how to get a six pack and get fit - durham/gateshead/washington
If you want to get fit and stay fit, it's not rocket science really it is super simple. You can make a dance song about eat sleep train repeat, eat sleep train repeat.
The reason that nearly everybody gets it wrong is because one of these three simple processes for fitness, fat loss and muscle gain.
Eat
Every meal (including breakfast) should be based upon protein. They are the building blocks of muscle so get it in wherever you can. Meat, fish and eggs and lots of it. 2 to 3 grams per pound of bodyweight is a good place to start.
You need to be on a calorie surplus to grow (you need to be taking in more calories then you are burning), and although it can be hard to keep these calories all clean, it is possible. Fat dense food will be high in calories and will have a great satiety effect so make for a great snack during the day. Lots of avocados, coconut, nuts, salmon and grass fed butter. Not only will good fats help with getting the calories in, it will keep your testosterone high so you feel great and keep growing!
Sleep
It is all well and good eating and training like a Arnie, but unless you are giving your body the time to repair and recover you can kiss any increase in muscle mass goodbye. During training, you will cause your muscles to tear. When you sleep, reproduction and regeneration of cells will be at a higher state allowing for good recovery. 8 hours a night is perfect, more if possible after a heavy gym session. Also try and not be stressed, being stressed ensures your body is in the wrong nervous system and stops regeration.
Train
Lift heavy, heavier than you probably think. who has the time to spend hours in the gym every day, so don’t waste your time repping out 100 bicep curls. Make your workouts count and lift heavy. If your programme doesn’t include squats, deadlifts, bench and pull ups… change your programme! . To stop adaptation (your body getting used to exercise) be sure to change your programme every 5-7 to keep your body improving.
Include some short HIIT sessions in your weekly training to fight any fat trying to creep in from those surplus calories. Hill sprints work wonders.
AND REPEAT - SIMPLES
Try it, i mean really try it for a good amount of time with a bit of dedication and see the results.
Glenn (the go to guy North East) Hill
three tips to getting fit - durham/gateshead/washington
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