Ignore the acai berry spam...I m going to repost what I just typed up on another guy s question because it took me a while to write it and my lunch break is just about up:The only way you can show off a six-pack is by reducing your overall body fat. You can t spot-reduce, so while doing crunches all day may make them bigger/more defined, it won t make them visible (and will actually make you appear fatter until you reduce body fat). Getting your diet right is the biggest part of reducing body fat. What you should eat depends on whether you re looking to go keto high-fat/low-carb (don t fall into the trap of believing that eating fat makes you fat; eating too many calories makes you fat), which is the faster method of cutting fat, or a balanced ratio like 40/40/20, which is the easier method. Either way, you should aim for clean, whole foods. You also don t have to eat 6 small meals a day as it s myth (and unproven) that doing so will increase metabolism. As long as you re meeting your dietary/macro goals, you re going to lose fat. Find out what your BMR (Basal Metabolic Rate, or how many calories you burn just by living day to day) and TDEE (Total Daily Energy Expenditure, or how many calories you burn based on activity level) are to find your maintenance level for caloric intake, then reduce by 500 to lose 1lb fat per week. Aim for protein consumption to equal 1g per lb of lean body mass.A couple examples of what you should be eating:On Keto: eggs, meat, bacon/sausage, cheese, sour cream, heavy cream, mayo, full-fat dressings, olive oil, butter, omega 3s, fish, veggies (except taters, corn carrots), nuts, etc. You want to shoot for a ratio of 65/30/5, which is 65% fat (this is what s going to keep you full, and again, don t believe the hype that fat makes you fat), 30% protein (which tends to work out to meet your 1g/lb lbm), 5% carbs (try to keep under 30g net/day).40/40/20: That s 40% carbs, 40% protein, 20% fat. Foods include oats, whole grains, lean meats, low-fat cheeses, sweet potatoes, veggies, fruit, nuts, eggs, etc.The similarities between the two styles is that you want to try to eat fresh, whole foods and avoid the processed stuff that comes pre-packaged. The easiest way to do this, they say, is to shop the perimeter of the grocery store and stay out of the aisles. The difference between them is that on keto you re avoiding carbs and eating high fat for satiety (except for your carb reload one day a week, but you can research this for more insight) and off-keto you re adding (slow-digesting, low-GI, whole-grain) carbs back in and reducing fat to compensate for the shift in calories.In my opinion keto is great for losing weight, balanced is great for maintaining because it s easier.There are plenty of guys/bodybuilders out there that say as long as you re getting your 1g/lb lbm of protein and drinking at least 1 gallon of water a day, then it doesn t matter what you eat (you still need to stay under calories, though), that macros don t matter. These guys eat McD s, BK, etc every day and are ripped. In relation to that, there have been studies/documentaries to oppose Spurlock in which they ve eaten nothing but McD s for 30 days and *lost* weight. It s all about coming in under maintenance (calories). I know that s a lot of info, hopefully some of it useful.
If you want to increase your time of exercise or your work out routine, do it gradually and not in sudden steps. Well easier said than done. Most of us have such hectic schedules that it is quite impossible to fit in tie for exercise right�� Wrong. I want to say it once and for all, your body, or anybody��s body for that matter needs proper exercise. If you make up your mind to do it, you just can.
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Diets are bad. When you are trying to lose weight the best thing to do is make sure you re eating enough. When you eat a lot, your metabolism burns all day long, and exercising just adds to that. Don t diet, just eat a lot of good foods.
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