The most common questions I get.
"How do I get rid of this stubborn belly fat?"
"How do I get six-pack abs?"
These steps paired with proper caloric intake according to your goal, will undoubtedly and inevitably result in the abs you've been seeking.
The only thing that holds you back from achieving this goal is you and your discipline.
Step 1: Post Workout Carbs - That's right, you need to be consuming carbs and protein immediately following your workout or exercise. This will give your body the energy and resources to kick your body into fat-burning overdrive. Despite the fear of consuming carbs and the increasing popularity of low-carb diets like keto, carbs, when consumed during the right time and right amounts are your fuel source and your friend! Use my macro calculator to help you determine how many carbs you should be consuming each day:
Step 2: Eat Your Healthy Fats - Your monounsaturated and polyunsaturated fats such as avocados, cheese, nuts, and full-fat yogurt are excellent for helping your body regulate and normalize insulin levels in your body, increasing your fat-burning potential and helping you to maintain a consistent metabolism.
Step 3: Intermittent Fasting - If you've worked on one of the JH Programs or worked with me as a one-on-one client, you know that one of the very first things I do is place you on an intermittent fasting protocol. That's because intermittent fasting allows your body the necessary time to normalize your metabolism and hormone levels on a day-to-day basis. The concept of intermittent fasting is simple, yet very efficient. You only during a short window during the day; normally as much as eight hours or as little as four hours. Outside of that window, you're only consuming water or unsweetened tea or coffee. Again, intermittent fasting allows your body to regulate your insulin levels which is a hormone that has one of the highest impacts on your fat-burning potential. Lastly, be sure that your daily exercise and training take place during your fasting window so you can take advantage of Step 1: Post Workout Carbs.
Step 4: HIIT (High-Intensity Interval Training) Cardio - Though there are contradicting studies out there regarding the effectiveness of HIIT cardio vs. steady-state cardio, my experience and my experience with clients is that HIIT cardio renders the most efficient and effective way of consistently burning fat and helping your body to continue burning fat over the period of the day. The concept is simple: short periods of high intensity/high effort training followed by a short period of low intensity (rest) training. Then repeat. This will force your body into adaptation mode, allowing you to go harder for longer, increasing your endurance and performance, while putting your body into fat-burning overdrive.
Step 5: Stay Hydrated - Our bodies are made mostly of water and we need this resource to transport nutrients, blood, and resources throughout our body. If you're not staying hydrated, your body will have a much more difficult time performing the tasks that you're asking it to do through your training. My advice, if you're using one of my programs, is to consume at least one gallon of water each day. Step 6: Rest - Every guru, expert, and professional out there will tell you that if you're doing it right, the majority of your body's work happens while you sleep. Your body needs ample time to rest and recovery to give you the results you're looking for. Make sure you're getting at least 8 hours of sleep per night.
BONUS Step: Stop Overworking Your Abs - That's right, you don't actually need to work your abs every day (or at all really) to achieve the benefit of having six-pack abs. Definition and visible abs are nothing more than a reflection of low enough body fat to show them. Your body will always lose fat in the same order you put it on. This means if you're like most men, you'll store fat in your belly first, which means that's where it will come off last. You cannot "spot reduce" fat. That means the only way to lose fat in those stubborn places, is to reduce your body's overall fat percentage.
Learn more about getting your macros and nutrition in line by using this guide:
Are you ready to take your training to the next level and get advice like this with your routine? Use the link below and answer the questionnaire that follows to find the best routine to suit your specific goals.
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