Tag: Diet

Choosing a Safe and Successful Weight Loss Program

Choosing a Safe and Successful Weight Loss Program

Weight Gain is a major concern among many of the adults and millennials in the modern world. To remedy it, there are a lot of weight loss programs offered to help you reduce the excess weight. We often see different programs through magazines, TV, newspapers, radio, and websites that promise to help you lose weight. These programs often include a combination of a diet plan and exercise activity to help you lose weight.

Now, there are different weight loss programs available to follow that caters to certain individuals. If you are interested in losing extra weight but don’t know which weight loss program is best for you, then this post will guide you in choosing the right one.

6 Steps to Fat Loss Forever >>


Talk to your doctor first

Before beginning your weight loss journey, it is essential that you talk to your doctor. You might have a medical condition that restricts you from doing a certain exercise. Or you might not able to follow certain diet-plan due to medication. So, it is important that you consult with your doctor before beginning any new diet or exercise program.

You will also get important information regarding your optimal BMI, weight, and other health-related information from your doctor or health-care professional that will help you to choose the right weight-loss program for you.


Things to Consider in a Weightloss Program

There are a variety of factors that composite a good weight loss program. A single weight-loss plan will not be suitable for everyone as it will change upon an individual’s need. To choose a diet plan that will meet with your liking, you should consider the following things:

Cost and Time

Some weight-loss programs are much more costly than others as they demand you to buy certain exercise equipment and meals. Some weight-loss programs also include visiting clinics and support meetings. So, you need to spend your time when you follow these types of weight loss plans.

If you have time and money, then you can choose any premium weight loss program. However, if you have limited time and budget, then you should definitely try a different weight loss plan as it may interfere with your day-to-day life.

Get our FREE Fat Loss Guide >>

Health Condition

Your current health condition also affects how you choose the weight-loss program.

If you are on daily medication or have any condition that restricts you from following a certain diet, then you should choose your weight-loss program carefully. For example, some people cannot run for long or lift heavy weights because of certain cardiac or bone conditions. So, they should carefully choose their weight loss program as it may interfere with their condition.

As mentioned earlier, it is best to consult with your doctor before choosing a weight loss program.

Take Your Health Self-Assessment >>

Preferred Diet Plan

There are different diet-plans present in different weight-loss programs. You should pick one that suits you best.

  • A flexible diet-plan has food items from all food groups and doesn’t restrict you from having certain food types. It is good for people who are new to weight loss programs and young people.
  • A balanced diet plan is like flexible dieting but puts restrictions on how much you can intake certain food items. It is a safe and healthy diet-plan and is suitable for young and older people alike.
  • Other plans like high-protein, low carbohydrates, low fat, and low calories include a severe restriction on certain food types. It will give you a rapid weight loss than the aforementioned types, but you should choose carefully as they do not suit everyone.

Learn more about Proper Diet >>

Other Factors

Some other factors that you should consider are the risks and the success of the different weight loss programs. Some programs will have inherent risks but may give you quick success in reducing weight. While others don’t have high risks or good success.

You should do some research behind the science and technique of each weight loss program. Then choose the one that you think is best for you.

6 Steps to Fat Loss Forever >>


Popular Weight Loss Programs

1. Mayo Clinic Diet-Plan

Mayo Clinic Diet Plan

The experts at the Mayo Clinic have created a popular weight loss program that is suitable for most people. It includes good guidelines to lose excess weight along with living a sustainable life.

You should follow this plan if you intend to live a healthy lifestyle and have a diet that sticks with you for life.

The two main parts of this program are the losing and living phase. The losing phase happens for the first two weeks where you lose up to 5 kilograms by modifying your diet. The living phase helps you to keep your optimal weight permanently. It is a lifelong approach.

The Mayo Clinic diet plan encourages you to have a good amount of healthy foods that are low on calories such as fruits, vegetables, and whole-grain meals. You also get lean protein food items like fish, unsaturated-fats, etc.

The thing to know is that this food-plan doesn’t eliminate any food items for you to have. You can eat everything but in certain portions.

Also, this plan also encourages you to do at least 30 minutes of exercise every day. You should also be active throughout your day like taking stairs instead of the lift, etc.

By following this plan, you not only get to reduce your weight, but you also reduce your chances of developing chronic health conditions; such as diabetes, heart-related problems, high cholesterol, High Blood Pressure, etc.

This plan is one of the most practical and sustainable weight-loss programs for all that you can follow all your life.

When you’re dieting, it’s always recommended to track your weight using weighing scales.


2. Intermittent Fasting

Intermittent Fasting

This diet-plan is now the most popular among the young generation. Intermittent fasting includes a time period throughout the day where you can eat and then fast for the rest.

There are different forms of Intermittent fasting that exist today based on the time periods and calories such as 16/8, 5:2, etc.

  • In the 16/8 method, you can only eat for 8 hours per day and continue fasting for the other 16 hours per day.
  • In the 5:2 method, you should only take around 500-600 calories for 2 days per week and continue your normal diet for the rest of the days.

By restricting the time and calories that you should intake, Intermittent fasting works well in reducing your weight. If you don’t eat too much in the rest of the time, you can see significant weight loss by following this program.

Studies show that intermittent fasting can reduce up to 8 percent of your weight in just 5-6 months. It can also reduce your belly fat, which is the most harmful fat in our body, by 4-7%.

Research into the intermittent fasting also shows that it can improve your mental health, increase your insulin sensitivity, and reduce inflammation.

Intermittent fasting is a popular weight-loss plan with a lot of health benefits. But it also has its fair share of risks. While it is generally safe for young and healthy people to follow, the same cannot be said for people with a medical condition. People with diabetes, eating disorders, low weight, and pregnant women should talk with their health care professional before following this diet.


3. Paleo Diet

Paleo Diet

Another popular weight loss program along with intermittent fasting is the paleo diet. It follows the principle of eating foods that our ancestors took before they developed agriculture to lead a healthy life.

Weight gain along with the chronic diseases that plague the modern world can be linked to modern processed foods. If you avoid these foods, then your weight automatically reduces.

In the paleo diet, you get to eat food that is rich in lean protein such as meat, nuts, and seeds; along with different fruits and vegetables. You also limit the food that is processed and rich in calories such as sugar, dairy, etc.

Now, there are different versions of the paleo diet available that includes and restricts different food categories. But overall, following the paleo diet, reduces the number of calories you intake every day.

Studies show that by following the paleo diet, one can significantly reduce their weight along with harmful belly fat. As you intake only foods that are rich in proteins, you get to reduce the risk of developing heart-related problems, high cholesterol, and diabetes.

Like Intermittent fasting, the Paleo diet has risks for some people. People who have kidney problems or other related conditions cannot intake high-amount of calories. So, they should consult with their doctor before following this diet.

It also restricts you to have whole grain and dairy that are healthy and nutritious.


4. Plant-Based Diet

In a plant-based vegetarian diet, you are restricted to have anything outside of plant-related food items.

Foods such as meat, dairy, eggs, honey, and other animal-derived products are restricted in this diet. Plant-based items such as whole grains, vegetables, and fruits are encouraged in this diet.

This diet works well in reducing weight as it contains food that is high in fiber and starch. It keeps your stomach full for a long time, thus reducing the number of calories you intake every day.

Studies too show that people who follow a vegan diet can reduce their weight significantly while also reducing their risk of having heart problems, diabetes, and other chronic conditions.

While the plant-based diet is safe for everyone, you get to lose nutrients such as Vitamin B12, D, calcium, zinc, iodine, etc that are exclusively found in animal-derived products.


5. Low Carb & Low Fat Diets

Low Fat and Low Carb Diets

Low carb and Low fat diet-plans have been popular for decades because of the results they provide in reducing excess weight.

Studies have shown that these diet plans are good in reducing your weight; especially the harmful belly fat. They can also reduce your risk of developing heart disease, high cholesterol, high Blood Pressure, and diabetes.

While these diet plans are generally considered safe and good for everyone, they are not suited for all. While some may feel good on the low carbohydrate or low-fat diet, others may feel miserable.


6. Ketogenic (High-Fat) Diet

Ketogenic Diet for Athletes

The Ketogenic Diet is a high-fat, moderate-protein, and low-carb diet plan. The Keto Diet mainly restricts carbohydrates and is best for those with carb or sugar addictions. Learn More >>

When you’re dieting, it’s always recommended to track your weight using weighing scales.

6 Steps to Fat Loss Forever >>


Conclusion

You have to understand that there is no perfect weight loss plan that works for everyone. So, you should carefully consider all the factors and choose the one that suits you best. We hope you got some information on choosing a successful weight loss program to live a long healthy life.

Get a Workout Program >>

More Diet Articles >>

All Articles >>

The Ketogenic Diet for Athletes: Main Pros & Cons

The Ketogenic Diet for Athletes: Main Pros & Cons

Many people are sure that active sports and a keto diet are not compatible. They believe sports records can be set only by absorbing a lot of protein and carbohydrates. So, let’s see how a keto diet training differs from the usual training methods of others.

What is a Ketogenic Diet?

Technically, all types of regular physical activity can be attributed to two types:

  • Aerobic Exercise: Low-intensity and high-duration exercises, such as long-distance running, low-intensity aerobics, walking, and cycling.
  • Anaerobic Exercise: High-intensity and short-duration exercises, such as strength training, Crossfit, and short-distance races.

In a state of ketosis, our body is predisposed to an aerobic type of physical activity. Glycogen, which is stored in the muscles, can be spent in one marathon. But there are great fat reserves in the body of even a very slender person. So there will be enough ketones for a very long period of physical activity.

Team Athletes

Keto Diet and Strength Training

First of all, let’s determine for what purpose you are using a combination of a keto diet plan for athletes and strength training.

Option A: You are already on a ketogenic diet and would like to increase muscle mass and strength. In this case, it is worth keeping a positive balance of daily calorie intake; taking into account regular training, and maintaining the perfect keto ratio of 20/75/5. Sometimes, a slight shift towards protein is precisely recommended in cases where the goal is to increase muscle mass. Read some reviews on the best keto protein powder to learn more. Also, your proportions may change slightly to 25% of calories from protein, 70% of calories from fat, and 5% of calories from carbohydrates.

Option B: While in ketosis, you are trying to reduce body weight, in particular, get rid of excess body fat. Here, of course, the calorie balance should be negative while maintaining the same classic keto ratio of 20/75/5.

How to Build Mass >>

How to get Lean >>

Keto Training Details

However, no matter which option you choose, the pros and cons of the keto diet during strength training remain the same and comply with the following parameters:

  • Training frequency: No more than 2-3 times per week. After several weeks from the beginning of strength training, it is advisable to break the trainable muscle groups by days – training each muscle group once a week.
  • Selection of Exercises: Without a doubt, preference should be given to compound exercises. Ideally, these should be free-weight exercises. But if you replace them with exercise machines due to poor technique or old injuries, this would be a worthy alternative.
  • Repetition Mode: It is optimal to adhere to a range of 5-8 repetitions in working sets. You should select your working weight within two sets into the exercise.
  • Training Duration: Workouts should not exceed one hour, provided that you exercise at a calm pace. Thus, you will get 5-6 exercises for 3-4 sets.

Compliance with the above principles is due to the essence of the impact of strength training on a keto diet for athletes.

Understand that the main task of this type of load on the musculoskeletal system is to stimulate the production of hormones – testosterone and growth hormone. This production begins after the training is complete, and the rest and recovery phase begins. That is why strength training should not be frequent.

Intermittent fasting, with the right approach, in combination with a keto diet, will help in the production of growth hormone.

Get a Workout Plan >>

Conclusion

Our advice is to treat regular strength training as a daily routine. This is precisely the place it should occupy in your life. And most importantly, remember: the main influence on metabolic processes is not in what to eat before your workout on a keto diet, but after – in the recovery period. And special attention must be given to the quality of recovery. First of all, use stress-reduction techniques and take care of healthy sleep.

Do you practice keto diet and strength training? Do not hesitate to share your thoughts in the comment section!

About the Author: My name is Adam Reeve and I have been a professional personal trainer and fitness instructor for over 10 years. Also, I’m a life coach, wellness writer, and low carb diets, enthusiast.

How to Lose Weight >>

Fat Loss Forever >>

Keto Diet – 7 Unexpected Health Benefits

7 Unexpected Health Benefits of the Keto Diet

People have been flocking to the Keto Diet in recent years because of its reputation for enhanced weight loss. And a survey of dieticians in the United States in 2020 showed that the Low-Carb Ketogenic Diet will continue to be the most popular fat loss diet this year. But there are tons of other health benefits of Keto apart from total weight loss.

You might already know that ketogenic diets were actually developed to reduce symptoms in epilepsy patients. Or that Keto can help to boost your immune system function. However, there are lots of other unexpected health benefits that are contributing to the Keto diet reigning supreme.

So, here are seven other unexpected health benefits of the Keto diet…


1 – Lowered Risk of Type 2 Diabetes

On a ketogenic diet, carbohydrates are cut to just 5% of your daily food intake. High-fat and low-carb intake is part of the keto basics. Your body usually breaks down carbs to produce glycogen which fuels your body. On Keto, the high fat intake and reduced carb intake trains your body to start burning fat into chemical compounds called ketones for energy instead.

Type 2 diabetes usually develops as a response to overconsuming sugary and starchy foods. Eating too much of these foods causes your pancreas to make high levels of insulin in an attempt to regulate blood sugar levels. When your insulin levels are consistent that high, your body becomes resistant to insulin which is a key marker of Type 2 diabetes.

But on the Keto diet, your body is not relying on carbs and sugar for energy. The drop glucose helps to regulate blood sugar levels, and therefore lower insulin levels. Doctors often recommend lower carbohydrate intake for patients with Type 2 diabetes, and studies have shown that the Keto diet helps to improve weight loss and reduce insulin levels.


2 – Alleviation of Depression & Anxiety Symptoms

Depression and anxiety are closely linked to the brain. And early research has begun to establish a link between ketogenic diets and the alleviation of typical symptoms of these common conditions.

A study conducted on rats showed promising results. Low physical activity is a common symptom of depression in people. In this study, one group of rats were put on a ketogenic diet. Those rats showed similar results to other groups of rats that had been treated with antidepressants. The scientists concluded that the Keto group were less likely to show “behavioral despair.”

In another study, one group of pregnant mice were fed ketogenic diets while another group was fed a standard diet. The mice born to the Keto group were more active physically than their standard diet counterparts.

The exact link between Keto and depression and anxiety has not been established. But anecdotal feedback among people who suffer from depression and anxiety has been very positive so far.


Improved Sleep Quality

3 – Improved Sleep Quality

In the short term, Keto can actually have a negative impact on your sleep. This is most likely due to lower levels of serotonin and melanin. But these symptoms are short-lived. And research suggests that in the long term Keto can lead to better quality, deeper sleep.

Once you transition into ketosis (when your body is primarily burning fat into ketones for energy), your body settles down into better sleep patterns. Not only does Keto result in a deeper sleep and increased time in the all-important REM cycle, but a study by the International League Against Epilepsy found that people on Keto diets also needed less sleep time.

Learn more about proper sleep >>


4 – Healthier Liver Function

Fatty liver is a chronic condition that can lead to very serious health implications including cirrhosis of the liver, cancer, Type 2 diabetes, and heart disease. It’s also a condition that affects around 25% of adults in the Western world.

Two significant research studies have shown that low-carb diets, such as the Keto Diet, can quickly and dramatically reduce liver fat and the risk of these conditions. The first was a small study but produced highly compelling results. Participants experienced a massive loss of liver fat when following a low carbohydrate diet.

In another study, patients following a ketogenic diet showed significant improvement in the risk for non-alcoholic liver disease (NAFLD), liver scarring, and a 60% reduction in liver fat.


5 – Increased Brain Function

In the early twentieth century, ketogenic diets were developed to help relieve symptoms in epilepsy patients with groundbreaking results. More recently, studies suggest a link between the Keto diet and reduced risk for other neurodegenerative conditions such as Parkinson’s and Alzheimer’s disease amongst others.

Some followers of Keto experience alleviation of chronic ailments like headaches and sleep disorders. It also has the potential to decrease the risk of certain brain cancers.

The science behind Keto and improved brain function is complex and not conclusively established. But scientist’s early research suggests the production of certain chemicals and ketones interact differently with the brain as a more efficient energy source.


Cardiovascular Health

6 – Healthier Cardiovascular System

Following the Keto diet has also been shown to improve cardiovascular health and may help prevent heart disease. However, this health benefit is closely linked to the nutrition sources used by Keto diet followers. It’s vital that your high fat intake is achieved from healthy sources and the “right” type of fat.

For example, a study in 2010 found that, between two low-carb diet groups, those that sourced their fats from vegetables and rich Omega-3 fatty acid foods decreased the risk of heart disease by 23% more than those who sourced fats mostly from meats.

To derive cardiovascular health benefits from Keto, it’s essential to source fats from unprocessed options like avocado, salmon, and nuts.

Learn more about proper Diet >>


7 – Improves Acne

Much of the evidence that says ketogenic diets improve acne is largely anecdotal. However, when you examine what we know about how acne flare-ups are triggered, combined with conclusive biological changes due to ketogenic diets, the effect of Keto on acne makes sense.

Acne is caused by a build-up of excess oil on the skin through sebaceous glands. This causes blockages in the pores which result in acne breakouts.

In one small study, it was found that diets low on the glycemic index reduced insulin levels and androgens (male hormones) which contributed to a reduction in acne. Keto is also proven to reduce inflammation in the body. And since inflammation can drive acne flare-ups, it’s logical that this may be a contributing factor in how ketogenic diets alleviate acne symptoms.

It’s pretty clear that the benefits of ketogenic diets go far beyond weight loss. So, if you’ve been thinking of trying Keto to eat clean and improve your general health and wellness, give it a try!


Keto Diet Starter Guide

Get started on your Ketogenic Journey today with this awesome infographic from TotalShape.com.

The Ultimate Ketogenic Diet Starter Guide - Infographic

More Readings:

Don’t forget to get a Workout Program >>

RIPPED Six Pack Abs

RIPPED

How to Get Six Pack Abs—Fast!

Of course, we all want to build a pair of sexy six-pack abs. The problem is, that it is not easy! It takes hard work, dedication and time. But if you can stay focused, then you, just like anyone else, can get ripped! You just have to lose that belly fat and get those ab muscles bulging! This article will teach you how to do it best! Then you can get those ab muscles bulging in time to show off your summer beach body!

First: Get our FREE Bodyweight Strength Training Guide! >>

Ripped six pack abs

We all want those nice-looking, six-pack abs that everyone stares at. However, few people know how to get them. There are just too many ab myths around to sort through for people to really the truth of how to get a nice pair of abdominals.

Some people say it’s all diet, while others say diet doesn’t matter. And too many people believe that if you just do a bunch of abdominal exercises you will get those abs popping. While others say you don’t need to train them at all.

A lot of people also believe it is all about genetics, and how fit your parents were.

So with all these beliefs, which one is it? How do we get those nice looking six-pack abs? How do we get ripped?

The truth is, most of those beliefs are true. However, doing only one of those things will not give you those nice looking six-pack abs we all want. It takes a lot of things added together to get yourself a pair of ripped abdominals that really show. 

It takes a lot of things added together to get yourself a pair of abdominals that really show.


Ab Workout for Women

Exercise for Six Pack Abs

First and foremost, many people believe that weight loss is 70% diet and 30% exercise. This is absolutely NOT TRUE.

How can it be? Diet only adds in calories while exercise takes away calories. Plus, exercise gives you long-lasting benefits, including metabolic effects that can continue burning off calories long after your workout ends. Read more on this here! >>

Therefore, the main piece to any weight loss, or transformation plan MUST BE EXERCISE.

With that said, you need to exercise at least 5 days per week, if not every day. And remember, walking is NOT exercise!

By exercising often, especially on a daily basis, you are constantly burning off calories and gaining the muscular benefits of exercise. And, when training that frequently (5+ days per week), you should do moderate-intensity exercise.

Moderate Intensity Exercise

The minimum amount you need to do is 30-60 minutes of moderate-intensity exercise daily. Also, make sure to keep your heart rate up to where it is difficult to breathe the entire time. Examples are running, cycling or a circuit at the gym with minimal rest periods.

You can also do bodyweight exercises or any other form of exercise that keeps you moving the whole time. But focus on keeping your heart rate up.

Try this Bodyweight Circuit Routine! >>

High-Intensity Interval Training

High-Intensity Interval Training burns the most belly fat the fastest!

If you have a lot of belly fat to remove in order to see your developed abdominals, you should consider doing high-intensity interval training (HIIT) 2-3 days per week.

High-intensity training done 2-3 days per week, in the form of sprinting, burns the most belly fat the fastest. And, therefore, is the fastest way to get RIPPED six-pack abs! The problem is, most people are unwilling to put in that kind of work.

It is best to do sprints, but you can also do other forms of high-intensity cardio training such as cycling or jump roping. But, with any exercise you do, it MUST BE INTENSE.

An example is sprinting for 20-30 seconds, then resting for up to a minute. You can also do shorter and longer rest periods, but a 1:2 work to rest ratio works well with high-intensity exercise.

Again, this should only be done 2-3 days per week. And it replaces your moderate-intensity exercise for that day.

However you choose to do your daily exercise, just remember that it is the main piece to any weight loss, transformation or six-pack abs plan. However, there is still more to it.

Diet for RIPPED Six Pack Abs

You simply cannot eat your way to a six pack.

The next important piece to getting ripped is diet. Your diet is important and plays a major role in fat loss. But, it is not the main piece.

You cannot eat your way to a 6-pack from a high body fat state, without the use of exercise. Again, diet can only add in calories, it does not take them away.

Also, there is nothing magic about your diet that is going to suddenly make you lose fat or weight. It is as simple as calories in, versus calories out. If you eat more calories than you lose from exercise, you will gain weight. If you eat fewer calories than you use daily, you will lose weight.

However, when you lose this weight, you are more likely to lose muscle than fat. That is unless you give your body a reason to maintain the muscle mass you have.

This is because muscle is hard for your body to maintain. So your body tries to get rid of any extra muscle mass that is not important for survival. That is why it is important to do some amount of strength training, or resistance exercise, while on your diet. This will give your body a reason to maintain muscle mass and just burn off fat.

Strength Training for Six Pack Abs

The strength training you do does not need to be highly intense. And can be done as part of your training circuit at the gym.

If you choose to do that, do 10-15 repetitions per exercise on compound (multi-joint) exercises that use multiple muscle groups, for the greatest results. Things like squats, deadlifts, and presses.

Strength training should be utilized 3-6 days per week and be added to your other exercise activities; which are done afterward.

Create Your Own Workout! >>

Strength Training Programs! >>

More on Diet

Also, our diet should not consist of high-density foods with a lot of calories. For example, ice cream, cheesecake or other high-calorie desserts.

Also, avoid added sugars, because these change your hormones to where you will end up retaining, if not gaining, more body fat.

You can have some treats, but limit yourself to one day per week that you have something very sugary.

Also, avoid drinking your calories in things such as juices or alcohol. These add up calories quickly.

Try to eat a good combination of healthy, nutrient-dense foods, such as meat (white and dark), fruit, and vegetables.

Also, try not to overindulge in too many fruits or nuts all day, as those add up calories quickly as well.

Eat a wide variety of healthy foods, and just keep track of your overall caloric intake.

Review our Diet and Nutrition Principles! >>

More on Diet and How To Cut Calories. >>

Bodybuilding Six Pack Abs for men

Six Pack Genetics

A third and smaller piece to the puzzle is Genetics. Diet and exercise are the main pieces that take up most of the efforts. But you also need to think of other factors.

Genetics is an important factor. Some people are more predisposed to have less muscle growth and more abdominal fat. While, some people have very clean cut looking abs, almost naturally while others may not ever see them.

The genetics we have effect our metabolism to some degree and also shape how our abs look. So genetics is mentionable as a factor.

How To Train Your Abs

Train your abs for size, not endurance!

Also, you should train your abdominals for hypertrophy (size), if you want them to stick out more. If you train them for endurance, you are more likely to make them shrink than stand out.

They need to be built, not just worked!

Even through layers of fat, large abdominal muscles can give you some base look of a six-pack. So train your abdominals. Not so much with high repetitions like a cardio session, but more like other muscle groups; such as the biceps.

Do 3-4 sets of 10-15 repetitions of abdominal exercises that are difficult for you, 3-4 days per week.

It’s best to do weighted exercises such as weighted crunches or hanging leg raises. See more six-pack abs exercises and their descriptions here >> Ab and Core Exercises

Get our FREE Bodyweight Strength Training Guide! >>

Sleep More to get RIPPED

Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress.

The final extra piece that needs to be mentioned is sleep.

Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress. Stress leads to increased abdominal fat. And sleep alone can help greatly in decreasing your stress levels.

So make sure you are getting an absolute minimum of 7 hours of sleep daily. However, 8-9 hours per day is best.

How much Sleep do you actually need? >>


6 Pack Abs for women

Final Notes

Of course, there are many other small factors that can be added into your ripped six-pack plan, but these are the main ones:

  1. Exercise
  2. Diet
  3. Genetics
  4. Sleep

So there you have it! Your very own guide on how to obtain those sought after ripped six-pack abs. Now all you have to do is apply it!

You have to choose to go out and exercise on a daily basis. You have to choose to make a change in your diet and eat only what will help you reach your goals. Then you have to choose to put all the pieces together, such as getting to sleep on time every day. And you have to choose to go after the goals you set and achieve them.

Just remember, to work towards your goals every day, and you will soon reach the mountain top. Then be ready to look for the next one! Now, go change your world!

Keep getting stronger my friends!

Get our FREE Bodyweight Strength Training Guide! >>

Read more articles from the Strength Blog! >>

Related Articles:

6 Steps to Fat Loss Forever! >>

JACKED – How to get BIG and Strong! >>

SHREDDED –  How to get Lean and Cut! >>

Keto Diet – 7 Unexpected Health Benefits


Follow the Strength Blog to get updates on more great content like this!

Follow the Strength Blog!

Diet and Exercise Made Simple

Diet and Exercise Made Simple

We all know diet and exercise are important. However, it doesn’t have to be hard! So many people make it out to be much harder than it really is. If you just do a little planning and put in the effort, your health and weight loss goals can be accomplished. 


Which is more important…diet OR exercise?

We all want to know! What is it?! What is more important for getting leaner, stronger, and for me to reach my health and fitness goals fastest? Do I need to focus more on diet OR exercise?

Answer: Neither!

Neither diet nor exercise trump the other. They are BOTH important if you want to reach your strength, health and fitness goals! They both work together to help create a healthy body. If you do one or the other well with little regard towards the other, you will not get near the results as if you worked both together. 

“Your diet helps to amplify the effects of exercise…”

Have you ever heard something like, “You can’t out exercise a bad diet”? Well, though exercise is highly valuable, and burns a ton of calories, it’s too easy for us to eat more calories than we can burn off. Also, if you have a bad diet, you likely will not have the energy to exercise enough to maintain a healthy body.


Have A Good Diet

Your diet helps to amplify the effects of exercise and gives you the energy to perform at your best. So, in order to perform your best, YOU NEED A GOOD DIET!

That doesn’t mean you should be stuck eating bland foods like chicken and broccoli every day, but you should put more thought into it than “oh look, ice cream has 2g of protein in it!”.

Your calories and their sources matter. Have a reasonable amount of fats, carbs, and protein if you want to perform your best and get the most out of your workouts.

DO NOT make one nutrient out to be “bad” and another the only thing you concern yourself with. Find an equal balance that fits your lifestyle and stick to it with little variation.


Do Real Exercise

“If you want to create change, you have to do things that are harder than walking your dog.”

If you don’t exercise you aren’t going to change much of anything. You can’t diet your way to a 6-pack while just sitting around or going through everyday activities. You need some amount of exercise no matter how clean your diet is.

Exercise not only burns calories, but it also creates numerous changes in your body, including hormonal, that changes how your diet affects you. If you want to look like you are fit and workout, then guess what? You’re gonna have to exercise, and exercise enough to create change.

WALKING DOES NOT COUNT!

Walking Is NOT Exercise!

If you want to create change, you have to do things that are harder than walking your dog! Even if you walk your dog uphill, that is still not considered exercise.

Do some strength training, go for a run, do calisthenics at home, cycle, or anything you enjoy. Do it multiple times per week and put in some strong effort so you can get some great results. This will amplify your results as your diet and exercise routine work together to create the most amount of change within your body. 


Make Progress Every Day

“You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.”

Your diet and exercise routine doesn’t have to be complex. Let it be simple.

Let go of the excuses, we all can make them, and get started today. Right now is the time to make a change. Tomorrow is too late!

Get up and do SOMETHING! Anything! Just move and work towards becoming stronger!

Start easy and progress forward by doing just a little more each day. You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.

You can run for 1 minute today, 2 tomorrow, 3 the next day and so on.

The Daily 30 is also a great choice and it was made specifically for beginners!

Whatever you do, continue to improve daily. Doing the same thing over and over will give you little results, plus it’s boring. Do something every day and work towards your goals!


Make Small Diet and Exercise Changes

“Most of us overeat at night due to under-eating throughout the day.”

When it comes to diet and exercise, keep it simple! Start with a simple diet change, like taking a multivitamin or drinking an extra glass of water every morning. Then you can move onto adding in a healthy snack during the day. Such as some fruit, vegetables or some nuts.

YES, I did say “add in” a meal before I said to take anything away. This is because most of us overeat at night due to under-eating throughout the day. If you add in a healthy snack/meal during the day when you need the energy, you will tend to eat less as night, which will make a big difference in itself!

For exercise, start with doing some push-ups, planks, squats, jogging, the Daily 30 or something! You MUST EXERCISE if you want to create change! This tends to be the hardest part for everyone, but it is extremely important! Diet and exercise go together.

Take it slow, but make a change! Your world starts to change the moment you start changing it! So let’s get to it!

Your world starts to change the moment you start changing it!”

Keep getting stronger my friends!

Strength to you,

Ryan J. Mathias

Owner and Creator of MathiasMethod.com

Back To All Articles