Achieving 6 Packs Abs

To obtain 6-pack abs, your diet is one of the most effective weapons that you need if you want to achieve maximum potential. Here are Top 5 Components of food for building 6 pack abs.

1. Protein
A good protein diet contributes to the overall condition of our tissues and organs. You should consume 1 gram of protein for every pound of your body weight. Good sources of protein include meat, fish and milk. This is absolutely crucial for developing a 6 packs abs.

2. Carbohydrates
You also need to include carbohydrates as part of your abs diet plan. Carbohydrates are an important source of fuel used by our body for activities. You should include complex carbohydrates in the diet such as starch and fiber. That is, noodles,wholegrain rice, and whole grain bread and potatoes to eat. Carbohydrates provides you with the energy you require for abs workout.

3. Fats
Believe it or not, fats are also an important part of our diet. Our bodies need fats to function properly and work efficiently. You have to be regulated as an energy source for the body and most of our bodily processes. However, there are two types of fats, the saturated and unsaturated fats.
The key to the absorption of fat in the diet is to consume food that is low in saturated fatty acids. Good fats are unsaturated found in olive oil or linseed oil. Unsaturated fats are those which are liquid at room temperature. Examples of saturated fats are animal lard and butter. Foods high in saturated fat can clog your arteries and lead to health problems, so they should be avoided at all time!

4. Fiber
Adequate fibers is also necessary in your diet. A high fiber diet will help your body flush out the impurities at regular intervals and helps contribute to fat loss. High fiber foods include whole grains, and nuts and seeds.

5. Fruits and Vegetables 
Finally, a good strong 6 packs abs diet should include lots of vegetables in your diet and a moderate amount of fruit. Fruits and vegetables contain essential vitamins and nutrients that you need body to work efficiently. However, too much fruit can cause you to retain water and contribute to a greater amount of sugar that you would otherwise need. Salad is always a good meal especially for women.
All abs diet power foods should 5essential components. They are needed to build muscle and burn fat. It is recommended for one to consume most of your protein and carbohydrates in the morning, and also to eat five or six small meals a day instead of three large ones in a day. A good abs diet does not only helps build your six pack abs, it gives lifelong fitness. So a diet plan and abs workout plan you work out, then go for it.

How can i cook a delicious yet healthy meal?
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Beginner Abs Workout Plan
1. 90 * C side roll
2. Side crunch right
3. Side crunch left
4. Side plank scissor kick
5. Side plank scissor kick

 

Slowly increase the intensity and over time add more abs workout to further strengthen it such as alternate leg raises, heel touches and etc.

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Exercising & Health and A secret that no one knows

Exercising reduces the risk of diabetes (diabetes), hypertension, certain

cancers and prolong life. Insufficient movement is the major risk factor for cardiovascular disease, even more so than smoking and obesity.

Exercising improves posture, strengthens the spine, contributes to the health of the bones, muscles and joints, reducing the risk of arthritis and enables older people to be able remain independent for a longer period. Furthermore, exercising also helps one to recover from childbirth or disease, reduces premenstrual symptoms, and keep you body weight under control as well.

By regularly exercising, your body functions better as well. It is not only particularly beneficial to cardiovascular system but also the immune system: those who get enough exercise is less susceptible to disease such as colds and flu. Motion also provides a better condition on. Furthermore, it also helps to reduce your reliance on cigarettes and help you sleep better at night.

But the benefits of exercise go beyond just physical health: even the mental condition improves. Exercising reduces stress and makes it easier for you to deal with setbacks and unexpected situations. Exercising also makes you have a nice feeling: after twenty to thirty minutes of exercising, your brain is churning morphine-like substances called endorphins that makes you happy. Exercising also help to increase self-confidence through having a stronger, more muscular and often leaner body.

Of course too much exercising is not necessary good. Too long an exercise will make one exceptionally tired and increases the chance of injury. Kinesiology professor, Peter Hollander, of Free University says: "Joints are particularly vulnerable. Therefore, it is not wise to run seven days a week." Gradually, building and listening to your body should be the right way of approaching this.

How much is enough?

The amount required varies according to age.

Youth (5 to 18) need the most movement:

For this group, it is recommended that there is at least an hour of moderately intense exercise every day, and at least an hour of fitness maintaining exercises twice a week. Some examples of moderately intensive exercise are trekking, biking, running and swimming.

Rowing, gymnastics, fitness, athletics, gymnastics and all sports and games on the other hand are fitness maintaining exercises.

For adults (18 to 55 years):

At least half an hour of moderate intensity exercise per day for at least five, but preferably all the days in the week.

For people over 55 is the standard the same as in the 18-55 age group.

To become fitter, your heart rate must be 65 to 80 percent of its

achievable maximum power. In other words: you have to sweat a lot, and you must exercise a minimum of three times per week for twenty minutes or more. However, that is for those who want to be fitter, if you aim for just improving the health, it is definitely not necessary.

Summary: Four reasons to exercise

1. It reduces the risk of cardiovascular disease

By exercising, your muscles would require more oxygen. Hence The heart have to pump harder in order to supply more oxygen-rich blood to your muscles. Regular exercising thus makes your heart stronger, allowing it to beat harder, and thus leading to a slower heartbeat. Furthermore, the blood pressure also decreases as a result.

2. Your resistance increases

The lymphatic system is made ​​up of a series of interconnected vessels containing lymph fluid. This fluid contains the white cells that fight infection, and harmful micro-organisms. Lymph Fluid’s circulation is dependent on exercising. Exercising ensures that the lymph fluid in the tissues circulate properly.

3. Your mood improves

People who are regularly active, feel better. This is due to the production of endorphins (hormones) as mentioned above.

4. You stay young longer

After thirty years or so, your body slowly degrades, as there is less intensive need of the body. However, muscles that are used intensively continues to stay active and maintain their size. Similarly, Bones that are taxed continues to remain strong. Hence exercising helps to ensure that your body parts continue to remain strong through frequent usage and it even keeps your brain active as it supplies more oxygen to your brain during exercising.

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How to Have a Healthy Lifestyle Through Proper Eating

Eating healthy food is important but how you are eating it is even more important. If you are eating too much healthy food, it can actually be bad for you! Instead of focusing on having a higher intake of healthy food, you should look into how you are eating these food!

People who want to eat healthily often look at what's on the menu. French fries with mayonnaise contains more calories than a meal salad with feta and tomato. When you want to eat healthy, looking at what you eat is very important, but what is equally important and often underestimated is how you actually eats.

Register your brain what you eat

When you eating and you are also doing everything else that is important, you are not fully conscious of what you eat. Too many distractions while eating can cause your brain to not register that you've eaten, causing you to eat much more than what is actually needed. In additions,many distractions while eating can also leads you to have a greater need to snack or nibble later on during the day.

Eating Fast: No Registration

People who eat fast often get an (over) full feeling while she had no feeling of fullness while eating. That's because the brains and digestive system needs time to process that a man is full. By eating fast with too many distractions going, it is likely that you will keep on eating even when you are actually full.

Eating with chopsticks is good for your health

The longer the mouth has contact with the food, the faster it is for one to feel full. Solid food makes you feel full quickly because you have to chew it. Drinks, on the other hand, is slower because the contact with the mouth much shorter. While Soup is liquid, drinking soup with a spoon cause you to have a longer contact with the food and hence resulting in you to feel full much quicker. Eating with chopsticks also makes you eat less. As a result,the sense of satiety occurs more rapidly. You eat less and tastes more!

Small meals are better than large meals

A small meal will ensure that you eat fewer calories. You can therefore be better off eating four small meals than three big ones in a day. Other than the fact that you get less calories, you also have a less need for snacks because the time between meals is reduced. 4 healthy, small meals provide way fewer calories than snacks full of sugars and fats.

Do not eat on impulse

People often feel hungry. They want something to eat while they are not really hungry. You normally eat something because it is offered to you, or it might be because you're not feeling very well, or because you "just fancy something sweet." It is healthier to look for the need that is under the draw in such cases. Are you really hungry or you just want to have something to bite?

In Summary

First it is important to watch what you eat. But then it is equally important to look at the way you eat. The attention and time you spend making a healthy meal is even better spent eating in a healthy manner:

1. Take time to eat.

2. Eat consciously and ensure minimal distraction while eating.

3. Turn off your TV, phone and computer while you eat and put the papers aside.

4. Occasionally, try to eat with chopsticks, this slows down the speed of eating and the intake of food. If possible, eat four small meals a day than three large ones.

5. Try to determine whether you're really hungry or just having a need to put something in my mouth for satisfaction. Avoid the latter.

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