy fasting, there are some guidelines that can help you get started. These include:
1. Keeping Carb Intake Low
Your body needs glucose to function. The problem is that when your carbohydrate intake is too high, your body won’t be able to use the glucose for energy and instead will store it as fat. Try to eat less than 50 grams of carbohydrates per day during your fasting period.
2. Eating High-Fat Foods
Because the goal is to shift your body into ketosis, you’ll need to increase the amount of fat you’re eating so that your liver can produce enough ketones for energy. Get your fat from natural, healthy sources like coconut oil, avocados, egg yolks, and grass-fed butter.
3. Eating High-Protein Foods
You also need some protein during your autophagy fasting period in order to maintain muscle mass and strength while your body is breaking down fatty acids for fuel. Make sure you’re eating high-quality proteins like grass-fed beef, free-range chickens and eggs, wild game, and low-mercury fish like sardines.
4. Intermittent Fasting
While autophagy fasting can last anywhere from three days to 30 days, you might want to start out slow with an intermittent fasting regimen. Research shows that your body is more likely to adapt to this stress if you introduce it slowly instead of immediately going all-in.
How to Fast for Autophagy
Once you’ve started an autophagy fasting regimen, how do you actually do it? Try these tips:
1. Stop Drinking Your Calories
One of the worst things you can do when trying to lose weight is drink your calories. Soda, sweet tea, energy drinks, and alcohol are all high in sugar and contain zero nutrients. Drinking these beverages sends your body mixed messages about whether or not it needs more food, so it never becomes proficient at using fat for fuel.
2. Don’t Go Overboard on Protein
When you do give your body protein, just make sure that you’re eating the right kinds. This means opting for free-range chicken and eggs rather than cheap burgers from the gas station. If possible, get grass-fed beef instead of grain-fed; it is higher in omega 3s and lower in inflammatory omega 6s.
3. Drink Plenty of Fluids
While you don’t want to drink too much, staying hydrated is important when fasting. This will help to keep your metabolism revved up and provide your body with the fluids it needs to fight off toxins. Try supplementing your water with fresh coconut water or unsweetened herbal tea like peppermint or chamomile.
4. Don’t Forget to Chew Your Food!
When you’re fasting, it can be easy to forget about all the work your body has to do just to break down food and absorb nutrients. Make sure you’re chewing your food thoroughly before swallowing so that it doesn’t get stuck in your esophagus or cause acid reflux.
5. Stay Cool
Staying cool is important because when you’re in ketosis your body tends to burn things up more quickly, including fat stores and excess sodium. You can avoid this by keeping your thermostat down or wearing layers so that you don’t start to sweat while fasting.
6. Get Plenty of Rest
While fasting, your body is going through the equivalent of a “mini-famine.” This means that you need to rest as much as possible to give it time to repair tissues and rebuild lost stores. Make sure that you’re getting at least eight hours of sleep per night.
7. Get Moving
You don’t have to go overboard with physical activity while fasting, but it’s still important to get up and move around. This helps to circulate your blood so that your cells have access to nutrients and can eliminate waste more efficiently.
8. Be Consistent
Remember: autophagy is like any other type of stress on the body; you need consistency in order to see results. Stick with your fasting schedule for at least a few weeks before deciding whether or not it’s working for you.
How Can You Make Autophagy Fasting Easier?
While autophagy is considered to be one of the body’s natural cleanses, this doesn’t mean that it isn’t hard on the human body. If you’ve given fasting a shot but struggle with mental or physical fatigue, there are ways to make it easier:
1. Drink More Tea
While it’s true that caffeinated beverages can increase your blood pressure and stress hormones, green tea has some amazing health benefits. Research shows that the polyphenols found in this beverage activate autophagy genes while reducing inflammation, which can both help to speed up weight loss.
2. Use Apple Cider Vinegar
Apple cider vinegar has multiple health benefits when consumed in small amounts, including aiding your body during ketosis and increasing circulation to the brain. Try adding just a spoonful or two of apple cider vinegar to water or herbal tea to help neutralize the acid in your esophagus and reduce your risk of acid reflux.
3. Eat More Fat
While it may not be as tasty as some other fasting foods, fat is actually a critical part of this process. Not only does eating more fat decrease cravings and make you feel fuller, but it also helps to stimulate autophagy so that you can work more efficiently. Try eating a handful of almonds or half an avocado with your next meal.
4. Get Plenty of Exercises
Even if you’re not working out directly during the fast, it’s still important to keep moving on a regular basis. This keeps your energy up and helps to prevent stiffness from prolonged periods of rest. Try walking for at least 30 minutes a day or doing some upper body stretches like simple chin tucks to keep your muscles and joints flexible.
5. Include Coconut Oil in Your Diet
Coconut oil is one of the best additions you can make to your diet when fasting because it’s full of healthy fats and antioxidants. This includes Lauric Acid, Capric Acid, Vitamin E, and explosive amounts of calcium. Try cooking with coconut oil or adding a spoonful to your favorite herbal tea for an extra nutrient boost.
What if Autophagy Fasting Isn’t Right For Me?
If you’re someone who struggles with chronic fatigue syndrome, weight loss resistance, or adrenal fatigue, then you’ll likely benefit from a different type of fasting. Try intermittent fasting instead and take some time to give yourself a break from the fast-paced modern world.
Relationship Between Autophagy and Intermittent Fasting
While intermittent fasting includes similar benefits to autophagy, it’s not the same thing. Intermittent fasting only lasts for a few hours and is focused more on when you eat rather than what you eat. For this reason, intermittent fasting is still considered to be a weight loss solution for people who struggle with health issues like diabetes, hypertension, inflammation, or chronic stress.
Recommendation on Autophagy Fasting and Weight Loss
If you decide to give autophagy fasting a shot, make sure that you stick with your usual diet. It’s recommended that you only do this process up to twice per week and note any changes in your weight after the cleanse is over.
As always, consult a doctor before starting any type of fast or new dietary plan. This will help to ensure that you’re healthy enough to do autophagy fasting and make any other changes to your eating habits.
There is no need for calorie counting when it comes to this process, but some people choose to keep track of how much they eat during their fast days. The underlying goal is simply to get rid of the food cells already in your system so that you have room for new ones to take their place.
Finally, even if you aren’t on a diet or following any food restrictions, the benefits of autophagy fasting make it well worth doing at least once in your life. The best part is that this process can be done in one day and doesn’t require a long-term commitment for you to get the most out of it.
FAQS on Autophagy Fasting and Weight Loss
1. What does autophagy fasting do to your body?
While not everyone experiences autophagy on a cellular level, most people feel the effects of this natural cleanse after just a few hours. During this time, you may experience headaches, fatigue, irritability, and/or loss of appetite as your body works to rid itself of toxins.
2. Is autophagy fasting or intermittent fasting better for losing weight?
While both are effective, research shows that autophagy is more efficient at burning fat due to the way it increases your metabolism. Intermittent fasting does help people lose weight, but it tends to be less effective than its all-natural alternative.
3. Is autophagy fasting or intermittent fasting better for overall health?
While both are effective, research shows that autophagy is more efficient at burning fat due to the way it increases your metabolism. Intermittent fasting does help people lose weight, but it tends to be less effective than its all-natural alternative.
4. How many calories should I eat during autophagy fasting?
There isn’t a specific amount of calorie intake that’s recommended for autophagy fasting. Instead, you should try to stick with your diet while continuing to take in enough calories to keep yourself full and satisfied throughout the day.
5. How long does it take to experience the benefits of autophagy fasting?
Most people feel the effects of autophagy fast within a few hours. After 24 hours, your body will be completely rid of any food cells that are no longer active. The only exception to this rule is items like dairy products, which stay in your system for up to 3 days due to their high-fat content.
6. How many times can I do autophagy fasting?
While it’s recommended that you only fast once a week to get the best results, you can safely do this process up to twice per week without any negative consequences. If your schedule allows for more frequent fasts of this style, then go ahead and experiment with additional cleanse days as you see fit.
7. What can I do if I don’t like the idea of fasting for 24 hours?
You’re never required to go autophagy fasting and instead can switch your diet up by trying intermittent fasting instead. Intermittent fasting is effective, but it doesn’t take away from the health benefits that you get from this process.
8. What can I eat during autophagy fasting?
While you’re able to drink water and herbal tea for a 24-hour period, some people also choose to consume bone broth or laxative tea as well. Just remember that things like caffeine may impact your energy levels and disrupt the fasting process as a whole.
9. What is the best autophagy diet?
There isn’t a specific diet that works better than any other for this process. During your fast, you can choose to follow a vegan, ketogenic, paleo, or gluten-free diet style if you want some guidance on how to eat during this time without breaking the bank.
10. How often do I need to follow an autophagy diet?
You can choose to do this process once per week or twice per week if you want, but make sure that you only fast the recommended amount of times to avoid negative side effects on your body. You can always experiment with intermittent fasting or alternate types of diets in between your fasts to keep yourself on track.
10 Cardio Tips that Helps you Lose Weight
You may surely know that doing cardio on regular basis is the best way to lose fat. Even if you don’t want to lose weight, cardio is always good for your health.
Cardio exercise helps in burning fat. This is the best thing you can do for your weight loss. There are many more things you can do for burning fat or losing weight such as Cycling, Jogging, Walking, aerobics, Zumba, and Tabata.
You have many choices for cardio exercise indoor or outdoor. Simultaneously, there are many more things which are needed to be taken care of. If you want to get the best out of cardio exercises then you need to take those seriously.
Gaining weight is linked to many reasons. You can gain weight for health issues such as Heart Disease, Diabetes, Thyroid, PCOD ( Polycystic Ovarian Syndrome).
Doing Cardio reduces the risk of many diseases, keeps your heart healthy, and improves the capacity of your lungs.
Few people have energy drinks or coffee to stay awake. Some of them can’t stop taking a nap. But these methods can be malicious to your health. The best thing to do is cardio. It will boost your energy naturally. This is the reason why many people start their day with a session of cardio.
Cardio is also great for mental health. It releases endorphins and naturally makes you feel good. Cardio is a nice way to fight mental issues such as depression, stress or, anxiety.
Each one you want to stay fit and healthy. You will surely not want to miss your work or an event. The worst thing about sickness is it comes out of nowhere and it comes at the most inconvenient time.
Doing cardio exercise is not enough for your weight loss. You have to lead a good lifestyle and follow a healthy diet to lose weight fast.
WHAT DOES CARDIO MEAN?
It is a form of cardiovascular exercise. You can say any exercise that increases the heart rate and keeps it for a time being. As you begin to breathe fast, your respiratory system will start working hard. It is an aerobic form of exercise that stimulates the heart.
Doing cardio helps to control your appetite, helps you in getting better sleep, gives you relief in arthritis-related problems and stiffness in joint movement.
WHAT IS AUTOPHAGY FASTING?
Many of you are unknown of the term Autophagy Fasting and may be wondering that what is Autophagy Fasting? So basically Autophagy means breaking down cells and recycling the parts of cells which have been not working properly or damaged.
Each cell can produce a membrane, which locates the damaged cells and break them down for a different purpose. This process is very healthy in many ways. It also means self-eating.
The most beneficial part of Autophagy is it has seen to come in anti-aging facts. It is said that autophagy is increased in our body when our cells are stressed, which helps in enhancing the lifespan. It gives us time to find nourishment but it can’t be continued forever.
It removes toxic proteins from the cells which can result in Neurodegenerative Diseases like Alzheimer’s disease. It recycles the residual proteins and provides energy in building blocks for cells. Instead of glucose it starts using fat as a fuel.
Because of this prohibition, the body starts producing ketone bodies which have many good effects. When the body undergoes low sugar levels, due to ketosis or fasting it brings out the positive stress that turns on the survival repairing mode.
It regenerates healthy cells on a large scale. Autophagy may play a role in treating or preventing cancer. Some studies show that Autophagy removes many cancerous cells.
Here is the list of 10 CARDIO TIPS THAT HELPS YOU LOSE WEIGHT:
1. WARM UP YOUR BODY
Warming up your body before starting your cardio exercise is an important part. Warm-up prepares the body to fulfill the demand of the workout. Directly jumping to cardio exercise can give you unwanted body cramps and will not cause workout-related injuries
Warm-up promotes blood circulation in your body and the muscles and increases your body temperature. This fills the body with healthy oxygen and will not stress your organs like the heart and lungs.
Doing cardio helps in weight loss by increasing muscular activities. It forces the body to shed calories. But for burning calories, stretching is a necessity. Stretching before a workout allows movement through the muscle.
This allows your body to move freely. This keeps your muscles strong and builds more strength during weight lifting. Good flexibility is needed to regulate the motion in the joint.
Not doing stretching before a workout can result in muscle shorten and can tighten your muscles. Doing stretching reduces lactic acid. Whenever your body performs cardio, the body produces lactic acid which later is seen as sore muscles. Stretching helps in reducing the buildup of lactic acid in the body.
3. COOLING DOWN AFTER EXERCISE
After completing your cardio exercise, your body needs to cool down. Don’t rush to your work or shower just after doing cardio exercise. Cooling down your body is as important as warming up your body before a workout. You have to give at least 10 minutes to your body for cooling down.
After performing physical exercise, your body temperature remains high and the heart beats faster than the normal heartbeat. Cooling down helps your body to return to the normal temperature.
When you maintain warming up your body before cardio and cooling down after cardio, this helps you in burning more calories. Try to breathe deep after doing your cardio exercise.
Cooling down exercise lowers the chance of injury. It promotes proper blood flow, relaxes the muscles, and reduces the stress of your heart. Stretching increases blood circulation and stops it from getting clotted in the vein.
It is very much needed to bring back the body temperature, heart rate, and blood pressure to their normal level before doing your regular day-to-day activities.
You can do a few normal body stretches such as child’s pose, butterfly pose, head to knee forward bend, standing quadriceps stretch, seated forward bend, upper body stretch, lower body stretch, shoulder stretch, corpse pose, and spinal twists.
4. CHANGE IN VARIETY
Doing the same exercise daily will not help you in losing weight. When you do the same cardio exercise on daily basis, your body gets used to it and it leads to no weight loss.
In some parts of your body, you will see muscles developing which is not needed. Even you will get bored of doing the same exercise regularly and end up not maintaining regularity.
You can make a weekly chart and do different exercises on each weekday. Even this will not lead you to boredom.
For example, 2 Days a week you can do cardio outdoor, 2 Days a week some other cardio indoor, 2 Days in a week at Gym and the other Day at Jogging.
5. PRIORITIZE INTENSITY
When you are trying to lose weight, running plays one of the most vital parts. If you are running for losing weight, intensity should be your priority, not distance. It is the intensity, not the distance that helps you to lose weight.
Focus on the intensity of your running routine rather than on distance and time. You have to carry on running at a good intensity at least for 30 minutes. High intensity of running will help you in burning fat faster.
6. DRINKING MORE WATER
Drinking water is not only healthy but it also helps your body to lose weight faster. It hydrates the body and takes the impurities out from your body.
When you are working out, the water comes out from your body in the form of sweat. Sweat evaporates from the skin by removing the heat from the body and the body loses its fluid. Keeping yourself hydrated can reduce heat stress while maintaining normal body function and performance levels.
To hydrate your body again it’s important to drink more water. Not drinking enough water can dehydrate your body and you might face high blood pressure.
Water lubricates the joints of the body and regulates the body temperature. Water helps in transporting the nutrients to provide energy to your body to keep you healthy.
Your body will not be able to perform well if it’s not hydrated. Before cardio, you should consume at least 17-20 ounces of water, 2-3 hours before exercise, and again 8 ounces, 30 minutes before starting the workout.
So, it is recommended to drink more water during your cardio sessions and throughout the day.
7. TYPES OF MEALS
You can follow different types of DIET PLANS. To lose weight in a faster way, you have to follow a low carbonate and a low-calorie diet. Vitamins, minerals, fiber, antioxidants, fats, and proteins should be included in your diet. For getting these nutrients, you can have fruits, green vegetables, and dairy products.
Your body will also need heart-friendly fats. You can have fish (salmon or tuna), olives, avocado, and flaxseeds. It’s better not to fill your stomach with heavy meals.
HERE ARE A FEW DIFFERENT TYPES OF DIET PLANS THAT CAN BE FOLLOWED:
OMAD (ONE MEAL A DAY): Have you ever heard about OMAD Diet? Precisely not. OMAD stands for “ONE MEAL A DAY” Diet.
It claims that it forces your body to burn fat by doing intermittent fasting. It claims that you can eat anything of your choice of any quantity, but just for one time. This type of diet leads to calorie deficit which leads to weight loss.
It reduces the risk of heart disease and blood sugar. It includes 16 hours of fasting. Most of the people following OMAD chose to have their dinner. Few people have green tea or black coffee during the period of fasting.
That means you can have only one meal in a day based on your preference of time. You have to consume all the calories at a single time. It has proved as an effective weight-loss method. It improves your metabolism and in 10 weeks you can lose up to 6-7 pounds.
STARVATION MODE: It is a diet plan where a person intakes restricted calories to lose weight. As per USA dietary, the number of calorie intake depends on age, sex, height, weight, and physical activity.
It is said that the calorie intake in women should not fall under 1200 and in men, it should not fall under 1500.
Starvation Mode is metabolic damage by doing calorie restriction for a long period of time. When you start eating little portions for a long time, your body gets habituated to that.
The body starts to respond with low energy.
Also, there are some negative symptoms of Starvation Mode. Such as Lethargy, Hair Fall, Constant Sickness and Hunger, Feeling Cold, Missing Periods and, Depression.
CALORIE DEFICIT MODE: Calorie Deficit Mode cuts 500-1000 calories from your day-to-day meal for weight loss. We can say that Calorie Deficit Mode is 1-2 pounds in a week.
The Calorie Deficit Plan includes green vegetables, starchy and non-starchy vegetables, fruits.
Whole grains like brown rice, oatmeal, whole wheat bread, pasta, oats, and many more.
Some of the proteins like meat, oily fish, eggs, and different types of seafood. Plant-based proteins are also recommended such as lentils, nuts, and legumes.
Low-fat dairy products are also recommended and some healthy oils like olive oil, avocado, and canola oil.
Your diet must give you enough energy so that you can work out for 30 minutes each day.
FLEXIBLE DIETING (IIFYM): This is a famous diet program with a logical theory. It is famous for its adaptable nature. It is also known as If It Fits Your Macros (IIFYM). It allows you to eat anything you want in the proper amount.
This still allows your favorite food to be on your list. The control is in the hand of the dieter. If you want to have your food or not, or you want to be in a fast, it depends on you.
In a Flexible Diet, your calories as, well as macronutrients are needed to be calculated depending on how much weight you want to lose. Usually, this is done by the macro calculators available on different websites but you can do it on your own too.
8. SAY NO TO INTENSE CARDIO WITH EMPTY STOMACH
Eating is a must before an intense workout. If you don’t eat before a cardio workout, then you may not get the benefits. Working out on an empty stomach can result in a lack of energy. It can give you a shaky feeling.
It is recommended to eat a small snack before you start your workout. But make sure of not having a full meal. If you want to have a full meal, make sure you have it before2-3 hours of your workout. Have some low-calorie food that boosts your energy and always remember to hydrate yourself by drinking a lot of water.
9. ENOUGH SLEEP
It is important to get enough sleep just as cardio and diet for losing weight. Sleeping plays a huge role in losing weight. Having 8 hours of sleep is necessary for your body. Short sleep can result in gaining weight.
When the body doesn’t get proper sleep, it will not respond to all the hormones properly.
Not getting proper sleep can accumulate belly fat and may result in obesity. Lack of sleep can make you feel more hungry and suppress a few hormones.
HERE ARE SOME TIPS TO SLEEP WELL:
* Maintaining a regular sleep schedule. If you are trying to sleep after a gap of a week, this can affect your metabolism.
* Sleeping in a dark room will help you to fall asleep faster. Keep the artificial lights away from the room you sleep in, such as night lamps, tv, mobile, lamps, or any glowing object.
* Stop eating just before going to bed. Doing this increases the risk of obesity. Because of no movement at the night, the food takes a long time to get digested and most of it is transferred to fat.
* Chronic stress may lead to not giving you the results you want. Not having a sufficient amount of sleep may lead to weight gain.
* Try to wake up early in the morning and sleep early at night. Going late to bed has a high risk of consuming food as well as gaining weight.
10. FOCUS ON YOUR OUTFIT
Remember going to the gym isn’t a fashion show. It’s not important how you look, it’s important that what makes you more comfortable. You should not be self-conscious.
To maintain speed during the workout you must wear comfortable pair of shoes and clothes. Cardio involves running and types of gym equipment, so a comfortable pair of shoes and clothes are a must.
To avoid injuries you must wear a proper pair of shoes. Wear breathable clothes that can absorb sweat and are loose. A comfortable outfit can gear up your cardio exercise.
Starvation Mode Symptoms and How to Get Fit Safely
While weight loss is considered a positive thing, it benefits you both physically and mentally as well. However, it is your brain that is worried about whether you are undereating. So, whenever you lose weight, your metabolism starts to conserve energy. And, it does by reducing the number of calories burnt.
As such, it makes you lazier and hungrier. And, your food cravings increase. The feeling to lose weight makes you feel miserable. And, you start abandoning your weight-loss strategies and regain more weight.
This phenomenon is called starvation mode, where your brain tries to protect you from starvation. This article emphasizes starvation mode symptoms and how you can prevent them.
WHAT DOES STARVATION MODE FOR YOUR BODY IMPLY?
The starvation mode in humans is a protection mode that gets activated when the body experiences low-calorie intake. In short, it is your body’s response to calorie restriction for a prolonged time. When your body doesn’t get enough calories, it slows down your metabolism to save energy and protect you from starving.
It means, your body won’t burn more calories. As such, it hinders you from losing weight. It is a natural mechanism of your brain. However, if you skip a few meals or don’t consume sufficient calories for a few days, your body won’t enter this mode immediately.
So, you must regulate your calorie intake with caution rather than cutting back drastically in an attempt to lose weight. Moreover, if you aren’t careful, you can sabotage your weight loss regime.
WHAT ARE THE CAUSES FOR STARVATION MODE?
Most people tend to consume less food intentionally. It is the result of adhering to a strict diet structure or following other kinds of health trends. Most of the time, these trends and diet structures are misinterpreted. Or, doesn’t contain appropriate nutritional value leading to starvation.
Other reasons might include a person having an eating disorder or being unaware of what they are doing. Apart from that, people who have a high metabolism or involves in intense physical activity, eat less to meet their body’s demands. Certain people who are dealing with stress tend to eat less.
They might have experienced traumatic life events such as the death of a loved one. Also, many people eat less because of different mental conditions and depression. In addition, a considerable amount of the population worldwide can’t sustain a healthy lifestyle because of their financial condition.
HOW DO YOU KNOW IF YOU ARE IN STARVATION MODE?
There is no denying that keeping tabs on your calorie intake is an integral part of weight loss. However, it doesn’t mean that you should take it too far. Moreover, if you haven’t consumed enough calories for a long time, there might be serious consequences.
What if you don’t even realize that your body has entered starvation mode? The first step to getting fit safely involves understanding and evaluating your current situation properly. And, the best way to ensure that you are in starvation mode is to watch out for certain symptoms. Here are the 9 starvation mode symptoms that you need to watch out for.
1. SUFFERING FROM ILLNESS MORE OFTEN
When you eat less, it leads to an improper diet. It means you are deprived of the important nutrients that are required to maintain a good, healthy immune system. Also, it means that you are prone to get ill more often. Illnesses such as cold last for a long time than they should have.
So, when you are aware of healthy nutritional intake, you are likely to have constant sickness. Moreover, this is particularly important if you are already having a weak immune system. Having a sufficient amount of food helps in the better functioning of your immune system and keeps you away from having frequent sickness.
This is one of the most widespread symptoms that indicates your body has entered the starvation mode. So, whenever you feel tired, you are starving actually. Calories provide fuel to the body so that it can function well. These functions include certain simple bodily processes such as breathing.
And, complex processes such as critical thinking. However, the right number of calories that a body needs vary from one person to another. Also, it depends on other factors such as the extent of physical activities, metabolism, and body size. When a person eats less, their body receives fewer calories.
As such, the body finds difficulty in functioning properly. And, it impacts the energy levels. You feel mental fatigue and physical tiredness. Also, low energy levels hurt fitness and physical activity performance.
3. CONSTANT FOOD CRAVINGS
An effective weight loss regime means that you are never having a calorie deficit. When your body is in starvation mode, you tend to remain hungry almost all the time. And, you feel the same even after eating. So, what does that mean?
First of all, it proves that you are not having adequate food to keep you full often. And secondly, your food cravings increase during this time. It is a fact that when you reduce your calorie intake by 40% even for a day, your hunger level increases significantly.
Apart from that, when you eat too little, your body produces more cortisol, a stress hormone. As a result, it contributes to obesity and weight gain because it increases your desire to eat more.
4. YOU ARE LOSING HAIR
When there is a deficit in nutritional intake, hair loss is bound to happen. And, it is another symptom of starvation mode that you need to notice. Deficiencies in vitamins, fatty acids, minerals, and proteins result in hair loss.
Also, you may notice other abnormalities other than hair loss. Visible changes in hair structure and color erupt. Besides, when you are starving, your body prioritizes the vital organs more compared to extremities like hair.
5. ENCOUNTER REPRODUCTIVE ISSUES
As said, when you are in starvation mode, the body prioritizes important life-supporting processes such as blood circulation and breathing. In short, it focuses more on what’s important for your body.
As a result, the production of sex hormones gets impaired. In turn, a person might experience less sexual activity. And, hinders reproductive processes. Several types of research have shown that insufficient calorie intake hurts reproductive functioning.
And, it applies to both males and females. For females, it is a tricky situation because it can prevent pregnancies from happening.
Another great starvation mode symptom is depression. It is a highly sophisticated mental health issue interlinked with different causes. Moreover, it is not possible to find out the exact reason for depression always. Also, most people believe that the problem is not necessarily due to malnutrition.
But this is not true. Recent studies have concrete evidence that proves there is a connection between depression and poor eating habits. When you don’t eat enough, it leads to nutrient deficiency and can cause depression. Deficiency in certain types of vitamins increases the risk of depression.
Apart from that, deficiencies in magnesium, calcium, iron, and selenium can cause depression as well. Minerals such as lithium, potassium, zinc, and manganese are linked with depression, too.
7. SLEEP DISORDERS
A lot of people worldwide are already suffering from the consequences of sleep disorders. While the reasons for sleeping issues are many, adding to the list is a restrictive diet that makes the matter even worse.
One study shows that people who had a restricted-calorie diet were unable to have a good night’s sleep. The results were visible when they opted for a new diet plan for a few days. So, if you notice that you are having trouble while sleeping, it might be due to starvation mode.
8. ANXIETY AND FREQUENT MOOD SWINGS
While anxiety might not look like a symptom of starvation mode, several pieces of research prove otherwise. It proves that most people who follow a restricted diet, have high levels of anxiety and depression.
Another study shows that people who took calories between 400 and 800 for about three months are likely to experience anxiety. Furthermore, it leads to regular mood swings as well. One thing leads to another.
When you are in anxiety, it is because of the starvation mode. And, when you feel hungry almost every time, it can make you feel irritable. And, it gives rise to mood swings that happen frequently. So, when you feel irritable, moody, and depressed, it is due to starvation mode.
9. BOWEL PROBLEMS
When you consume little calories, it results in bowel issues like constipation. People suffering from constipation have fewer bowel movements compared to the others. Moreover, harder stools are common. And, they undergo a painful experience to expel.
If a person eats less, their body doesn’t have the requisite food to convert them into stools. And, it results in constipation. So, they will have fewer bowel movements per week. It won’t matter whether your restricted diet contains fiber or not. But if you are not eating enough, it leads to constipation.
IS STARVATION MODE REAL?
If you are still wondering whether the starvation mode is real, the above symptoms prove that it is very much real. And, it can impact you in different ways. In starvation mode, your body finds it difficult to supply nutrients to the vital organs in your body.
As a result, they became weak. Starvation, when left unattended, becomes life-threatening. Even after reducing your calorie intake, you haven’t noticed a significant weight reduction, starvation mode has certainly gotten you.
So, how to get relieved from this situation? If you realize that you are in starvation mode because of poor eating habits, there are ways to get yourself out of it.
HOW TO AVOID STARVATION MODE?
Starvation mode is a natural response from your body due to reduced calorie intake. Here are a few things that you can do practice to mitigate the ill effects of starvation mode.
1. UNDERSTAND HOW WEIGHT LOSS WORKS
There is no shortage of destructive and illogic information regarding weight loss. And, not all the tips on how to achieve this feat works. One thing you need to understand is that a good weight loss regime doesn’t require you to starve. Or, put your life in danger by suggesting improper methods.
Instead, for a successful implementation of weight loss, you need to follow a few basic things. And, that will bring you desirable results. You need to have a healthy diet with enough calories and follow some effective exercises. Moreover, it is wise to seek advice from an expert or a dietician. This is the best thing that you can do.
2. TRY NOT TO SKIP BREAKFAST AND INCREASE PROTEIN INTAKE
A balanced diet includes having a good breakfast consisting of enough carbs, fat, and protein. This will give you the required energy you need for the whole day. Keep in mind that skipping breakfast means starting your day with a dead battery. High protein intake in the morning lowers your chances of having food cravings throughout the day.
Good protein sources include protein powder, eggs, an unsweetened plain yogurt with hemp seeds and berries, and sprouted toast and peanut butter. When you skip meals, it makes your brain think that it is in starvation mode.
3. IT IS UNWISE TO EAT UNTIL YOU ARE FULL
Try to eat until you no longer feel hungry. Don’t eat until it makes you full. It is good not to give your body too many calories that it doesn’t need. Rather, watch out when you are hungry and eat when you are sure of that.
The amount of healthy fat, protein, and carbs that your body needs for weight loss depends on a lot of factors. And, it includes your goals on weight loss as well. So, don’t compromise that with an improper way of eating. Another great tactic you can apply is to eat something heavy in the morning and end small as the day progresses.
4. EAT FOOD IN SMALL AMOUNTS OR CONSIDER FASTING
Eat every 3 to 4 hours, have 5 or 6 meals per day, or 3 meals with 2 snacks per day. You can choose anyone you like. Each of these eating habits keeps your metabolism even. And, keeps your blood sugar levels stable as well. Only the right balance of food will help you avoid extra weight.
Low blood sugar means the energy levels in your body will fluctuate and body processes will work inefficiently. Fasting is another great option that you can follow. Several studies have shown that people who follow a time-restricted feeding schedule or intermittent fasting don’t have chances of getting their bodies into starvation mode.
5. EXERCISE MODERATELY AND LIFT WEIGHTS
Intense workouts are great if you are happy with your body. However, if you are finding it hard to shed pounds, you can opt for a moderate exercise program that is beneficial for your health. Walking 30 minutes regularly can be better compared to a 90-minute workout session that you can’t manage.
Also, if you are having issues with blood sugar, an intense workout add stress. It increases blood sugar levels. When you set higher goals and you fail to meet them, it keeps you away from success. So, it’s good to start small and surpass them later.
Resistance exercise is another effective way to get fit safely. While the right choice is lifting weights, bodyweight exercises work fine as well. Adding resistance training speed up your metabolism and makes your body lose weight with ease.
6. YOU CAN TRY CARB CYCLING
It is a method used to create an energy deficit. However, it avoids the long-term sustained calorie restriction that makes changes to the hormones. As such, it creates starvation mode. Carb cycling involves following a high-protein, low-carb diet throughout the day.
After every 5 to 7 days, you should increase your calorie intake gradually. This method is very effective because high-protein, low-carb diets are satiating. That way, you can reduce calorie intake without even trying.
Also, it helps to avoid food cravings and hunger. After that, the high-carb days allow you to restore the muscle fuel stores, keep your metabolism sensitive toward insulin, and provide abundant calories.
7. TAKING A SHORT BREAK FROM YOUR DIET MIGHT BE HELPFUL
Many people like to take a break from their usual diet for a few days. During these days, they eat a little above maintenance. And, continue with their original diet after a few days.
Some shreds of evidence show a temporary boost in the hormone levels that decreases with weight loss. Also, you can take longer breaks if needed. However, keep in mind what you are eating during this break from your normal diet. So, eat with caution but much that you begin to gain weight again.
So, there is no question that starvation mode is indeed real. However, it isn’t powerful either. While it can slow weight loss for some time, it won’t allow you to gain weight even if you are restricting calories. So, avoid entering starvation mode by losing weight in the right way. Understand your nutritional needs and work on a flexible diet system.
How Do Ab Muscles Form?
Chiseled, ripped abs are the ultimate goal for most fitness enthusiasts. You need the right help and mindset to turn your dreams of 6-packs or even 8-packs abs into a reality. For most people, their abdominal muscles are covered by a layer of fat. Some deal with subcutaneous fat where the fat is found near the surface of the skin. On the other hand, others face the problem of visceral fat where the fat is located deep within the abdominal cavity itself. So, forming ab muscles for you will depend on the amount of body fat you have. For a chiseled midsection, you need to reduce your body fat as soon as possible. Here everything you need to know about reducing fat and forming abs has been mentioned for your better understanding. So, read on to know more.
THE CONNECTION BETWEEN AB FORMATION AND BODY FAT PERCENTAGE
As mentioned before, the ab formation will depend on the body fat percentage that you will be starting with. Generally, it is recommended to lose about 1-2% of body fat each month to get abs fast. If you follow this, then you will get the abs of your dreams anywhere from 3 months to 2 years. Take help from a certified personal trainer or registered dietitian or exercise professional to know your correct body fat percentage. You can take the help of an online body fat percentage calculator as well.
Ideally, the body fat percentage for women should be anywhere from 14-19% and 6-13% for men to make abs visible on the body’s midsection. If your body fat percentage is 10% or less, then you should know that abs will appear on their own to some extent. You just need to work on it and maintain the body fat percentage to flaunt your abs. However, it is very difficult to maintain this body fat percentage; you will need lots of discipline, dedication, and patience.
Now let’s see how long it will take to form abs based on your beginning body fat percentage:
* 15% BODY FAT
It will take a woman a few weeks to form abs. On the other hand, for men, it will take around 4-6 weeks. If you are at this body fat percentage then you are considered to be healthy. You will notice some definition in your legs, arms, and midsection. So, all you have to do is just work on it to get well-defined abs according to the book.
* 20% BODY FAT
It will take 1-3 months for a woman with 20% body fat to gain abs. On the other hand, a man may need 3-6 months to form abs. If you have this body fat percentage, then you are considered healthy. However, the fat to muscle ratio is still tilted toward the former. Your fitness and nutrition routine will impact how quickly you will form the ab muscles.
* 30% OR MORE BODY FAT
If your body fat percentage is 30% or more, then you will be considered obese. You might be facing a number of chronic health conditions. So, it will take a long time to effectively form abs for both men and women. Generally, it may take 1-2 years to form abs by a woman with this body fat percentage. For a man, it might take anywhere from 10 months to 2 years.
HOW TO FORM ABS QUICKLY?
By now you must know how long it will take you to form abs. Fortunately; there are many ways by which you can speed up the process. Some effective ways to form ab muscles quickly are as follows:
* NUTRIENT-RICH FOODS
Muscles are created at the gym and also in the kitchen. You need to input whole grains, vegetables, fruits, low-fat dairy products, lean protein, eggs, nuts, beans, legumes, and other nutrition-rich food items. These foods contain minerals and vitamins that will help you to lose fat and gain muscles faster. You need to cut down on processed or refined food if you want to gain abs.
* HIGH-INTENSITY CARDIO
Compared to a slow, long cardio workout session, a vigorous cardio workout routine will help you to lose fat quicker. According to ACE, high-intensity cardio exercises come with an after-burn effect that will ensure at a higher rate your body keeps on burning calories after a workout session. Your main aim is to build muscles and not burn fat. So, try to incorporate core workouts into your routine.
* STRENGTH/RESISTANCE TRAINING WITH COMPOUND EXERCISES
If you have more muscles, then you will be able to burn fat faster. Thus, resistance or strength training is recommended to form ab muscles quickly. You need to add multi-joint exercises to your workout routine. So, add deadlifts, squats, rows, and biceps curls. You can add this along with your core cardio exercises or move on to strength/resistance exercise to get a better result in your midsection. To make it more challenging, you can even add weights.
* MODERATE CALORIC DEFICIT
How quickly you will form abs depends on your body fat percentage. If your percentage is higher than your target, then you need to lower your calories intake per day. You have to consider the fact that your body requires calories in order to thrive as it provides energy. So, it is highly recommended that you start by lowering your calorie intake per day by no more than 500 calories. Ideally, it will help you to lose about 1 pound each week. If you are working out (as recommended) then you can cut only 250 calories intake as you can burn the remaining calories by working out regularly.
* INCREASE INTAKE OF PROTEIN
As you will be working hard at the gym and watching your food intake, you need to increase your intake of protein if you want your abs to form quickly. You have to cut back on your calorie intake, you need extra protein as it encourages the body to gain or even maintain muscles. One of the easiest ways to add more protein to your everyday diet is by consuming protein shakes/drinks. You can have the protein shake/drink before and after a workout to make the session more effective.
There you have it; these were everything that you need to know about reducing fat and gaining abs. You need to research well on the provided information to make sure you can form ab muscles as soon as possible. Doing this alone can make the process difficult. Thus, it is highly recommended that you take the necessary help. You can choose from hundreds of effective online videos and tutorials to accurately work on your abs. You also have the option to join a gym. You will stay motivated if you consider going to the gym. Besides, you will get help from expert trainers and qualified dietitians as well.
How Long Does It Take To Build Abs?
If one of your priorities is to achieve a chiseled, well-defined stomach, you may be thinking how long it requires to get that six-pack. However, it will most likely take much longer than you anticipate. So take your time.
Burning the subcutaneous belly fat that rests between the ab regions and the surface is the secret to obtaining six-pack abs. Although if you maintain a strict dietary and workout plan, reducing that fat can take six months or even more, based on the body weight, genes, and nutrition methods.
HOW LONG DOES IT TAKE TO BUILD ABS?
The amount of time it needs to develop six-pack abs is determined by one’s body fat ratio, food, and exercise levels. Abdominal muscles, sometimes referred to as abs, are found in everyone. Due to the fat that surrounds them, these abs may not be seen. Most fat is closer to the surface of the skin but fat can be found deep into the abdominal wall. It is referred to as visceral fat.
For many people to see their abs, they must shed at least a 50percent of their body fat. According to fitness experts, losing 1percent of body fat every month is safe and achievable. Given these figures, achieving six-pack abs will necessitate:
* Women need 20 to 26 months
* Men need 15 to 21 months
According to much research, 12 weeks of resistance training combined with aerobic activity may be more effective than aerobic exercise in decreasing fat.
LOWERING THE FAT INTAKE
Men and women have different desired body fat percentages because females require a specific quantity of fat to ovulate. A person can believe that to acquire a six-pack, they must eat much less. Those who shed 1–2 pounds each week, on the other hand, are more likely to sustain their fat loss than those who lose more than three pounds every week.
A nutritious diet is vital for everyone trying to lose weight, but it is necessary for people struggling to lose weight.
A high-protein diet, when combined with resistance training, aids in the development of strength and muscular hypertrophy. A greater protein intake may aid in muscle mass reduction while a person is not exercising.
It is possible to consume the appropriate quantity of protein while lowering calorie consumption. A high-protein meal combined with a 500–700 calorie deficit can help to avoid muscle loss.
In the realm of diet and fitness, there’s a lot of sound and disinformation, so it’s crucial to make sure you’re on the right track for your specific needs. To begin, ladies should have a body fat percentage of 14 to 19 % and males should have a body fat percentage of 6 to 13 % to watch their middle muscles pop. Reaching under 10% fat may appear to be cosmetically pleasing, but it requires commitment and discipline.
The body will despise being here and may use each technique to persuade you to consume more since it believes you are hungry. It’s worth noting that unless you’re a weight lifter or an excellent athlete, you don’t have to be under 10% body fat to see the abs. Most body fat is beneficial. You require it to live.
CONCENTRATE ON WHOLE MEALS
The number one guideline for good nutrition is to focus on less processed, natural foods. Putting entire meals at the front of the daily to-do list, irrespective of ab-revealing ability, helps you obtain plenty of vitamins while preventing cravings. Fruit, veggies, fish, lean meats, and good fats like avocado and seeds are part of a calorie restriction diet.
CONSUME COMPLEX CARBOHYDRATES
Carbohydrates are a beneficial source of energy, and you must consume complex carbs in a regular diet. Fruit, vegetables, and legumes are all examples of this.
For the time being, leave the macaroni on the back stove and concentrate on root vegetables, quinoa, pumpkin, and oats. Most of the carbohydrates must come from veggies on the way to a six-pack, high-quality carbs have their role.
INCREASE YOUR FIBER INTAKE
Fiber-rich foods are excellent for weight loss. Fiber-rich meals require a long time to digest, in addition to containing a large source of nutrients. When it comes to burning fat, non-starchy foods must be a diet constant. They’re gems with enough fiber and water to keep you happy while being moderate in calories. Go for at least Four non-starchy food meals per day.
THE FASTEST METHODS TO BUILD 6-PACK ABS
Getting a chiseled pair of six-pack abs is a dream embraced by many people, whether they want to wish to fulfill their exercise goals or want to feel nice in a swimsuit.
INCREASE YOUR CARDIO ACTIVITY
Any sort of activity that will increase the heartbeat is known as cardio exercise. Cardio may make you sweat fat and build six-pack abs if you incorporate it into the diet. Cardio is particularly good in decreasing abdominal fat, which can assist to make the core muscles more noticeable, according to studies.
Around 20–40 minutes of medium to strenuous movement every day is recommended. The muscles must be exercised to gain muscle mass and achieve six-pack abs. However, these exercises will not help you in building abs. You need to take care of your diet if you want to get better results.
HIIT includes rotating between strong bursts of action and brief intervals of rest. These exercises will increase the heart beat and boost fat burning.
ELIMINATE PROCESSED FOOD FROM YOUR DIET
Calories, carbohydrates, fat, and salt are higher in processed meals like chips, cakes, biscuits, and packaged foods. Furthermore, these meals are deficient in nutrients including fiber, protein, antioxidants, and minerals. Eliminating these harmful junk foods from the routine and replacing them with nutritious meals can assist you to lose weight, losing belly fat, and attaining six-pack abs.
It is because digesting full foods high in protein and fiber needs more effort, which means you’ll burn calories and maintain the metabolism going. Whole-food ingredients like lean protein keep you full for longer, reducing desires and assisting with weight loss. Fruits, veggies, and legumes are all healthier options for frozen dinners, bakery items, and salty foods.
Here are 13 ways on how you can get six-pack abs fast.
1. Engage in a Lot of Cardio
Referred to as aerobic exercises, this form of workout increases your heart rate while helping you burn belly fat. Through that, you will be able to lose stubborn fat faster and achieve six-pack abs sooner. Unlike other exercises, cardio is very easy to incorporate into your daily routine. Cardio workouts such as swimming, biking, walking, and running are fun and rewarding.
2. Focus More on Exercising Abdominal Muscles
If your ideal fitness goal is a set of six-pack abs, then your exercises should focus more on strengthening the abdominal muscles. The muscle in question here is the rectus abdominis which stretches vertically along your abdomen. Exercises perfect for abdominal muscles include planks, bridges, and crunches. Add more of these to your workout routine.
3. Boost Protein Intake
Proteins are known to support muscle growth, and they can be quite helpful in achieving six-pack abs. They also promote feelings of fullness, which will help reduce the amount of calories you consume in a day. Ensure that you add legumes, dairy products, nuts, eggs, and meat to your diet.
4. Switch to High-Intensity Interval Training
This cardiovascular exercise comprises short, intense aerobics and less recovery durations until one is completely exhausted. HIIT is a popular workout nowadays, and it has got many benefits, one of them being – helping you get six-pack abs faster. This form of exercise is more effective when done at least three times a week for a duration of about 20 to 30 minutes. HIIT can be very demanding for beginners. Therefore, you can start with shorter workout periods such as 5 minutes and gradually increase them with time.
5. Drink Enough Water
When you are working out, water is essential as it boosts metabolism and contributes to the burning of stubborn fat. Other than that, water is an integral part of your diet. All these benefits contribute to assisting you in achieving six-pack abs faster. Therefore, stay hydrated.
6. Keep Off Processed Food
Your diet is as important as your workouts if you want to have a six-pack. Certain meals such as processed foods can hinder you from achieving your fitness goals. Switch to healthier meals that are rich in fiber and protein.
7. Also, Avoid Refined Carbs
While we are still on dieting, we need to list all the foods that come in between you and your objective of having a six-pack. Refined carbs also belong in this category. These foods add more fat to your body, and they can spike your blood sugar levels, thus increasing feelings of hunger. If you want to have a six-pack, the first thing you need to do is avoid pastries and other processed foods altogether.
8. Eat Lots of Fiber Instead
Now that processed foods and refined carbs are out of your diet, what should you eat? Opt for foods rich in fiber. These will make you feel fuller for longer. And that will prevent the accumulation of fat in the body. And this means that your workouts will pay off by revealing a set of six-pack abs.
9. Switch to Natural Carbs
The internet has misled people into thinking that carbs are your body’s worst enemy. But, these foods are our primary source of energy. The only problem is that too many carbs will make you gain weight. If you want a six-pack, you should switch to natural carbs such as oatmeal and brown rice. These will keep you energetic. Ensure that you limit the amount of carbs you consume in a day.
10. Exercise Smartly
A lot of people engage in unnecessary workouts when they finally decide to carve out a six-pack. Doing thousands of crunches in a day isn’t going to give you abs sooner. You need to step back, research and discover a combination of exercises that will target abdominal muscles and reveal the abs hidden beneath the layers of fat.
One of the most beneficial strategies that you can use is combining aerobics, weightlifting, and high-intensity interval training. Regular practice of these three types of workouts will reward you with a six-pack in no time. Do not avoid crunches altogether. These exercises also help with strengthening abdominal muscles. Try out different types of crunches.
11. Do Not Forget about Planks
Considered a must-do ab exercise by many fitness enthusiasts, planks can assist in developing a six-pack. Plank workouts engage your abdominal muscles as well as those in your back and shoulders. These, too, need to be included in your workout routine. Familiarize yourself with the different types of planks.
12. Come Up with a Routine and Stick to It
From the above guide, you now know what you need to do to have six-pack abs. We have covered both diet and exercise. It is up to you to create a routine and stick to it strictly. Remember when we said that discipline is crucial if you want abs? The more serious you are with exercising and dieting, the sooner you will achieve your fitness goals.
13. Finally, Get Yourself Some Well-Deserved Shut-Eye
Sleep is vital as it allows the body to rest and recover from the intense workouts you did during the day. When you stay up late, you wake up feeling fatigued, and this can make you feel too lazy to work out. Plus, people who don’t get enough sleep eat a lot of calories. This will come in between your fitness goal of achieving a six-pack.
Fantasizing about having a six-pack won’t make it magically appear tomorrow morning. You must be very strict with your diet and workouts. Even though it is not easy, it is doable and practical. Others have done it, why can’t you?
Welcome to WordPress. This is your first post. Edit or delete it, then start writing!