Guide Reference

If somebody offered to teach you how to get a six pack in 3 minutes youd probably assume that it was too good to be true, right? But for some reason more and more people are searching for such things in the hope of finding instant fitness fixes. However, if you are serious about learning how to lose weight then the good news is it wont take long to achieve your goal, providing you are willing to learn a little.

Before you begin it is important to set a realistic goal here. If you have a lot of unwanted weight to drop then it wouldnt be sensible to set yourself, say, a two week target to achieve your goal. Of course, that is merely common sense. However, the techniques taught to you today will enable quick progress from where you are now to where youd like to be in just a few short months time. []

You may have heard the following expression. Abs are developed in the kitchen not in the gym. In order to see the fruits of your hard efforts in the gym you will need to adhere to a few rules with regards to your daily diet. Are you ready?

1. Calorie deficit.

2. Get your protein, carbohydrate and fat intake in check.

3. Dont cut your favorite junk foods from your diet.

4. Dont forget to drink enough water each day.

5. Take advantage of the fat loss benefits offered by high intensity interval training.

Lets begin with a calorie deficit. This basically means eating less than you do at the moment. Most people lie to themselves about how much food they eat during the course of an average day, so in order to work this out properly it would be wise to record a food diary over three days. Then simply operate on slightly less calories from now on.

To work out the correct amount of macronutrients you can use the 4-4-2 system. This means 40% of your calories should come from protein, 40% should come from carbohydrates and 20% should come from fats. In order to do this youll need to establish your new calorie target first, of course.

The biggest mistake a lot of individuals make when they are trying to shed unwanted pounds is to stop eating all of their favorite foods. Use your favorite cheat foods as a rewards scheme. If you dont take any days off and you stop eating everything you enjoy, youll probably come off the rails after just a couple of weeks and all your hard efforts in the gym will be worthless. Dont be afraid to have a day off and take in some unhealthy foods, it it helps you stick to your diet long-term then its a great thing!

Next we look at how much water you drink. Or should we say, how much water you dont drink? Most people get nowhere near enough. Tea, coffee and juice doesnt count. Aim for 6-8 glasses per day. []

One of the easiest mistakes to make with regards to exercise is to presume that you need to do endless cardiovascular training to lose body fat. Nothing could be further from the truth. Rather than cycling on an exercise bike for an hour while reading a magazine, try performing a short high intensity interval workout and then hitting the weights. The fat loss benefits are proven to be superior.

You dont even need a gym in most cases. Heres a quick example:

* Full Leg Raises.

* Crunches.

* Max Plank.

Try doing all three exercises for 45 seconds and aim for no rest in between, other than the short time it takes you to transition between each move. Once you finish a round take 30 seconds rest and go again. Three rounds would only take seven minutes, but the results would far outweigh the time investment.

So rather than becoming one of the many internet users who wastes time searching for instant fixes, such as how to get a six pack in 3 minutes per day or less, you now have five principles which will not only teach you how to lose weight safely, but also how to keep it off forever once it is gone. Now its time for you to apply them.