Achieving a six pack takes a combination of discipline in regard to eating and exercising sprinkled with some good genes. For most of us, the goal is not a six pack but merely a healthy waistline. Carrying extra weight around the middle has been linked to a greater chance for developing heart disease and Type 2 diabetes. So there is good reason to keep your waistline streamlined. If you've been wanting to reduce your mid-section then check out this recipe...
- 3 parts clean eating (a little more is okay)
- 1 part exercise (cardio & strength)
- Low body-fat
- All the commitment you can find
- Lose weight if needed. A 3-5 pound weight loss per month is a good goal. Healthy eating combined with total body exercise (combo of cardio/weight training) is the way to go. Consistency is the key.
- Eat clean. Choose foods that are as close to their natural state as possible. Avoid foods with unrecognizable ingredients and long ingredient lists. Consume lots of fruits and vegetables with a good balance of lean protein and healthy fats.
- Avoid dietary habits that increase bloat. Bloating can be caused by: overeating, eating too fast, chewing gum, too many alcoholic beverages, carbonated beverages, drinking through a straw and gassy foods such as beans, lentils, and sugar alcohols like mannitol, sorbitol and xylitol.
- Drink plenty of water. We recommend at least 9 cups of fluid per day for women and 13 cups per day for men, most coming from water. Water helps flush the system by helping the cell’s release excess fluid retention due to a high sodium intake or inadequate fluid intake.
- Do exercises that strengthen the core. Focus on weaknesses. 5 Minute Core Workout by Matt Shade at a local trucking company.
Achieving the leanness necessary to sport a six pack can sometimes lead to an imbalance in your state of wellness. Some individuals have a higher set-point or range of body fatness that the body tries to maintain. This range can be reduced over time but it takes longer for some than others. Optimal health is comprised of proper food intake, training, sleep and stress-reduction (not necessarily a noticeable six pack). As you practice this recipe, you may realize that what you visualized your abs to look like was not realistic. It’s important to strike a balance and take pride in the progress you're making.