It’s 2 a.m. and you can’t sleep. You flip on the TV and here’s what’s on. An orangey brown, fake tanned man with an overly animated face and obnoxiously enthusiastic voice.
“Are you frustrated with your fluffy midsection?
Are you fed up with deprivation diets?
Would you like to get yourself a slimmer waistline and get faster results?
Hi. My name’s Fibber McFibberson. I’m CEO for all late night 6-pack ab creators. If you’re looking for a lean, show stopping pack of abs, then listen very carefully because I’m going to reveal the secrets of all of our amazing ab creators.”
Somehow, Mr. McFibberson has convinced enough of us at 2 a.m. to go ahead and purchase his products so we can fill up the space under our beds…or there is enough desperation to try ANYTHING to get rid of the stubborn belly fat.
I’ve got the secret for you. Why should you believe me? Because it’s science. It’s proven over the test of time. The Biggest Loser trainers would tell you the same thing. You ready for this?
If you want flat abs, you’re going to have to eat right and do cardio.
Why? Because your 6-pack is magically hidden underneath a layer of fat. In order to reveal the cut lines of each muscle, you’re going to need to shed the fat. How do you do that? You can’t target treat an area. In other words, you can do sit ups until you can’t sit up any more and it will not get rid of the fat laying over your ab muscles. You shed the fat with eating right and burning the fat.
While there’s isn’t a magic machine, special diet or quick fix, there are some simple things you can start now (and for free) that will get you started towards the slimmer waistline you’re hoping for.
Here are 7 simple dietary changes to start with.
- Limit sugar intake.
- Lower added sodium intake.
- Eat complex carbohydrates and avoid the “whites” (white noodles, white rice, white bread, white sugar, white flour, etc…)
- Drink more water and drink less calories.
- Remove foods with preservatives and ingredients you can’t pronounce (pre-packaged, pre-cooked, altered from it’s natural state type foods.)
- Include good fats like avocado, coconut oil, almonds and flax in your diet.
- Get plenty of protein (try .5g – 1 gram for every pound that you weigh each day)
You don’t have to kill yourself with cardio. In fact, overdoing cardio can work against fat loss (that’s another blog post.) Doing the 7 little dietary changes above plus a bit of cardio will reveal the abs hidden under the extra layer.
This is your cardio recommendation:
20 minutes 2-3x/week to begin.
Increase time and number of workouts after 3 weeks.
30 minutes 3-4x/week to begin.
Increase intensity in at least 1 workout to be an interval cardio workout.
30-60 minutes 4-6x/week.
If you do 4x, do 2 short and intense cardio sessions, and 2 long endurance sessions.
My son teases his dad and says, “you’re keeping an extra layer on top of your abs to protect them right?”
If you’re not, in fact, keeping your layer on purpose, you now have the secret to revealing what’s underneath. As for the best exercises out there to strengthening your core and abdominals, that will be in the next post.
“Go ahead. If you want to eliminate your fluffy middle, and enjoy the benefits of wearing a two piece without shame, rocking a 6-pack, and fitting into your pants without a muffin top, then make sure you start eating right and doing your cardio today. Buy now, see the results or receive a money back guarantee.”