Kultur, Zoologi og metafysisk spekulasjon

Lose weight, burn fat and get killer 6pack abs!

In Livsstil on desember 30, 2010 at 2:22 pm

The recipe for losing weight, burning fat and getting killer 6pack abs is actually quite simple. You need to exercise more, and eat less!

As a top athlete, instructor of Karate and a student of Sports at the University of Stavanger I often get a lot of questions from different kind of people about how to train and eat to lose weight, burn fat and get 6pack abs. It makes me very enthusiastic and happy that so many people are interested in getting in shape!

What confuses me though, and probably a lot of other people out there, is the amount of different theories on how to lose weight and burn fat to be found on the internet. It would seem like many of the exercise theories and diets contradict each other, and often you have to pay with money to acquire the information you need.

This is confusing, and companies make a lot of money selling you bad products that does not help you achieve what you are looking for. I believe that this knowledge should be free and easy for everyone to find. The time spent gathering the right information should not take forever, and you should much rather spend your time doing the actual training.

Well, the reality is that it can be very challenging to find good information you can trust and commit to. So, after considering the level of confusion I have experienced from people who ask me for guidance regarding workout and nutrition, I have come to the conclusion that if this article should be of any help to people, it must be as simple and non-confusing as possible. Therefore I have tried to point out the most common mistakes and some of the general principles of exercise and nutrition that will enlighten the reader and hopefully prepare him to make his own reasonable choices. I certainly can not cover everything about exercise and nutrition in only one article without it getting too long and boring, so I have chosen to focus on a few simple guidelines on how to lose weight, burn fat and get killer 6pack abs!

The recipe for losing weight, burning fat and getting killer 6pack abs is actually quite simple. You need to exercise more, and eat less!

Regarding exercise

If you want to lose weight, burn fat and get killer 6pack abs, you should know that 95% of the work is cardiovascular exercise. In other words, you will not get a six pack doing crunches or sit ups! That is only 5% of the work. This means that in theory, you could have the sexiest 6pack on earth, but no one will ever see it because of the fat covering it. That would be quite sad…

You should also be aware of that you can not decide where on your body you will burn off the fat. Every person is different, and looks different and every different body stores fat at different places. So, by doing cardiovascular exercises you will begin to burn the fat from where it is placed on your body. Briefly put, you can not  ”target” fat removal unless you are using liposuction or a machete!


The cardiovascular exercise

Okay, this is important. The exercise you should prioritize is cardiovascular exercise, which means you should do anything that elevates your heart rate to 75-95% of your maximum for a certain amount of time. By far, this is most effective when using intervals.

The interval program of all interval programs is the 4×4 interval program: You run, cycle or swim  4×4 minute intervals at 85 – 95% of your maximum heart rate (90-95% of athletes), interrupted by 3 minutes of lower intensity (talk speed) corresponding to 70% of your maximum heart rate. Actually, it should be called the (4+3)x4. This you should do at least two times a week or more. In addition, you could once a week run, cycle or swim for 90-120 minutes at medium pace to increase the fat burning process. Why 90-120 minutes? Well, at medium pace your body will not start burning fat before 60-80 minutes into the exercise! This is why people who train at medium pace for 30-45 minutes every day never get thinner. They only burn the carbohydrates, not the fat.


Strength training

In addition to the cardiovascular exercises you could add strength training to your program. This will not alone make you burn fat, but will help speed up the fat-burning process. A clever thing to do is to focus on strength programs that increase your metabolic stress. The 300 workout is an excellent example, where you do 300 reps in the shortest amount of time as possible, in other words, without any resting between the exercises.

The original program consists of 25 pull-ups (chins), 50 dead lifts (60kg), 50 pushups, 50 box jumps (with a 24 inch box), 50 ”floor wipers” (60kg), 50 “clean and press” and at last another 25 pull-ups (chins) to a total of 300 reps. This is a really hard program, especially for beginners, and not recommended if you do not have some years of experience lifting weights. But what you can do, if you find the original program too hard, is to replace some or all of the different exercises with easier ones, like sit ups, crunches or squats. The limiting factor here is your own knowledge and imagination. The important part is to do 300 reps of “something”, and try to vary the exercises so that you train the whole body. You can do this kind of strength exercises 2-3 times a week, depending on how much time you have and on your level of commitment.


Combining cardiovascular exercise and strength training?

Normally you should put cardiovascular exercise and strength training on different days in your exercise program, but there is one genius “secret” you can use when aiming to lose weight and burn fat. You can first do the strength training to burn all the carbohydrates stored in your body, and then directly after that do a cardiovascular exercise. This way you will begin to burn the fat at the start of the cardiovascular exercise. So, basically, if you just run for 45 minutes you will not burn any fat at all. But if you first do the strength training, and then immediately begin to run for 45 minutes, you will burn fat the entire 45 minutes running! Sound simple enough?

Important: I would not recommend you to do hard intervals directly after a strength workout. A long consistent medium paced exercise like jogging would be more fitting.


Finally, making your workout plan

With all the information you now have you should be able to make your own workout plan to help you lose weight, burn fat and get 6pack abs. The most important exercises are the cardiovascular exercises, but you can also add strength training to your program for additional improvement. With all this considered your workout plan could look something like this:


Regarding nutrition

When following a strict and demanding exercise program, it is especially important that you get the right amount of nutrition every day. You never have to feel hungry or deprived to lose weight, burn fat and get 6pack abs. Most people fail to achieve their weight loss goals, not because they eat too much, but because they do not eat enough. They starve themselves, to a point where they can not take it any more, and then they give it all up. Also, if you starve yourself, your body will go into “starvation mode”, where it will start to store fat instead of burning it. This is the opposite of what you want!

Well, there are some easy guidelines you can follow to ensure you are losing a reasonable amount of weight every week (0,5-2kg). You do not need to use a calorie calculator or go on one of the extreme diets you can find on the internet. These extreme diets can actually get some people to lose weight in a relatively short amount of time, but all things considered they can be very unhealthy and you will very often gain the weight you lost after finishing the diet-period. So what you should aim for is a reasonable and healthy way to change your relationship with food forever!

These 5 easy guidelines will help you lose weight in a healthy and lasting way:

1)      You should try to eat 5 or 6 good meals a day.

2)      Every meal should consist of mostly vegetables and whole grains, some form of lean protein (beans, dairy, meat), and a small amount of fruit.  Your body does not store protein, so you can not just have a big steak at dinner and call that your daily protein. This is especially important if you are doing a demanding strength program in conjunction with your weight loss program. Every one of your meals needs to have 1/6 of your daily protein.

3)      Portion control people! You can always out-eat your exercise.

4)      Overcome your cravings. You have to be strong-minded. This can be really hard, but an easy way keeping the cravings under control is to allow yourself one or two cheat meals a week where you do not have to follow your nutrition plan rules!

5)      Just give up the worst kind of foods, such as fried food, doughnuts and other pastries and ice cream. I mean seriously, come on! And try to avoid too much sugar, salt and alcohol.


A few final words

I have to say it was never my aim to clear up everything regarding exercise and nutrition. I only wanted to illuminate a few pointers that could help people lose weight, burn fat and get killer 6pack abs.


I hope that this article has been interesting and educational for many of you. If you have any questions regarding it, or anything related to exercise and nutrition, please feel free to ask!

Good luck!

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