28-Day Challenge (Day 17) "6 Habits to Chisel a Solid 6-Pack"

6 Habits to Chisel a Solid 6-Pack

 

 

1. . . . And Then Pack Your Lunch

   My personal Igloo cooler just celebrated its 19th anniversary. I started carrying it with me every day back in college. Of course, it often housed a six-pack of beer—until I decided to compete in the Purdue bodybuilding championship. (Second place, by the way.) Once I knew I’d have to don a banana hammock in public (the world’s best motivator), I began to take the contents of my cooler seriously. And so should you. In fact, this habit should be as much a part of your morning ritual as showering. Here’s what I recommend packing into your cooler.
   
   • An apple (to eat as a morning snack)
   • Two slices of cheese (to eat with the apple)
   • A 500- to 600-calorie portion of leftovers (for your lunch)
   • A premixed protein shake or a pint of milk (for your afternoon snack)
   
   By using this approach, you’ll keep your body well fed and satisfied throughout the day without overeating. You’ll also provide your body with the nutrients it needs for your workout, no matter what time you exercise. Just as important, you’ll be much less likely to be tempted by the office candy bowl. In fact, my personal rule is simple: I don’t eat anything that’s not in the cooler.
   

2. Exercise the Right Way

   Everyone has abs, even if people can’t always see them because they’re hidden under a layer of flab. That means you don’t need to do endless crunches to carve out a six-pack. Instead, you should spend most of your gym time burning off blubber.
   
   The most effective strategy is a one-two approach of weight-lifting and high-intensity interval training. According to a recent University of Southern Maine study, half an hour of pumping iron burns as many calories as running at a 6-minute-per-mile pace for the same duration. (And it has the added benefit of helping you build muscle.) What’s more, unlike aerobic exercise, lifting has been shown to boost metabolism for as long as 39 hours after the last repetition. Similar findings have been noted for intervals, which are short, all-out sprints interspersed with periods of rest. For the best results, do a total-body weight-training workout 3 days a week, resting at least a day between sessions. Then do an interval-training session on the days in between.
   

3. Skip the Late Shows

   You need sleep to unveil your six-pack. That’s because lack of shut-eye may disrupt the hormones that control your ability to burn fat. For instance, University of Chicago scientists recently found that just 3 nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around your belly.
   To achieve a better night’s sleep, review your goals again 15 minutes before bedtime. And while you’re at it, write down your plans for the next day’s work schedule, as well as any personal chores you need to accomplish. This can help prevent you from lying awake worrying about tomorrow

 

(Weight Loss Tip Of The Day)
(Fat Loss Strategies)

Eat Before Going Out: Avoid eating junk food, by making sure you have eaten, substantial healthy cooked food at home. Furthermore, this will help you to stop eating additional snacks.

Tomorrow: More fat loss strategies



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