10 Steps to Build Perfect Eight Pack Abs.

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Labh??
10 Steps to an 8 Pack
www.labhle.com
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Getting abs is a lot about diet, a little about
exercise, and all about attitude. As a fitness
model, trainer, and former natural bodybuilder,
having defined abs has been part of my job
description for the past decade, so Ive learned
to eat, train, and program my mind accordingly to
keep them sharp. Below are 10 tips Ive used that
make the difference between regular and premium.
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Take it a step further and tell your friends.
Making your deadlines public is a powerful
motivator because it puts your reputation on
the?line, says Dan Ariely, a professor of
psychology and behavioural economics at Duke
University and author of The New York Times best
seller, Predictably Irrational. In fact, the
more attention you draw to what youre doing, the
less likely youll be to renege on it. Announce
your intentions on Facebook or e-mail your
buddies. That makes it harder for you to back
down, and youll find that you have a support
group full of people who want you to succeed
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Avoid these foods most of the time and see an
allergist for a food sensitivity test to know for
sure. At the very least, cut these foods out for
a few weeks and see how you feel. Typically, if
youre sensitive to a food, youll notice less
gas, bloating, and fatigue after a few days of
being free of it
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You need more muscle to increase your metabolism
and burn off the fat that covers your six-pack.
On the nutrition front, this means eating protein
regularly. Because the body has no way to store
protein, it needs a regular supply to keep your
muscles well stocked. Eating small but frequent
meals has always kept me more muscular. The
protocol thats worked best for 90 of my clients
is to have five whole-food meals and one protein
shake per day. If your diet calls for 200 grams
of protein in a day (a good goal for a 200-pound
man), I advise consuming five to six meals with
3050 grams of protein in each. -
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The very act of eating less causes a stress
response in the body that jacks up cortisol, a
hormone that stimulates hunger and signals fat
storage. A 2010 study published in
Psychosomatic Medicine found that women
who cut calories to lose weight experienced an
increase in cortisol, even over another group who
simply tracked their calories but didnt reduce
them. So how do you lose fat? Of course calories
have to be reduced, but its how you perceive the
cut that matters. Focus on eating better without
restricting your overall consumption. Dont
starve!
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When youre at work or someone elses house, its
not always possible to eat right. But when youre
in your own crib, theres no excuse for not
having total control. You cant fight temptation
24/7, so remove all the processed junk food from
your refrigerator and cabinets
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An often-neglected aspect of abs is?getting
enough green vegetables. They have essential
nutrients that your body wants to make sure it
gets, and if you dont provide the necessary
nutrition, youre going to find yourself rooting
around in the cookie jar looking for it. To
ensure youre fully loaded, make a fresh juice
crammed with vitamins, minerals, and antioxidants
with a minimum of calories. That means vegetable
juice (not fruit juice, which is packed with lots
of sugar and not enough of the fiber that whole
fruit provides).
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Im not going to tell you to turn your kitchen
into the set of Breaking Bad, but a little
measuring will keep you honest. Measure your
proteins in ounces and your carbs in cups (most
of your fat should come as part of your protein
foods add any other fats sparingly). You can use
the palm of your hand to approximate three ounces
of meat and your fist for a cup of rice or
potatoes.?The length of your thumb works well for
measuring fats its about the size of two
tablespoons of oil or peanut butter.
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Im going to go out on a limb (not really) and?
bet that your list of supplements doesnt include
magnesium. But it really should. Its essential
for good sleep and heart, muscle, and brain
functionall of which impact your abs and yet
research shows most of us arent getting enough
of it. An analysis in the Journal of Nutrition
Reviews revealed that 4860 of Americans dont
meet the recommended daily value for magnesium,
which even then is?only considered the absolute
minimum (a great physique likely requires more).
Add a magnesium supplement or a multivitamin to
your diet and see how your results improve.
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A study out of the University of Missouri last
March found that a high-protein breakfast
improves appetite control and reduces unhealthy
snacking in the evening. I take it a step further
and eat nuts along with a protein source like
meat or eggs. Theres nothing magic about the
meat-and-nut combination, but its a filling meal
and wont cause a sharp rise in blood sugar, so
your energy will be steady all day. When I
competed in the 2011 WBFF World Championships as
a fitness model and achieved my all-time leanest
condition4 body fatheres how Id start my
day six ounces of ground beef and a handful of
macadamia nuts on the side, or two extra-lean
sausages and a few slices of coconut (green
vegetables, of course, are fine at this time as
well).
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Abs are postural muscles, designed to keep your
spine safe when youre fatigued. That means that
they dont grow as quickly and dramatically in
response to exercise as many other muscles do, so
short rest periods and a high volume of work are
mandatory to make them grow. Try the circuit
below in one of your weekly workouts. Perform
each exercise for 60 seconds, completing as many
reps as possible. Rest 15 seconds between
exercises and then 60 seconds at the end