Six Pack Abs Archives

12 Healthy Foods to Help Get Rid of Love Handles

get rid love handlesDieting is not starving. When the intention to go on a diet is to shape up, then starving yourself is not the smart path to take. In fact, it will only cause more trouble as the hunger pangs will haunt you and force you to eat more. This is especially true in getting rid of your love handles. You know that you have to eat so you can nourish the body but it is the kind of foods you eat that will make the difference.

Your goal then is to consume food that will fill you up, nourish you and curb grievous cravings. These are sources that have been derived from major food groups and supply you with enough energy through the day. They are rich in protein, healthy fats, and fiber. This way, you only provide the body of what’s essentially required and avoid adding unnecessary calories. They have to taste good too so you will have the motivation to see it through. Here are top 12 foods that will help you get rid of those undesirable love handles.

1. Chia Seeds

Chia seeds are like magic seeds. They absorb water and then grow 12 times bigger, making you feel full for hours. They are hydrophilic foods that’s why they can provide your body with this special property. Aside from this, chia seeds are your abundant source of healthy fats, iron, and fiber. Its quite versatile too that you can add it to practically anything whether its your hearty meal recipes or power beverages.

2. Heart-healthy Hemp Seeds

Hemp seeds has launched a fight against heart disease and this was backed up in a study published in the Nutrition & Metabolism journal. It protects your heart by bringing down blood pressure and cholesterol levels. It is one of the leading plant-based sources for the 9 essential amino acids.

3. Quinoa for Weight Loss

Quinoa is also a seed and when its cooked, it works like a grain. Just a cup contains a good 8 grams of protein and about 2.5 grams of soluble fiber. Through a study done by the American Society for Nutritional Sciences, it was discovered that quinoa seeds are great for weight loss as they make you feel fuller and less hungry for hours. Consumption of quinoa likewise helps in reducing your blood sugar levels.

4. Rich Lentils

Lentils are just tiny legumes but they are a rich source of the elements that will help you get rid of your love handles and supply you with other essentials. They are low in carbohydrates but high in fiber so they really facilitate speedy weight loss. Specifically, a cup of lentils provide you 24 grams of the good carbs, 16 grams of fiber, and 18 grams of protein. In addition, they are so rich in iron, folate, and magnesium that they can be a substantial addition to your regular diet.

5. Low Glycemic Chickpeas

Chickpeas are the kind you can count to keep your energy up all day. They are quite slow to digest and this means that you won’t get hungry and crave for food too often. Aside from these, they will complement your weight management goals because they are of low glycemic index. Slowly but surely, a serving of chickpeas a day will help you say good bye to your love handles.

6. Fully Satiating Brown Rice

Brown rice is so filling that it is every vegan’s best friend. It is known to be healthier compared to the regular white rice so it is a good option for those who are used to rice as their staple. But staple or not, brown rice is a good food to consume if your goal is to shed off your love handles. A cup will give you 3.5 grams of fiber and 5 grams of protein. It will likewise lower down your blood glucose and insulin levels. They are easy on the pocket so you can have delicious brown rice in your meals often.

7. High Protein Almonds

Almonds are not only yummy nuts but are most popular for their wholesome fats. What most people are not aware of is that these nuts are also high in protein. And so if you enjoy a cup of almonds, your body will equally benefit from a heavy 30 grams of protein. Not only that, it is an abundant source of vitamin E, omega 3 fatty acids, riboflavin, fiber, calcium and niacin.

8. Pumpkin Seeds for Snacks

Cutting in-between meals can be a challenge when you are trying to lose weight especially when you are used to having snacks. Pumpkin seeds offer a relieving solution as they are great to have for a filling snack and will support your goals in trimming down your love handles. Not only that, a cup of these seeds are fiber-rich and can give you 12 grams of protein. Among other foods, pumpkin seeds also impart to you the broadest array of Vitamin E.

9. Energizing Black Beans

In general, beans have high complex carbohydrates and fiber content. As a result, they make you feel energized and satiated the whole day. In particular, consumption of black beans help improve one’s resistance to insulin. The same was supported in a 2011 study that concluded that black beans allows for a good protection against obesity.

10. Light-hearted Kale

One cup of raw and chopped kale is a good source of fiber, vitamins, and minerals. It contains 1.5 grams of protein as well. Kale is a non-starchy type of vegetable so they can add some volume to your usual meal without making it too heavy on the stomach.

11. Eggs Galore

Eggs are the easiest to prepare and have a host of health benefits to help you combat belly fat. For one, they are an abundant source of protein, healthy fats, vitamins, and minerals. Next, they are so substantial that you will tend to feel full longer than usual. Thirdly, your metabolism speeds up when you have eggs as part of your meals. Finally, eggs minimize your sweet cravings and keep you off sweet-smelling desserts.

12. All Powerful Spinach

Should you decide to give up snacks altogether, spinach is proclaimed to be the perfect choice. It is going to wean you off your cravings so you won’t gain extra weight from in-between meals. According to Professor Charlotte Erlanson-Albertsson of Sweden’s Lund University, spinach has a key compound known as thylakoid that prevents hunger pangs and ultimately, helps you avoid adding more pounds to your belly.

Looking for an amazing supplement that contains Chia, Quinoa, Spinach, Kale and over 70 healthy ingredients? Check out Shakeology.

 

 

Sources:

http://www.biomedcentral.com/1753-6561/5/S8/P21

http://www.stmichaelshospital.com/media/detail.php?source=hospital_news/2014/20140805_hn

http://jn.nutrition.org/content/130/2/272S.full

Will P90X Get Rid of My Gut?

Will P90X get rid of my gutWill P90X get rid of my gut? Yes!  There, I said it.  How long it takes is another story.  How long did it take you to completely cover up your wash board?  How many beers and Big Macs have you eaten to get to where you are today?  I bet your gut is most likely the result of years of eating the wrong things and not doing enough exercise. (How profound)  I know I am not telling you something that you don’t already know but the the truth of the matter is hearing it hear, right now, might give you what you need to make some changes.

If you are looking to get rid of that gut, then yes, P90X will definitely help you with that. If you can complete the P90X exercise program and follow the P90X nutrition plan then you will be off to a good start. Notice I said off to a “good start”.  Keeping your waist line slim and trim and not something you can do in 90 days and then forget about it and just hope it stays that way.  I wish this were true but your gut will most likely be one of your hardest areas to keep in shape.  You can not spot train your gut and the fat in that area is usually the last to go but with consistency and good eating you will reach your goals.

Have you ever heard the saying that “abs are made in the kitchen”?  The kitchen is where most of your work (or spouse’s work- Thanks honey) will be done.  You need to have a plan in place before you start your work outs and the P90X nutrition plan is just what you need.  It will take some getting used to but you will get the best possible results by following it.  The nutrition plan can always be tweaked later depending on what your goals are but for now it will help you hit the ground running.

P90X will help you get rid of your gut but it is also about what you put into it.  If you have a gut, I challenge you to do P90X and follow the nutrition plan.  Take your before pictures and take your measurements and if after 90 days with P90X you have not lost any inches in your gut then send it back for a refund.  Does it really get any better than this?  Lose inches or your money back.  Of course you have to do your part by popping in that DVD every day,pushing play and following the nutrition plan.  Can you do it?  Are you ready?

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300 Workout Plan | 300 Spartan Workout Routine

300 Workout Plan So I am sure you are familiar with the Brad Pitt fight club workout but what about the Spartan 300 workout?  What the heck did these guys do to get so ripped?

The 300 workout was created by Mark Twight who is the man you want to talk to if you want to get ripped fast.  He is a self taught trainer and knows what it takes to get results.  The 300 workout got it’s name because this is the number of reps you do throughout all of these exercise. (Just as a word of caution, don’t go run off to the basement and think you will be able to complete this.  The 300 workout is not for beginners and you could seriously injure yourself.  This is something you work up to over time.)  Now if you have just completed the P90X 90 day workout and were able to complete all of the moves then you could probably give this a try. The idea is to complete all reps and exercises with no break and as fast as you can. Maybe you will able to compete with Andrew Pleavin who played Daxos in 300 and finished the 300 workout in 18 minutes and 11 seconds.

These Spartans did not start out in this shape.  It took 10 weeks of training for 90 minutes to 2 hours each day, 5days a week to get in this shape.  Gerard Butler trained for 12 weeks and often put in more hours to get his 6 pack.

When the training started there were guys in perfect shape and others that were 40 pounds over weight but if you have seen the movie you know what the end results were.  All of the Spartans looked like they have been training together for years and that is exactly what the director Zack Snyder wanted.

Here is what the 300 workout consists of:

  • 25 Pull-ups
  • 50 Deadlifts and 135 pounds
  • 50 Push-ups
  • 50 Box jumps with a 24 inch box
  • 50 Floor wipers with 135 pounds
  • 50 Clean and press at 36 pounds
  • 25 more pull-ups for a total of 300 reps.

Pheeewwww!  I am getting tired just writing it.  All of the actors regiments varied depending on where they were at physically.  Some of the guys did high intensity circuit training, some lifted with heavy loads, some did mini workouts and some did hard interval training on the Circuit II rowing machine.

Of course, as with any training program you will most likely have to make some nutrition changes.  So figure out what you are going to eat and plan out your meals prior to starting any fitness program.  This will be a major factor in the results you will see.  If you are looking for a fitness program that will also give you a nutrition plan then check out some of the Beachbody workouts.  If you are looking for an extreme workout then check out the P90X workouts or Shaun T’s Insanity.  Both will challenge you and are not for beginners.

What to Expect with P90X Core Synergistics!

P90X Core Synergistics

P90X Core Synergistics

So you are wondering what to expect with the P90X exercise “Core Synergistics”?  This work out is critical for maximizing your P90X results.  Core Synergistics focuses on strengthening the the trunk muscles and lumbar spine as this is the foundation for all of the other muscles in the body.  This routine uses muscles to build and support the core muscles, while at the same time working your body from head to toe.  Most people have no idea the important role core muscles play in everyday activities- P90X Core Synergistics will give you more of an edge.

I really like this work out. Sometimes I will use it as a substitute for Kenpo X.  It just gives me more of a work out.  You will decide which one is best for you. I still recommend that with your first round with P90X you follow the P90X exercise plan the way it is spelled out for you in the guide.  After your initial 90 days you will better learn how your body reacts with certain exercises and hopefully you will learn how your body reacts to certain foods ascwell. After this you can tweak and modify your program to your liking.

Here is what you get with P90X Core Synergistics:

Cardio Warm-Up and Stretch

Stacked Foot/Staggered Hands Push Ups

Banana Roll

Leaning Crescent Lunges

Squat Run

Sphinx Push Ups

Bow to Boat

Low Lateral Skaters

Lunge and Reach

Break and Stretch

Prison Cell Push Ups

Side Hip Raise

Squat X-Press

Plank to Chaturanga Run

Walking Push Up

Superman Banana

Lunge Kickback Curl Press

Towel Hoppers

Ballistic Stretch

Reach High and Under Push Ups

Steam Engine

Dreya Roll

-BONUS ROUND-

Plank to Chaturanga Iso

Halfback

Table Dip Leg Raise

Cool Down and Stretch

Get your P90X work out today!

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3 Secrets to Lose Belly Fat

fat-lossIt is already a known fact that diet and exercise is the tandem for an efficient fat loss program. However, there sometimes comes a time when you hit that plateau and find yourself lost in your regimen. You see no results despite your efforts and find yourself stuck in the non-progressive struggle. As you experience this, you might have overlooked the following three factors which are keys to effectively lose body fat.

First of the factors is the lack of sleep. Various studies have presented that people who get a healthy amount of sleep, which meant having seven to nine hours of sleep, had a less likelihood of gaining weight and were able to burn body fat better. On the other hand, lack of sleep has been associated with hormonal imbalances that would result to an increase hunger. Moreover, the exhaustion from lack of sleep tends to make you less interested to workout and eat healthy due to the mental effects that cause you to be cranky and depressed. Hence, it is important that you get enough sleep to facilitate your goal of losing some fat.

The next factor to consider is stress. Too much stress has been linked to weight gain, as many studies have shown. Moreover, the weight gain consisted more of a gain in belly fat, due to the increase in the level of the hormone called cortisol, which is responsible for the control of appetite. Stress causes such a rise in the hormone level. As a result, you will tend to have increased cravings of comfort foods that are mostly rich in fat and sugars. You must then learn to manage your stress in order for you to not reach a point when it becomes extremely harmful to your health.

Lastly, another important factor is calories in liquid forms. This is a category often ignored by many when organizing their diet plans. Aside from the food you eat, the beverage you drink can also be responsible for your fat deposits. The most common offender is alcohol. Beer, sweet mixed drinks, hard liquor, and even wine, which is considered the least of all these evils, can make your weight rise to extraordinary levels, especially when consumed during night time. Sodas and other juices bring the same results as well. In watching your diet, you must never forget to include liquid calories in your count because this just might be the factor that is hurting you fat loss regimen. Always remember that you always have a healthy, non-caloric alternative – water.

Looking for an awesome 90 day ab program? Check out RevAbs by Brett Hoebel.

Back To the Basics for a Flatter Belly

woman-losing-belly-fatDon’t buy the miracle ab machine or the “scientifically proven” creams just yet.  Doing nothing seems to be a great routine to get flatter abs in no time. But before you spend your money on these too good to be true products, ask yourself these two important questions: Are you eating right?  Are you getting enough exercise?  Most people readily jump into the fad seen on TV or in the internet to try to lose belly fat.  However, they end up at the same spot where they started.

Eating right and getting the right exercise should not hit your pocket book that hard.  If you are truly committed to your goal, then start with the basics.

Eating right is an important step towards losing belly fat.  The amount of calories that you consume must be just enough to sustain your daily activities.  Anything in excess will surely go to places that you don’t want.  In this regard, it is necessary for you to watch your diet carefully.  This is not about starving yourself or refusing to indulge yourself to some of your favorite sweets, but maintaining a balanced, sensible and healthy diet.  A balanced meal will be beneficial not just for getting great abs, but being healthy as well.  Putting in some high-fiber foods will make a big difference.  In addition, eating smaller portions more often through out the day can assist you in getting toned easier.  What you eat and how you eat will help determine how healthy you are.

Next, think about the last time you exercised.  Perhaps it’s been a while.  Regular exercise, especially cardio vascular activities can help burn more calories.  By burning more calories, you can get those six pack abs easier.  Asides from doing cardio, strength training will also be needed.  This will help keep you body strong, especially your core.  A well-rounded and properly scheduled exercise routine is fundamental to getting your body in shape.  You should alternate cardio and strength training to get the most out of your exercise routines.  Likewise, give your body the time to rest.  Being active is a great way to lose belly fat and have a healthy body.

So before you decide on spending so much on gadgets and devices, think twice.  All it takes is a commitment to your goal.

Looking for a great 90 day work out program.  Check out The P90X muscle confusion work out.

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