1. Increase your intake of calories. You have to expend more calories and protein to grow. However, it is possible to find una”zona”where you can keep your calories up, but at the same time, not too rich in fat, they are winners. In this area also carry the personal you can calculate what combination of foods you can eat a little for not having enough to gain muscle, but also burn fat. In general, most people find that they reduce their intake of carbohydrates and its replacement with either the protein or receive small amounts of fat in your personal space.

2. Heavy loads. To increase muscle mass through a program of strengthening exercises will have to lift relatively heavy and generally reaches a point where a muscle failure. Usually in the 5.8 range REP is ideal when it comes to building muscle.

3. Do cardio. No way around it really. If you eat relatively heavy, heavy lifting, you should add cardio to burn fat and make sure you do not win the fat. Instead of doing cardio in a way that is exhausting and impose too much of his body, do cardio at a moderate pace over 30-45 minutes. Usually fast walking pace where we can still hold a conversation is ideal for burning fat. You are requested to fat, not muscle breakdown using important not to sacrifice the building hard-earned muscle that obtained with the truck.

One of the biggest myths that circulate around the gym is the myth of spot reduction. This is said to make hundreds of times burn fat away “in his stomach, with visible abdominal muscles.

First, your body is not able to lose fat from one region or another. When you lose fat, which occurs when the body eliminates the fat (in all areas of the body at a time) and uses it for energy production, as if you ate a sandwich. In any case, the illusion created by the action of hundreds of times is that the abdominal muscles are “pumped” – is that hundreds of representatives from the increased blood to muscles, making them appear more increasingly difficult to apparently “move” their stomach fat.

The truth is that everyone has a six pack, is usually hidden under a layer of body fat in the stomach. How do you get rid of this bodyfat?

1. Start drinking more water
Not only is water essential for your body to burn fat optimally, it can also help your body burn more calories. Each 8 oz. Drink a glass of ice water that burns about 30 calories. Also, drinking more water helps you feel healthier by eliminating headaches created by dehydration. Her skin looks much healthier and more clear with increasing the water intake.

2. Cut out simple sugars
If you can not cut simple sugars, which are struggling to get a six pack. The key to fat loss is to control insulin. Insulin is a hormone responsible for storage for the storage of nutrients in the fat cells. Eating a meal rich in simple carbohydrates (like sugar) causes your body to release large amounts of insulin, levels of insulin in the blood.

Many people eat three meals a day, full of carbohydrates and simple sugars. These three meals in three major peaks of insulin throughout the day, which in most nutrients are stored as fat. Cut simple sugars from your diet and replace them with more complex carbohydrates will cause the amount of insulin released by the body smaller, which reduces the storage of fat. The other thing on the peaks of insulin that is the cessation of fat loss dead in its tracks. That is why we need insulin to maintain at least when it comes to get a six pack. Here is a list of foods to avoid, and good food you can replace with:

Foods to avoid:

* Soda
* Fruit juices
* All d ‘? High fructose corn syrup? in the list of ingredients
* White bread
* White pulp
* Very foods

Foods to replace:

* Water
* Black Coffee
* Whole Wheat Bread
* Whole Wheat Pasta
* Yam
* Splenda instead of sugar in coffee

3. Eat 4-6 small meals per day
The idea behind the eating 4-6 small meals a day instead of the traditional breakfast, lunch and dinner? It focuses on controlling insulin. As mentioned earlier, insulin is essential to monitor the loss of fat. Three major peaks of insulin throughout the day is very bad for the loss of fat. Eating four to six small meals four to six small creates insulin release and fat storage minimized.

Eat many small meals keeps your body burn fat motor agitation. When you eat a meal, your body produces energy trying to assimilate it. This is called the effect of food theromogenic. You may want to eat a meal as a workout. Eat three meals makes your body work harder to digest a large meal three times a day, and it is optimal to keep the engine revving at full speed. However, if you eat four to six times a day (every 3-4 hours), keep your body revving at full speed and the maximum amount of energy that is expended to digest food (more energy = more fat burning).

4. Beginning weight lifting
The more muscle your body, the greater the ability to burn fat. Similarly, to add muscle mass to your body, which has less fat to lose to see your six pack. Suppose, for example, a man of 200 pounds is 10% bodyfat. This means that you have 180 pounds of lean mass and 20 pounds of fat. If man adds 20 pounds of lean muscle, now weighs 220 pounds, but still 20 pounds of fat. 20/220 x 100% = 9.09% bodyfat. Without losing fat true, man has made his percentage of body fat as a percentage, which can make the difference between abs visible. Compounds must use multiple exercises such as squats, deadlift, sauces, chin / pull-ups, general presses, bench presses, curls heavy bar, and sauces as the foundation of his regime.

5. Eat more protein
As more than eat meals, eating more protein has a thermogenic effect is more difficult for your body to break down so you have energy. Protein also prevents muscle tissue when they are losing fat. This is essential because we want to burn calories, we want to ensure that the calories are burned from fat and not precious muscle tissue. Try to eat lean protein sources like chicken and turkey, egg whites and fresh fish. (Tuna is very impressive). You have to hit for 1 gram of protein per pound of body weight per day. Therefore, if you weigh 150 pounds should consume 150 grams of protein per day. Spread over 6 meals per day, which is about 30 grams of protein per meal. Cover with a chicken and a good size of rice aid. Another of my favorites is the classic sandwich tuna salad on whole wheat bread.