Gym And Motivation

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[color=#ff0000][size=7]Step 4: Sleep![/size][/color]
OK, I know I said that losing weight and getting 6-pack abs was as easy as 1-2-3, but there is a fourth element as well. The fourth critically important thing for losing fat and getting 6-pack abs is getting enough sleep! If you are sleep deprived, you will burn off muscle instead of fat – nobody wants to do that! If you are sleep deprived you will lower your metabolic rate which means you wont be burning off as many calories. Sleep deprived people also are hungrier and eat more! The message is clear, if you are trying to lose bodyfat and get 6-pack abs you must get enough sleep. What is “enough” sleep? My definition is that you have slept enough when you awake naturally and feel rested. If an alarm clock wakes you up then you did not get enough sleep

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[color=#ff8c00][size=7]Cravings[/size][/color]
Cravings are a very common problem when people try to lose bodyfat, almost everyone has them regardless of what nutritional plan they are using. Everyone has their own particular vice, mine is sugar. Lets talk about some methods you can use to effectively deal with cravings.
[font=comic sans ms,cursive][size=5]Iron-will method[/size][/font]. If you have the iron-will and devotion of a Monk, you can just repress your cravings. For the other 99.999% of this, this method will result in binging. We will be able to refrain from eating our favorite food a week or two then in one eating-orgy we will chow down so many calories that we will undo all of our progress to date. Not a recommended method.
[size=5]Temptation avoidance method.[/size] Do not allow any unhealthy food in your house or office. Swap chores with your spouse so that they do the shopping, don’t allow yourself into any store or restaurant where there might be a temptation. This technique only works slightly better than the above “Monk” technique. The problem is that eventually you will be faced with a situation where your favorite bad-food is available to you. A work party, a restaurant meal with out of town relatives, etc. At least with this method, you only need to exercise your iron-will for very short periods and not 24hrs a day. This method will probably fail for 90% of the population, again not the best technique
[font=comic sans ms,cursive][size=5]Cheat meal method.[/size][/font] This is the best option and can work for almost everyone. You have your good nutrition and stick to your plan most of the week but have regularly scheduledcheat meals – maybe one or two a week. Several important points here. First they are regularly scheduled, you cant have one whenever you want. Pre-decide which meals on which days are cheat meals so you can look forward to them. Its easier to hold binging off when you know that in 36 hours you have your cheat meal coming. These are not cheat days, they are cheat meals. They are not license to pig out, they are a chance to have the foods you crave. Have a double cheeseburger a shake and fries but don’t supersize it! The other key is to take your cheat meal even if you don’t feel you need it. If you skip it then a few hours later you might get those cravings and then everything goes to pot. Last point, its best if the cheat meal is not dinner. Make it earlier in the day if you can so that you have a chance to burn those calories off before you go to bed.

[chinni005]

[size=8]main thing to be noted[/size]
[size=6][color=#FF0000]Getting 6-Pack Abs[/color][/size]
[size=6][color=#FF0000]By now you have noticed something odd, the title of this page is “Losing Weight and Building 6-Pack Abs” and yet I haven’t even mentioned any ab exercises yet. The reason is that 95% of getting 6-pack washboard abs is losing the bodyfat. Most people already have abs and if they reduced their bodyfat they would see washboard abs. [/color][/size]

[chinni005]

[size=8]The Truth About Abs[/size]
I’m going to dispel six common myths that are exploited to sell an un-suspecting public expensive gadgets that they do not need.
[size=6]Myth 1 [/size]- you get abs by doing ab exercises
This is the worst myth. For 95% of you, doing crunches, situps, or ab machines will NOT get you abs. You already HAVE abs, if you didn’t your torso would be as limp as cooked spaghetti. The real problem is that your abs are hidden. To see a visible 6-pack you have to remove the fat that is covering your abs. Doing ab exercises will NOT remove this fat, only eating less and doing more cardio gets rid of the fat. Let me say that again, to get 6-pack abs you need to eat less and do more cardio! Grab the roll of skin/fat at your waist and pinch, how thick is it? If its more than 1/2″, that fat is the reason you don’t have a visible 6-pack!
Now if you you skinfold measurement over your lower abs is less than 1/4″ and you still have no 6-pack, count your blessings! Your problem is much easier to solve, for you, you need to make your ab muscles bigger thru ab exercises using heavy weight and low reps as with any muscle group that you want to make grow. Here is a great hard core ab workout you can do to make your ab muscles bigger.
[size=6]Myth 2 –[/size] you can get abs in just 8 minutes a day
If you could get abs in 8 minutes a day then everyone would have them!!! As I explained in the last myth, to get 6-pack abs you have to lose weight, not do ab exercises. There are 6min ab programs, 8min ab programs, 5min ab programs and NONE of them will give you six pack abs unless you lose bodyfat.
[size=6]Myth 3 –[/size] you can do spot fat removal
Where did this stupid myth get started? I get dozens of emails each week from people asking for exercises to remove love handles or belly fat. You CANT do spot fat removal! If you have love handles all you can do is keep reducing your bodyfat by eating less and doing more cardio till they disappear. Your body decides where the fat will come off and there’s not a dang thing you can do about it. Just keep reducing the bodyfat till the love handles go away. I’ve seen people completely wasting their time doing 50 minutes of hanging leg raises thinking it would give them lower abs, they would be much better off doing 50 minutes of jogging.
[size=7]Myth 4 –[/size] to get 6-pack abs you need to buy something
If getting abs were as easy as buying something, everybody would have them! There is no end to these wishful (and expensive) devices. They all have one thing in common though, its the false idea that YOU don’t have to do anything – you can just sit back, relax and let something else do the work. These schemes vary from low tech to high tech. Low tech cheap examples are fat-suits and fat belts – complete waste of money. Or in the -50′s they had these wall mounted vibrating belts and women would just read magazines or blow dry their hair while the machine shook their toosh. These schemes get really high tech too, the expensive electro stimulation machines. These are advertised as giving you abs while you go about your daily activities. These schemes are not limited to machines. Pills, books, newsletters are all sold with the promise of giving you abs without having to work – WRONG. Don’t let your desire to get abs quickly and easily tempt you to waste money on some useless device, pill, book or newsletter.
[size=7]Myth 5 – [/size]For lower abs you need to do special exercises
People often get the upper 4 abs, then they wonder what exercise they should do to get lower abs – I get this question ALL the time. There are no special exercises to work the lower abs, its just a matter of removing the fat over them. And remember myth #3, you cant do spot fat removal. If you want to see your lower abs so that you have a 6-pack or a 8-pack then you have to reduce your bodyfat even more thru eating less and doing more cardio. The first place the body stores fat is in the belly button region, and that just happens to be over the lower abs. Even in someone who is reasonably lean like myself, the fat over the lower abs can be twice thick as the fat over the upper abs. Check this out for yourself. Check you skinfold over the upper abs, mine is about 3/8″. Now check it over the lower abs, mine is twice as thick, almost 3/4″ . THAT is the reason lower abs are so tough to see because very few people can get lean enough so that they show.
[size=7]Myth 6 –[/size] Getting abs requires long, grueling ab workouts
I’ve seen many of these ab workouts on youtube, the one where some ripped 19 year old does every ab exercise in the world consecutively without any rest and claims that’s what it takes to look like him – nonsense. These 30-60 marathon minute ab workouts will give you strong abs but they are a waste of time if you are trying to get a visible 6-pack. If you want a 6-pack you would be much better off spending that 60 minutes jogging than doing ab exercises. Part of peoples confusion is that they mistakenly believe that ab exercises constitute cardiovascular exercise and thus can burn off fat, they are not! To burn off fat you need to elevate your heart rate into the weight loss zone, and to do that you need to use large muscles strenuously like using your quads in running or cycling. The abs are a very small muscle and no ab machine can elevate your heart rate sufficiently to lose weight.

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[size=8]How Long Does It Take To Get 6-Pack Abs?[/size]
Is it too late to get 6-pack abs by summer? This is one of the most common questions I get this time of year. Here is a simple 3 step procedure to tell how long it will take to get lean enough for those 6-pack abs to pop out!
1.
To have abs, you need to get down to about 7% bodyfat. Calculate how many pounds fat 7% would be. For example if you weigh 100 pounds, you can only have 7 pounds of fat (100lbs X .07) if you want 6-pack abs.
2.
Calculate the number of pounds bodyfat you currently have on your physique using my body fat calculator, and from step 1, calculate how many pounds fat you have to lose. For example if the calculator says you currently have 20 pounds of fat and from step 1 you know that you need to get down to 7 pounds of fat, you know you need to lose 13 pounds of fat.
3.
Now see how long it will take to lose the required amount of fat. Use my weight loss calculator and use the maximum weight loss rate by selecting “20% Caloric Reduction” as the goal in step 6. After entering all your other information, the calculator will tell you how long it will take to lose your fat.

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Bookmarked mama oka sari naa job start ayinaka susko naa sami ranga

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[quote name='paampachak' timestamp='1340688699' post='1302031609']
Bookmarked mama oka sari naa job start ayinaka susko naa sami ranga
[/quote]

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