To DR17: In order to get a six pack, you have to have great nutrition, High Intensity Cardio, and Strength training.
1. Eat Often, Every 2-3 hours. If you don't, your metabolism will slow down. Make sure its a healthy food though.
2. Avoid Trans Fats
3. Avoid Fried Foods
4. Avoid foods with lots of sugar
5. Drink lots of water (at least 2 liters a day) helps with fat metabolism
6. Avoid Alcohol
7. Eat healthy fats such as Avacados, olive oil, salmon, nuts, and seeds.
8. Consume lots of fruits and vegetable
9. Eat lean protein such as turkey, fish, and chicken. This will give you lots of protein without lots of fat
10. eat complex carbs such as brown rice, sweet potatoes, and whole wheat products
11. Cut out soda and juices
12. Avoid hydrogenated oils
13. Avoid High Fructose corn syrups
14. Avoid eating right before bed- the food usually turns into fat. Try to allow 3-4 hours for your food to digest
15. Get plenty of sleep.
egg whites or egg beaters
1 piece of whole wheat toast with either butter or jelly
Drink: skim Milk
Fruit (maybe a grapefruit or orange)
Oatmeal with a handful of raisins
Drink: Cup of water
Lunch: Grilled Chicken or fish with brown rice and brocolli
Snack # 2:
Drink: water or protein shake
Dinner: Pretty much the same as lunch
Maybe some Grilled chicken or fish with a salad and some whole wheat pasta. Note: make sure salad has lots of vegetables. If you don't like salad have a variety of cooked vegetables
Drink Skim Milk
Snack #3: Blueberries or raw vegetables with water
Now this is just a sample meal plan, You can switch things, but aim for 6 smallish meals a day.
Don't do long boring slow runs if your goal is a six pack. Try high intensity runs such as the tabata interval protocol ( sprint for 20 seconds rest for 10 seconds repeat 8 times for a total of 4 minutes). Also do fartleks, HIIT, track workouts, and suicides.
Once in a while a long 45 minute run is ok to do but the problem with it is as soon as you stop, so does your metabolism. With High intensity cardio, such as the Tabata Interval Protocol, it will rev up your metabolism for the rest of the day.
Sample Track workout:
10 x 50 meter sprints walk back and repeat
8 x 100 meter sprints walk back and repeat
6 x 200 meter sprints walk back to the start and repeat
4 x 400 meter sprints rest for 2 minutes and repeat
Strength and Circuit Training:
Strength training is essential for a six pack, the more muscle you have the more calories you burn. A great way to rev up your metabolism is by using the workout I posted above. It is a body weight circuit and incorporates every muscle in your body which really revs up your metabolism. The 3 muscles that burn the most calories are: the legs (glutes, calves, hamstrings, and quads), the chest, and the entire back (rhomboids, lats, lower back, and traps.
Also, if your looking for some great ab exercises try some of these: bicycle crunches, v-ups, reverse crunches, side jacknife, Russian twists, stability ball crunches, stability ball knee tucks, and hip thrusts.
Also, what exercise equipment do you have DR17?
Last edited by MUFC1994
on 19 Sep 2009, 18:32, edited 1 time in total.
"The road to athletic greatness is not marked by perfection but the ability to constantly overcome adversity and failure."