In Part 1 of the Six Pack Diet we looked at the best kinds of food to eat & how often you should be eating. InPart 2 we'll look at calorie counting, making sure that you have energy for your day & are dropping fat at the same time!
Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
This is the key to losing fat and showing off those washboard abs. The six pack abs diet is about, simply, eating a little less than you need to maintain your body-weight.
Eating way less than you need will slow down your metabolism, since your body will think food has become scarce. And eating too much, well, will just pack on those pounds.
Eat a bit less, and exercise as well. You can read a full ripped abs diet and exercise plan in my How to Get Abs e-book - simply the simplest way to get ripped.A bit less than you need to eat. And make it good stuff - fresh and natural!
There are 3 components to this in the six pack diet: how much you weigh, which you use to determine your base-metabolic rate (BMR), and then vary it depending on how active you are.
This is pretty simple. Get an accurate bathroom scale, weigh yourself, and write down how many kilograms you weigh.
Actually, get your weight in pounds and then multiply it by 0.453 to get the number of kilograms. So, a 180 pound guy weighs 81.5 Kg (180 x 0.453 = 81.5).
And if you don't have a scale, well, grab your car keys and go out and buy one right now. What are you waiting for? Shoo!
Your base metabolic rate (BMR) is how many calories you need to eat to keep you body fueled. Keeping the right balance is important to being healthy, and by dropping a little below this rate you can lose fat.
The best method to use is the Harris-Benedict Formula, which uses your height, weight, age, and sex to determine your BMR.
BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
So, plug in your stats and get your BMR. This tells you exactly how many calories you need to eat per day to stay like you are right now.
Sedentary: BMR x 1.2
Little or no exercise.
Lightly Active: BMR x 1.375
Light exercise/sports 1-3 days/week.
Moderately Active: BMR x 1.55
Moderate exercise/sports 3-5 days/week.
Very Active: BMR x 1.725
Hard exercise/sports 6-7 days a week.
Extra Active: BMR x 1.9
Very hard exercise/sports & physical job or 2x training.
Drop fat by maintaining you level of exercise and simply dropping the number of calories you're eating slightly below your BMR. The six pack diet works on the idea that slightly less calories than you need will drop your body-fat gradually.
Expect to drop about 1 pound a week on the six pack diet. Any more than this is unhealthy and unsafe - take the long view; slowly, little by little, you make your body into one you want.
Yea, it's a drag if you want results next week, but just learn patience. It's a rare commodity these days, just like a six pack, so work them together and you WILL reach your goal.
Drop drop the number of calories you eat by 15 - 20% for 3 days, go back to your regular amount for 1 day, then back at the lower rate for another 3 days.
Take one day every week, weight yourself and reassess where you are, and calculate your BMR again. It's also good to take photos so you can see your progress and how much more defined your abs are getting.
This is it. Keep track of the math and eat slightly less than you need to. Since you're already exercising and have a six pack workout going (you do, don't you?) you'll keep your muscle and be dropping a pound or two of fat every week. That's the whole six pack diet.
This is simple, but it isn't easy. Eat right, eat when you should, keep track of your calories, and lose a healthy one to two pounds of fat a week.
If you want a more complete and structured plan exercise and diet plan, though, check out my How to Get Abs e-book. It contains exact, step-by-step instructions for how to get ripped, with precise exercise and six pack diet info.
One or two pounds a week sounds slow, but after a month you will definitely notice a change. This plan is about being fit over the long-term and building a truly healthier you.
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
Brungardt, Kurt. 1993. The Complete Book of Abs. New York: Villard Books.
Geary, Michael D. 2006. The Truth About Six Pack Abs. S.l: s.n.
Venuto, Tom. 2003. Burn the Fat, Feed the Muscle. Fitness Renaissance, LLC.
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