This simple guide has been written for any one who wants to loose that bulge around the waist and gain muscle definition and a six pack to be proud off!
It is all very good and well to do endless sets and reps with weights to develop your muscles but if the muscles are covered in a layer of fat you will no dought be dissatisfied with your results. A lot of people tell me that they train their abdominal muscles every workout, but they just can't get that six pack to show. They often result to training there abs even harder to get the desired effect. This is not the way forward. Concentration should first be put on changing the way you live. By this I mean your diet, training methods and lifestyle.
To lose bodyfat and gain definition you will have to focus on your diet. Proper nutrition is an absolute must. It is recommended to eat at least 1 gram of protein per pound of bodyweight a day and try to limit your carbs to 1 gram per pound of bodyweight per day. Keep fat intake to an absolute minimum. In other words HIGH protein, MODERATE carbohydrates and LOW fat.
Protein is the basic building block of muscle, it helps build muscle and it helps the muscles recover after working out. A high protein diet raises your metabolism, which means that your body will burn more fat. Protein is also said to make you fell less hungry and will satisfy your appetite more than a high carb diet. High protein diets don't cause water retention, like a high carb diet can. Carbohydrates are used for energy and "good" fats are used for energy and to keep us healthy. Fat can be broken down into different types of fats i.e. saturated, unsaturated, polyunsaturated, monounsaturated. Unsaturated are the good fats and saturated, the bad fats.
For protein, eat foods such as chicken, turkey, beef, fish, milk, eggs,
protein shakes etc.
Try to keep your fat intake to an absolute minimum, although you will
get some fat from the protein and carbohydrate foods. For example,
Eggs are a good source of protein, but they do contain fat. 1 egg
has 6 grams of protein and 6 grams of fat, so don't eat too many.
For carbohydrates eat food such as potatoes, vegetables, fruit, rice, cereals etc. Try to eat more fibrous carbs e.g. vegetables, and reduce the amount of starchy carbs e.g. breads, rice.
It is also important to drink plenty of pure water and avoid alcohol.
In order for your body to grow, it has to be in the right "state" this requires eating a small high protein, moderate carbohydrate, low fat meal every 2-3 hours.
Now that your diet's sorted out, its time to look at the training aspect.
In order to lose fat it is important to incorporate some form of cardio into your training routine. I recommend doing cardio exercises such as walking, treadmill, stationary bike etc first thing in the morning before you have breakfast, for approx. 30-45 minutes. This is because your body will have to resort to burning fat for fuel, as there is no food in your system. As well as this it will help to give you more energy and endurance for when you are doing weights.
Never work out more than every other day, to allow your muscles time to recover. Your muscles don't grow in the gym, they grow when you are resting. If you over train your muscles you won't get the results you want. Try to get plenty of rest and a good 8 hours sleep each night.
As for training methods, this depends on you. Everyone's requirements are different. There is no right or wrong way to workout. It is very much a trial and error situation. By trying different things you will find out what works best for you.
The whole subject is complex and I have tried to outline the basics
as best I can. With hard work, motivation, dedication and time, you
can achieve your goals. Good luck and happy training!