Reclaim your spiritual six packs

Reclaim your spiritual six packs, a friend complained about having belly fat and he asked me to write an article that will help him reclaim his six packs, because according to him the six packs is still within him (I hope so). Many men have stomach fat and are concerned on how to get rid of it.

Gone are the days when stomach fat was viewed as a sign of wealth in the contemporal African culture.

Now, if you ain’t got six packs, she ain’t gonna dig you.

Before we can tackle a problem, we have to root out the cause of the problem. Belly fat is caused by a variety of factors from; over-consumption of calories, lack of exercises, high intake of sugar, high consumption of alcohol and poor dieting. Some even claim that belly fat is generic, but I doubt that I think some lazy dude cooked that lie up.

Also you need to know the dangers of belly fat, properly that will be enough motivation in getting rid of it; it is linked with lots of health risks like: cardiovascular disease, diabetes, and cancer.

Let’s start with the simple tips that you will find surprising.

1. Stress is also a major cause of belly fat (surprising right), research indicates that the secretion of cortisol; a hormone the body produces when stressed induces belly fat. In order to reclaim your spiritual six packs, cut down activities that are stressful, get enough sleep; at least 7 hours sleep. Set aside time to relax. Even if it’s only 15 minutes on your lunch break, find time to simply close your eyes, breathe deeply, and forget your worries.

2. Eat healthy breakfast within an hour of waking up. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower.

3. Take 10,000 steps daily. Get a pedometer and try to increase the number of daily steps you take. Take stairs instead of elevators; walk instead of driving. Stand up and walk 30 steps every 30 minutes.

4. Drinking enough water throughout the day can lead to a more active metabolism, regardless of dieting. Drinking more water also helps your body flush out waste/toxins and improves your overall health. You’ll know you’re drinking enough water when your urine runs almost clear. If it’s still yellow, drink up. Replace alcohol and sugary drinks like Coke and Pepsi with water.

Who knew rest, eating breakfast, walking and drinking plenty water can help in reclaiming six packs, now let’s talk about the same old things you have heard several times and probably ignored.

Exercise! There is no short cut or easy way with this one; you’ve got to burn off the fat. There are various exercise that helps in eliminating belly fat:

1. Exercise in small bursts. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes. Take quick walks;  take long strides and keep a brisk pace, or try going up and down stairs.

2. Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abs. Instead, if you strengthen your back muscles, your posture will improve and pull in your belly. To focus on your core muscles; do the bridge and also squats.

 3. Do aerobic exercises which get your heart pumping, burn calories quickly and facilitate fat loss all over the body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of body shape or size.

Eat healthy. Unless you restrict calorie intake, you won’t lose belly fat. Keep a food diary to help you watch the calories you consume, you can download an online calorie calculator on your phone. Consume good fat; diets with a higher ratio of monounsaturated fats like avocados, nuts, seeds, soybeans, and chocolate can prevent the accumulation of belly fat. Soluble fibers that are found in apples, oats, and cherries lowers insulin levels which can speed up the burning of visceral belly fat.

Get motivated. Join forces with a friend; trying to lose weight with a partner can help you stay accountable for your actions, as well as giving you an extra incentive to keep exercise appointments. Share your victories together, and discuss solutions to whatever roadblocks you encounter.

Many books and articles on how to rid belly fat would tell you that if you follow their tips, you will have an instant six packs in few weeks (Lies!), well if you follow the above tips, and you are determined then you will reclaim your spiritual six packs within months.

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