Tag Archive for: how to get a 6 pack

People with 6-Packs DON’T Do These 13 Things

People with 6-Packs DON’T Do These 13 Things

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you know what let me tell you what not to do because i think that’s gonna resonate quite a bit better these are 13 things that people with six packs do not do 13 habits that they do not have let’s go ahead and break it down look if you survey and you look around at a lot of people that walk around relatively lean year round and have six packs you start to notice a common theme and i’ve been able to narrow it down to 13 things 13 things that i see are very very common in people that walk around with six packs year round now doesn’t matter what kind of diet doesn’t matter if they’re keto paleo fasting whatever these are more lifestyle and training things that people implement or they just having grain in their mind and things that i haven’t created in my mind so let’s go ahead and jump in first do hit that red subscribe button down there in the corner and then also hit that little bell icon so you never ever miss a beat you’re going to have a solid understanding of little things that you can keep in your toolbox to keep you lean year round okay the first one that i want to focus on it’s kind of a big one is focusing too much on building muscle and not burning fat and the reason i say this is because there are so many people in the fitness industry that will tell you that if you just build muscle your metabolism will increase well there is truth to that of course muscle is important but if you’re only focusing on that you’re going to end up in a bad situation your body builds muscle via protein synthesis you do not necessarily have to be in a caloric surplus to build muscle as far as protein synthesis is concerned now to build muscle in the like literal definition and to actually gain weight yes thermodynamics apply you would have to consume excess amounts of calories but we have to remember that the body has sort of a switch it’s called mtor activation and that is like when you work out mtor gets activated it allows you to have more protein synthesis at that point in time the point is you don’t need to constantly be in muscle building mode you go through small periods of time where you’re building muscle so think of it like this you have a bulk and you have a cut but rather than having a one month or two month long bulking cycle and cutting cycle you have a two hour bulking cycle and a two hour cutting cycle think of it in smaller scales it makes a big difference and i noticed that common theme with a lot of people number two is going to be snacking look it i understand that eating every couple of hours has been ingrained in our minds as well but there’s a lot of evidence that points to the fact that if you were to just eat the same amount of calories as you would if you were snacking throughout the day and consolidate them into even three or four meals you’re going to have better results why it comes down to insulin if we never allow our insulin levels to get somewhat low we don’t allow glucagon to elevate glucagon is a hormone that helps elevate some of the fat burning enzymes and fat burning hormones within our body so we need to give our bodies a break every now and then so that it can actually utilize endogenous lipids we want our body to be able to know how to use the stored fat in our body not constantly be dependent on eating every two hours there was a cool study that was published in the journal hepatology this is really awesome they took two groups of lean individuals and they had them consume excess amount of calories so they were on a hyper caloric diet one group consumed the excess calories along with their meals and the other group consumed the same amount of excess calories but spread out throughout the day as snacks in between meals well guess what only the snacking group gained abdominal fat same amount of calories but they snacked and they gained fat whereas the group that ate more calories along with their meals didn’t gain fat that’s kind of interesting right now to add notes to this i would also say make sure you’re eating protein protein’s going to be very very important along with these meals if you’re going to consume excess calories you have a better chance of staying lean if those excess calories are coming from protein because 20 of the protein that you consume the energy from it ends up going straight into the metabolism of protein altogether so you’re better off to overeat protein than anything else fun fact there’s a link down below if you want to check out where i get most of my protein via butcher box so link down below if you want to check them out they deliver grass-fed grass-finished meat right to your doorstep super awesome way more convenient in the grocery store big supporter of this channel so i appreciate the heck out of them but there’s a special link down below if you want to go ahead and give them a try and get some meat delivered to your doorstep so just fun fact number three is going to be relying on the gym too much okay it’s very easy to think that just because you went to the gym you can be sedentary the rest of the day it’s very easy to think that way that is one of the reasons why i ballooned up to close to 300 pounds okay your two or 300 calorie workout at best in the gym okay sometimes better but is not going to offset being on your butt all day okay the amount of calories it takes simply to walk three minutes into home depot from the other side of the parking lot is actually quite nice so you might as well just be active because that’s going to be the thing that keeps you the leanest and again when i look at people that stay lean year round these are the kinds of things they do they don’t just rely on the gym i’m okay if i miss the gym because why i’m still active and the bulk of my calories are getting burned just by my lifestyle not just by the artificial workout at the gym number four is a little bit of an obvious one but that is sustainability okay if you go into any kind of protocol to get abs or to get lean with just a short term thought process in mind you’re not going to have success i don’t need to spend a lot of detail on this one okay number five okay relying on the kitchen because abs are made in the kitchen okay look it i get it i think i’ve even said it myself abs are more so made in the kitchen than they are in the gym but if you were to take someone that’s never worked out a day in their life and you were to put them on a very strict caloric deficit yes they’d get super lean and yes they’d have abs but would a they’d be functional abs and b would they actually look all that cool would they serve a purpose and long term are they going to be able to maintain that the reason i say they’re not going to be able to maintain that is because you’re going to end up with a weaker back you’re going to end up with all kinds of diaphragmatic breathing issues where you don’t really actually engage your abs properly the point is forget what these people say about not training your abs train your abs it’s important they’re not just made in the kitchen they’re also made in the gym whenever you activate particular muscles you also need to remember on the other side of this coin we have to look at how we condition our cells mitochondrial efficiency mitochondrial health okay so if you’re trying to get lean and you’re focusing just on just getting lean and showing your abs you’re not focusing on the long-term effect okay i would rather you get leaner a little bit slower and be able to maintain it because you actually condition the mitochondria to function properly simply starving your mitochondria and starving your cells for periods on end isn’t going to get you the desired result long term yes you’ll burn fat but again it’s not sustainable number six is going to be too much in the way of isolated movements this was my big problem okay i was wondering why i was overweight i was wondering why even though i went to the gym i wasn’t losing belly fat i wasn’t losing what i wanted to lose okay sure i actually built decent arms and shoulders and a chest but that’s not what i was really after i wanted the muscle but i wanted to be able to lean out well i was focusing on isolating body parts i wasn’t doing compound movements i’m paying the price for it now it’s a lot harder for me to engage my full body allow my central nervous system to properly do its job than it would have been if i just focused on doing full body movements way back then not only do you utilize more calories because you’re moving the full body but you have to remember something called the fascia okay the fascia is the three-dimensional tissue that covers our whole body okay and it makes it so that when you move your leg you’re properly engaging your core when you move your arm you’re properly engaging your core and your hips and yes even your leg because we are moving and we are fluid okay if you train one body part you’re not getting that dynamic movement that you need okay first of all this is going to make a difference in how your abs look but second of all you will pay the price for it as early as two or three years down the line when you can’t get proper range of motion remember range of motion equals power okay and power is going to equal more caloric output okay so you’re going to burn more calories you’re going to have a better physique if you can get through a solid range of motion and not be stuck in linear movements all the time now within the same category 2 number seven is going to be wearing a weight belt at the wrong time i say at the wrong time because i’m a fan of a weight belt believe it or not wearing a weight belt actually helps you engage the core more it doesn’t take pressure off the core it just helps you engage it but what can do is it can make it so you don’t develop as much of the neural connection that you need to properly engage your abs without the belt okay now when you look around a lot of people people that are in great shape that do wear a belt from time to time actually have tremendous abs but if you look around to people that are wearing the weight belt all the time with their gut hanging over it well those aren’t exactly the kind of people that you want to model after wear it when you need it listen to your body listen to when you need to engage your abs and trust me wearing a weight belt at the right time will help the abs pop more number eight okay the journal of strength and conditioning published a really cool paper that showed that even being a slight bit dehydrated reduced lower leg power peak power by 18 and upper body power by 14 so hydrate up that is a huge percentage in power drop that percentage in power drop is going to lead to of course less explosivity less calories burned during a workout and less overall well muscle recruitment which is going to involve more recovery later on additionally there are some studies that show that hydrating is going to increase thermogenesis quite tremendously there’s even some studies that show that you could have an increase as much as 15 to 30 percent in thermogenesis if you actually hydrate at specific points not saying that’s going to happen all the time but hydration is very critical for proper thermogenesis number nine is not having fats in the morning look at there was a cool study published in bmc medical genomics that found that our fat utilization genes are higher in the morning what that means is you could actually get away with eating more fat in the morning and your body would store less of it there’s a strong argument that when you consume too much fat it can lead to insulin resistance okay but if you eat more of your fats in the morning it’s going to have less of a negative impact so what do people normally eat in the morning they usually think that’s the time to have carbohydrates well i understand that in theory okay but the reality is carbohydrates in the morning are just going to bring up your blood sugar and drop you later on so we need to be allocating our carbohydrates later towards the end of the day if you’re consuming carbohydrates if you’re doing a lower carb or ketogenic diet stack most of your fats in the morning and taper them off as the day goes on number 10 when it comes down to getting your abs to pop and walking around with them showing you around is proper diaphragmatic breathing using true belly breathing if you’re not engaging your abs you’re not going to see them okay and it’s not as much as just physically mechanically crunching them like this it’s about actually being able to breathe and engage them properly and trust me once you can nail proper belly breathing while you’re working out look it up do some research on it you will find it makes a big difference number 11 is shying away from fats in the first place okay i’m not saying you need to go eat a ton of them but remember try to see sauce some of your meals carbohydrates and then some with fats some with carbohydrates some with fats you need to condition your cells that it’s okay to use fats develop the fat utilization enzymes okay this makes you what is called metabolically flexible you don’t want to be a one-trick pony you don’t want to be someone that’s all ketogenic all the time and only can use fats so when they use carbs they just become glucose intolerant or the opposite you don’t want to be using carbs all the time and never be able to metabolize fats properly okay you want to be able to be metabolically flexible give your body the fats you need it for multiple functions but you also need it so your mitochondria knows how to use it as a fuel source that way when you do go into a deficit it can flip the gear and they can start using fat number 12 is a big one being afraid to push your cardio intensity okay everyone thinks that low and slow burns fat i understand because it puts you into the fat burning zone i get it i understand if you’re looking at your heart rate that’s the idea that’s going to allow you to burn a better ratio of fat to overall calories right if you’re going at a low intensity more of the energy that you use is going to be derived from fat but your overall net calories that you’re actually burning is significantly less so it’s okay to push the intensity here’s a fun thing to note once you start pushing the intensity your body will start to adapt and learn to utilize fat at a higher percentage of your max heart rate so an example is this right now if you went out for a walk or a run maybe 60 65 percent of your max heart rate would be where you’re burning fat but if you actually get yourself conditioned you can push that number up to where your body starts using fat at a higher intensity too why is that good because if you start pushing your intensity to 80 percent and your body learns how to use fat at 80 percent not just 60 percent that’s a heck of a lot more calories that you’re burning from fat at a higher intensity okay the other thing we have to remember is with things like high intensity interval training yes you use more carbs for fuel during that time but your body has to restore those carbohydrates in the way of glycogen when it’s going through its restorative phase it’s taking food that you consume and it’s taking those carbohydrates and storing them in the muscle so during that restorative process your body has no choice but to be using fat as an energy source because it’s busy taking your carbohydrates towards recovery okay so yes even if you burn slightly less fat during your actual high intensity interval training the overall time that you’re burning fat after the workout is exponentially better and number 13 is a big one and that is nutrition and fat loss is subtractive not additive supplementation is not necessarily going to help you burn more fat is there a reason yes they come into play absolutely and there’s ways that you can fill voids with your diet absolutely but remember supplements aren’t going to change the game nutrition is subtractive you’re going to have more results by removing something and increasing the cellular function of mitochondrial function by removing something that’s bad then you are by trying to add something in that’s going to potentially offset that so 13 ways that you can stay lean year-round so you can have that six-pack these are 13 things that people that have six packs do not do

This Post Was All About People with 6-Packs DON’T Do These 13 Things.
People with 6-Packs DON’T Do These 13 Things

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This video will cover 13 things that people with 6-packs year-round do NOT do. Enjoy, and I’ll see you in the comments!

References

https://core.ac.uk/download/pdf/228557832.pdf
https://europepmc.org/article/PMC/6723835
https://www.sciencedirect.com/science/article/abs/pii/S0195666314002049?casa_token=PLdlmVATZy8AAAAA:NT6xWH5lJNFI4NCsgJhvt4hZOVG9SITPMbuohsXYOsY04t0rPUcNICxqr2EcxZHk91s5ncQ

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That SHREDDED Life Ep. 15 | Leaner By The Day | How Did This happen?!

That SHREDDED Life Ep. 15 | Leaner By The Day | How Did This happen?!

That SHREDDED Life Ep. 15 | Leaner By The Day | How Did This happen?!

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with That SHREDDED Life Ep. 15 | Leaner By The Day | How Did This happen?!?

yeah stuck cloudy and rainy yuck first I’m gonna do today after I weigh myself and he breakfast and going straight to the gym push day gotta film as many exercises of possibly can there then if you remember the last vlog I had to drop my car off at the dealership because of check engine light was on well they had an order of part long story short it can cost me five hundred dollars i think and it is fixed so i’m giving my dad his truck back and then i’m going to pick up my car that i’m going to work the thing that i noticed the most the past couple weeks guys has been area my obliques my obliques have really started come in especially on the right hand side like some days at night i’ll have veins coming up on the obliques but things are come along this week a little bit under my weight loss school so i think there’s going to be some changes coming next week we’ll talk about that probably a breakfast after I make my shakes [Music] I’ve got brain freeze Oh brain freeze far so good though chick is so good there’s only a couple more days left in this week and this is sort of how it’s shaping up in terms of Wayne’s and my macros a lot of 20 3.8 Wayne’s this week 120 2.6 way now and as far as my macros one day I was quite a bit over my macros carb wise oh listen I went out to eat with some friends doing in God’s sushi I think I was about 40 grams over my my carb goal for the day so how I deal with that guy’s first of all when I go out to eat I always overestimate whatever it is that I’m eating and then typically what I’ll do is the next two maybe three days is when i’ll make up for that going over so the next two days you can see here I’ve sort of been planning on decreasing my carbs to make up for that day but these just goals for today actually but as far as weight loss I’m on pace to lose Oh point four percent of my body weight this week so my average weight is 20 3.5 to last week it was 20 4.34 so not bad i’m on the lower end of the weight loss range that i’m trying to hit each week like I’ve mentioned a lot in the blogs I’m trying to lose at the minimum a half percent of my body weight each week so that’s the key indicator for me that next week I need to either make a change to my macros or my cardio levels to lose weight to lose the proper amount of weight that I’m supposed to lose actually because if I keep everything the same I’m probably not going to lose more than point four percent next week it just won’t happen so to keep that ball rolling I’ve got to make more substantial changes and probably making a macro change stop number one is my dad’s house guys because bad planning I had no clean gym clothes at the apartment I have gym clothes here not a huge deal because the gym the restaurant and the house are all like pretty centrally located to one another I live in the city so I was like 20 minutes away from all this stuff and yeah I just kind of run in there real quick grab my gym clothes and then we’ll go to the gym got to workout clothes more importantly some my wireless headphones I’ve been looking all over for these I’ve been working out with wired headphones with past like two weeks changes your workouts guys if you don’t have a pair of wireless headphones get into 2017 these will totally make your workouts and life better all right let’s go to the gym and you person do some push [Music] you tell me [Music] [Music] you [Music] you [Music] he bench is going carefully right now I put you 35 on I thought 275 five six dozen I can handle that I’m not doing pause reps of just touch and go got some six and that was all I can do I’m like all right how about 250 i’ll put you 50 on 56 f 250 that should be no problem gotcha seven and seven woods crying that was like Barbie ETA SML but now I’m down to 325 and I’m going to try and do 325 provides of stuff so hopefully i have sat in the tank but it’s to be expected i mean this is my third exercise that I’ve already done five sets of 7 i’m so very five six or seven on decline bench close for people on banking price I’ve solved a little bit set and because i’m putting i know that i don’t have the stamina that I typically do I’m not so go to the store but right now with the flat bench but let’s get back to it hopefully I can make you 25 [Music] alright guys so that was today’s list I had high hopes I really wanted to sit every exercise that I did today but that just didn’t happen the first three exercises my base three lift just took so long filming every set of those and then I had to do cardio today on top of that I was like yeah this workout is going to be three hours long if I fell Mary exercise so I apologized they didn’t get to see the whole workout it really wasn’t a whole lot more to it but I was getting hungry I just I need to get to the restaurant make some food so my plan right now head to my dad’s house shower up and then go to the restaurant do a little bit of work there and I’m sure you guys can guess what i’m going to eat for lunch there [Music] what’s this guy’s laundry I’m bringing all the laundry for my dad’s house while most of it so I don’t have to keep coming here in wasting time planning planning guys how do I get this in here gotta feeling all of this laundry is going to fall out of there but we’re going to go with it we’re go with it I don’t know how people don’t like showering showering is like one of my favorite activities always feel better after a shower it’s not a place beautiful guys that is one beautiful building if I do say so myself so you’ve got together my post-workout meal guys and I’m sure you can already guess kind of what it is not really doing too much different today 1 egg 2 egg whites serving a half of rice looks like 75 grams of brown rice in here and usually I’m doing two eggs in this but I’m trying to keep my fat a little lower just cuz my fats are lowered out and also maybe to save myself some fat for later in the day too then I open the fridge and I saw these Tomatoes that we had in the fridge and they just looked so good they were super hard part of the tomatoes her it is and let me know in the comments below if you do this I love doing this from time to time so I saw these tomatoes and I was like I need to supply some of these up a little salt little pepper 500 grams of tomatoes really really delicious snack and of course I’m going to drink a sprite 0 or 3 spread zeros with quit this meal too so right now I’m working on my transformation video which by the time this video comes out we’ll have already been out but I really every time I see this picture I can’t believe I’m kind of blow this up when i say i can’t believe that i look like those guys I can’t believe that at some point in my life I had let myself get to this physique but the good news is you can always change your physique you can always get in better shape like I lost almost a hundred pounds from that pitcher and let me tell you I feel unbelievable today and compared to I did back then when I used to walk up a flight of stairs I would sweat I was like 280 pounds there I’m only 62 so that’s a lot of weight for me in tomorrow way for anyone really but you can change your life you just have to start anyways I really didn’t mean for that to be so deep but uh it’s like almost six o’clock i am going to pack up my stuff alyssa is probably home I told her that I bring some food home for the restaurant for her so yeah I’m like six bright zeros deep right now ah bad news guys somehow i deleted the rest of today’s vlog and it’s three weeks later on three weeks behind on editing these logs this vlog was from January 12th I’m sure you can see in my face even bet I look a little leaner than I did three weeks ago I think the end of this vlog I just end up coming home I made myself some steak potatoes and onions and mushrooms and broccoli this isn’t like that kick at the time I go through like these food ticks all I’m dieting and I’m no longer doing the whole steak thing but I was at that point in time which is also why somebody asked me if I was doing another full day of eating or if I could do another full day of eating soon and yes there’s going to be one minute someone tomorrow i think but you guys probably won’t do that for a week or two I’m just trying my best to get caught up on these vlogs but I’ve got like nine of them to edit I want to thank you guys for watching the end of this video I noticed sort of a longer blog and if you’re watching this leave me a question in the comments below if I get enough questions that Luhrmann do it QA really soon so you have a really good chance of getting your question answered in a video to come thank you guys so much for watching if you liked today’s vlog give it a like if you haven’t subscribed subscribe because these vlogs are awesome or I try my best to make them awesome and maybe they get close to being awesome anyways thanks for the support guys thanks for watching I’ll see you the next video [Music]

This Post Was All About That SHREDDED Life Ep. 15 | Leaner By The Day | How Did This happen?!.
That SHREDDED Life Ep. 15 | Leaner By The Day | How Did This happen?!

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That SHREDDED Life Ep. 15 | Leaner By The Day | How Could This happen

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