As summer is fast approaching, we know you’l be looking to whip your body into shape in order to fit into that hot bikini you’ve been eyeing. We’ve asked Head Trainer from PUSH Mind&Body, Tom Eastham for some fab tips to help you along the way.
Q – What does it take to get a six-pack? I can’t seem to get rid of the little bit of fat around my stomach. I did a dunk tank test for my BMI and it came out to 12 percent. Please help with some ideas.
A – Developing a six pack is a three pronged approach. It requires sound nutrition, balanced lifestyle and varied training. To start seeing ripples, you’ll likely need to lower your body fat below 10% for men and below 15% for women.
1. Balanced Lifestyle.
Are you drinking alcohol and eating out on a regular basis?
Alcohol is a major weight loss saboteur. Just another reason to think before you drink. The calories alone will make your task even harder, but alcohol is technically a poison and will slow down your metabolism and make it very difficult to build any muscle. Eating out rarely allows for your specific nutritional needs, it also leads to temptation. Allow this as a social event, but do not depend upon it.
Are you sleeping for 8-10 hours each night?
Your body changes during recovery periods from exercise not during exercise. Recovery happens when you sleep, if you are not allowing sufficient time for sleep you will not change as your body as efficiently as you could do.
2. Sound Nutrition
Are you eating the majority of your carbohydrates around times of activity?
Think about eating the majority of your carb-dense foods, like grains and starches, before and after exercise. By doing this, your body will use carbohydrate for energy so they’re not stored as fat. Outside of the hours surrounding your workout, focus on eating smaller portions of carbohydrate and aim to make fruits and veggies your primary sources during these meals.
Are you including a protein source with each meal?
Protein has a high thermic effect, which simply means your body burns more calories to digest it. Make sure you include protein–chicken, fish, beef, lentils or nuts,—with each meal to keep your metabolism running at full throttle.
Are you drinking enough water? Aim for half an ounce to an ounce of water per pound of bodyweight a day to stay hydrated. Green tea is another proven metabolism booster.
3. Varied Training Are you varying your training intensity?
Training the same way every day or even every week, will not challenge your body enough to promote change. Work on your weaknesses. If you like running or spinning and do not lift heavy weights, find a coach and start lifting heavy. This also works the other way around, if you always lift weights and perform classes, start to incorporate some long runs and shorter bouts of intense cardio. Your body needs to be challenged every couple of weeks. So mix things up.