For many people, the new year began with a resolution to lose weight or achieve the ultimate six pack back. Although it requires more effort, as you age and your metabolism begins to slow down, achieving a super six-pack abs can be as simple as consistently sticking to a healthy eating plan and exercise regimen.
Eat clean – Contrary to popular belief, you can’t get a six pack with exercise alone. You also must commit to a clean diet. That means you’ll have to reduce your sugar and sodium, intake to lose the excess fat that’s covering your abdominal muscles. Opt for fruit instead of cookies, drink water in place of pop and green veggies with lean protein for meals. Overall, a nutrient-rich diet should consist of veggies, fruits, protein and healthy fats in moderation while reducing or eliminating sugar and polyunsaturated fats.
Cardio is key – White working with free weights and crunches is effective. running, biking, swimming and hiking will raise the heart rate and metabolism to burn off calories for fat-loss all over the body, including the abs. Aim to cardio five times per week for 30 – 45 minutes at a moderate-pace, with at least two of those sessions including high-intensity intervals for optimum caloric burn. A sample cardio session would look like this: warm-up for 5 minutes, cycle hard for 1-2 minutes followed by 2 minutes of recovery cycling. Repeat 10 times and cool-down for 5 minutes.
