Tag Archive for: how to get a six 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. 16 | I Can’t Believe She Did It | The BEST My Squats Have Looked

That SHREDDED Life Ep. 16 | I Can’t Believe She Did It | The BEST My Squats Have Looked

That SHREDDED Life Ep. 16 | I Can’t Believe She Did It | The BEST My Squats Have Looked

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More specifically, you want help with That SHREDDED Life Ep. 16 | I Can’t Believe She Did It | The BEST My Squats Have Looked?

it’s already been an hour into today and all we’ve done is clean in fact all we’re gonna do is like clean we took down the trees oh wait this morning is 204 last couple of days and then having some heavy Wayne’s so yeah the past two days my way and has been on the slightly heavier side especially after last week weighing in and the lower 200 having a lot of like 0 3 202 even to a one at the end of the week the last two days I’ve been in the 204 rindge I just had a lot of salt the past two days I’ve had a lot of fiber feel really bloated so as that being said today I’m going to be watching my fiber intake and myself and take because I just feel bloated and get like I’m probably hip eaten 80 grams of fiber each of the past two days you just like an absurd amount Oh chilly out here today guys so Melissa and I were taking a break from cleaning there’s still a lot to be done sorry guys this look at my car can you can you see how completely packed it is full of the Christmas tree decorations my camera a wreath I mean my car is just packed full of Christmas ornaments I am headed to the gym right now it’s a leg day gotta do some squats i think i’m going to do 315 ish for a five by five and then i also have plans on doing a decent amount of accessory work like a lot of different lunges also to do cardio today hoping to do maybe a 500 calorie cardio burn on the machine and it’s going to be a long day to say at least at the gym hello how are you you to sort of didn’t think I was going to buy an energy drink today because I have it in a really long time but I kind of like have to convince myself today to go to the gym I can tell today I’m kind of not like totally feeling going to the gym so hopefully this is going to put me in the gym mood hopefully nothing like love Tempe for somebody like come now Polamalu may be crazy [Music] I’m in love with the sheep are pushing for like a magnet my heart and I’m involved with your body that’s not my [Music] [Music] father than we can win every beginning we going now I mean you sick piece of all you can make some except that was like a two and a half hour workout that was super long and as far as work ethic I was just like a be very average especially I mean when I got to the gym today I really didn’t feel like working out today at all to be honest with you but push through it solid wasn’t anything great wasn’t terrible got cardio out of the way a little bit of the cardio for the week out of the way that’s all good but now I’m absolutely starving this sprite zero is definitely holding my appetite over until I get to the department i mean i have to go to my dad’s house there’s no way i really wish i could just go to my apartment and make a bunch of food but it just doesn’t make sense my dad’s house is really close to the gym my apartment is not really close to gym I’ve got to get all this stuff out of my car because it’s like a one-person car right now this car is like useless I have a whole Christmas tree in my backseat [Music] so change of plans guys Alyssa called me just after I film that last little talk after the gym and she said babe where our plan was to go to a hair appointment together I’m going for emotional support and she’s cutting off a lot of her hair so she’s worried that it’s not going to look good and she’s going to cry and then it’s going to take years to regrow so I need to be there as the rock of this haircut appointment and emotional support husband anyways she doesn’t think she’s going to be able to make it back to the apartment before the haircut appointment so I told her you know what I’ll just go to my dad’s house unload all this stuff the tree and everything pick up some food I happen to have cash in my car which I never have cash I never use cash for anything it just doesn’t make sense guys that you’re going to get 1% back using a credit card you can pay your card off every month different story anyways I picked some food up all the essentials eggs broccoli spinach turkey salsa I’m going to make food as his house now shower up there then we’re going to go to a hair appointment from my dad’s house so my post-workout feast extravaganzas coming together start things off some egg fried rice 1 egg 1 egg white 50 grams of brown rice ate egg white omelet with two servings of spinach 170 grams of spinach on the top it with you guys already know the delicious habanero hot tostitos salsa and then over here I’ve got a hundred and 80 grams of ground turkey with some hot sauce from the restaurant and then dessert is a hundred mm 210 grams frozen blueberries plan is to eat this pretty quickly because the list is going to be here probably within 15 minutes and then I’m just gonna hang out this guy won’t meet my food we’re at the salon I haven’t been to beauty salon since I used to come with my mom to get her hair cut I am praying to God that this haircut goes well guys because well number one the hairdresser is my brothers soon to be wife and number two because if this doesn’t go well alyssa is going to be very very very upset so this is the photo that Alice was going for and that’s the haircut you like it I think it looks really good super cute super cute mom being that 80’s hair cuts off all right guys Alyssa and I are back from her haircut appointment but there is a special get who has moved to Buffalo officially my finger it’s blue for meeting in blueberries Elmer Ellie is a buffalo nyan now so there is going to be a lot more funny moment on the vlog stay tuned for that we are making dinner I’m going to make steaks for everybody and I’m going to end the vlog here because spending some time without spending some time with who is the actress from the 80s I’ll put it on the chin reveal Jennifer Beals from the Flashdance is pain who al think so Alyssa looks like hope you guys enjoyed the blog today if you did give it a like leave a comment in the comments below if you like Elizabeth haircut if you don’t do not leave a comment saying that you don’t all right good bye guys Oh [Music]

This Post Was All About That SHREDDED Life Ep. 16 | I Can’t Believe She Did It | The BEST My Squats Have Looked.
That SHREDDED Life Ep. 16 | I Can't Believe She Did It | The BEST My Squats Have Looked

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My dieting ebook Macros Made Easy is now available for preorder! You can save 25% use the offer code “PRESALE” at checkout:

That SHREDDED Life Ep. 16 | I Can’t Believe She Did It | The BEST My Squats Have Looked

In this episode of my bodybuilding and weight loss transformation series I do a lower body squat workout, Alyssa gets her hair cut, and my best friend (Al) moves to Buffalo. I also talk about why I’ve been having heavier weigh-ins the past couple of days, and how I plan to lose weight moving forward.

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