I’m not saying everyone wants a 6 pack because not everyone truly does, but lying that you don’t want to look fit to justify your means doesn’t help the cause.
If I asked you would you rather have a 6 pack or a beer belly pretty much everyone will say 6 pack. Anyone who says beer belly is either in denial or thinks theres something bad or negative aligned with it. If you tell me you don’t care about how you look, that’s like saying you don’t care how much money you make, both are a lie you’re telling yourself to say it’s ok to be mediocre or not achieve what you want. Stop lying to yourself and others to justify for your faults. Own up and change. You don’t have to be a bodybuilder or athlete to want or achieve a fit or lean body. But denying you want one will take away the chance of achieving or maintaining one. Coming from someone who’s been overweight we all want to look good in front of a mirror or in a swimsuit, stop denying it, accept where you are at, don’t deny want you want, and change.
It’s interesting that everywhere you look in the fitness industry there’s programs, products, or pills touting magic 21-30-60 day product. This magic fix pill or program will change you in 21-30 days. Or the worst is here’s this pill it boosts your metabolism, and then it lists off all the other fat shredding techniques this magic pill does. The truth behind it all is they do work, but they only work if you work. And many times the pills or programs are only a small reason for why you lose fat, like 5% of the reason. But as humans we put correlation to causation thinking this magic pill, drink, tea, program, etc. is why we lost fat.
The sad and unfortunate truth is that if your nutrition is not on point it won’t matter what you use or do. If you don’t have a decent nutrition in place you will not get those abs. So I’m here to give you the clear cut ways to get abs or if you just want to have a flat stomach. I have been overweight, I have had the beer belly, I’ve been skinny fat, but now I have abs and it’s all because of this.
1. Accept it won’t be quick and easy
You need to know that it will not be a 21-30-60 day progress but a 6 month, 1 year, maybe even 2 year journey. And you need to be ok with that. We live in a world of instant gratification, that’s why most people can go to the gym or eat healthy for a day or 2 but very few can keep at it for months and years. If you’re able to accept that it will take time but the results will come then it will be simple. If you can tell yourself I will stick to this UNTIL I reach my goal then its not a matter of will I reach it, it becomes when will I reach it. Be in it for the long haul, any quick health fix is likely not healthy long term. It takes time, discipline, commitment and perspiration, but the results can be life altering.
2. 90/10 Principle
You don’t have to be perfect. Life is all about the day to day progress not perfection. I always say aim for perfection but strive for progress. You can indulge here and there, you can have a cheat meal or re-feed day. But thats 10% of your week, that doesn't mean you can have a sugared up Latte every morning followed by a bagel or donut for breakfast and a sandwich for lunch with chips or cookies. It means you eat healthy for 6 days of the week and you use one as a indulgence day. I coach people and tell them its a re-feed day where you can have a cheat meal. You’ll notice its not a “cheat day” you don’t go overboard the whole day, but its ok to go overboard in one meal. Then eat more carbs than your used to throughout the day for re-feeding.
3. 80/20 Principle
The bulk of the results of your body comes from your nutrition. Whereas exercise will help speed and elevate results, it is actually possible to rarely to never exercise and have on point nutrition and you will create amazing results. Yet if you do the inverse where you exercise all the time and eat crazy then you will have little to no results. That reveals that no matter how much you exercise you need good nutrition. You can literally lift weights 3 days a week and then eat well and you will create amazing results, thats how powerful eating right is. My favorite principle is every healthy decision deposits $1 to your health/body account, whereas every unhealthy decision withdraws $10 from the account.
4. Quality of food matters just as much as quantity
Its not when you eat or how often you eat that matters but what you eat and how much. There are certain foods that will benefit more than others, and some that will be counterproductive. There are these “diets” and “experts” out there that try to say as long as you fit your macros you are fine. Yes it works, but then you will need to keep real good track of your meals. I am no way stating the other method doesn’t work but the problem is the long term physical, physiological, and mental wear and tear. Even though you are staying fit food effects your body in so many ways. I strongly believe if you just tell people to eat less, a little bit healthier, and exercise more you are just putting a band aid over the injury instead of really solving the problem. The reason must people are overweight isn't because they don’t move enough (what the media tries to say) it’s because we believe moderation, or eating certain foods don’t affect us. Yet we have seen the results that over the past 100 years diabetes is more and more common, people are gradually getting bigger because of metabolic syndrome and insulin resistance. It’s because there isn’t enough talk on food quality and what’s right and what’s wrong. You can eat your favorite meals like pizza and burgers but they can be made with real food not oiled and greased up version of them. That’s the problem, that most of the food in front of us is just sugar, salt and oil. It’s manufactured in a lab rather than grown or raised in the wild. As long as you eat real food you can eat or make whatever you want. It’s harder because you need to fight the sugar craze and you need to learn how to cook. But I can promise you that real homemade pizza with real ingredients tastes 10x better than pizza from Papa Johns, same with burgers and other similar foods.
5. You need to be in calorie deficit to lose weight
Plain and simple you will not, and can not lose weight without a calorie deficit. However, the great part is that it is easier than having to track every food you eat. If you eat real food you significantly make losing weight easier. As well as if you fast for part of your day you prime your body for fat loss inside, you create mental power and you make it hard to consume too many calories. I believe fasting is the single most powerful technique we have to live healthy and create the body we want. Followed with eating real food and learning how to cook. If you want to get to low body fat, understand macros is helpful and having an idea on your macro intake helps. Your macros correlate to calories so it makes calorie counting easy or you can just use myfitnesspal or on the regimen (OTR app). It doesn’t matter if your vegan or not you need protein and at least 0.8g per bodyweight I believe in the 1-1.2 range and so do many studies and other experts. Healthy fat is necessary for your body health and body composition and promotes fat loss. Carbohydrates on the other hand is counterproductive, if you cut out grains and most starches it makes it easy. If not, less than 100g of carbs is usually the prime range for fat loss or lean building. Under 100g allows for all the vegetables your heart desires as long as you don't overindulge in grains and starches. If you are looking to lose fat, or lower body fat then you need to cut carbs down below 150, most people eat 200-300 or sometimes up to 600g a day which sets them up for obesity and many other health issues. You don’t necessarily have to count day to day, but counting will help, but having an idea of what you should be doing daily is necessary. Many times we think were consuming under or enough but until we really check we never actually know.
6. Abs are revealed in the Kitchen, Sculpted through exercise
You can not and will not get abs without eating right. That being said exercise will have define your body and create lean muscle. You don’t have to exercise 5 hours a day, but exercising 15-60 minutes a day helps. I recommend lifting weights because you burn more calories, in less time and you create a defined body in the process. It takes years to get bulky and you have to be in a calorie surplus to add on muscle weight consistently. Many people are afraid they will lift wrong, they don’t know what they're doing so they’ll look funny or that it will make them “big”. All of those could not be farther from the truth. No one cares what you do in the gym, do you think people wake up the next day and say “Man could you believe that guy/girl? Their audacity to lift weights, what do they want, to get fit or something?” It’s absolutely absurd, people move on, or they don't care. Lifting weights gives you more bang for your buck, and if you want a lean look or athletic look doing cardio 6 days a week with no weights or muscle resistance will get you nothing but an emaciated look. You don’t have to lift weights 7 days a week just commit to a minimum of 3 where you hit every muscle group. Use all your major muscle using free weights and barbells. MACHINES SUCK! Plain and simple you lose a huge amount of results from using machines and gravity. Machines pretty much workout in a 2D plane and only use limited muscles. It’s easy to learn how to lift, just google or watch youtube videos there are millions out there. I can guarantee you that doing compound free weight lifts like squats, deadlifts, military press, and bench will produce better and faster results than machines.
Lose fat to run don’t run to lose fat. You will have a better time playing basketball, soccer, and football or just running when you’re in shape to do so. Use cardio to supplement and add to your fitness, not a staple for it. Same thing with ab workouts, you can not spot reduce fat. You will not lose fat in your butt by only alone doing squats, you can’t pinpoint and reduce fat in a given area. You can only sculpt the muscle in that area. That is why you don’t do ab exercises do lose fat in the stomach, you do them to sculpt your abs.
Now that you know how to really lose fat and get abs. The questions on you, will you stick to it. Don’t do it for the abs. Do it for your body, do it for your healthy, do it for your family, do it for yourself.
Questions ? Comments ? What are your thoughts ?
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