Often just eliminating bad habits will start making you very lean and healthy. But to achieve a six pack abs in your late thirties and fourtyies, it requires you to give it a little push. It’s hard to achieve six pack abs. If it was easy everybody would be running around shirtless showing off their six pack abs. But you are on your way and six pack will be on your belly sooner or later if you help it with few installed habbits I will talk about here.
Pull up bar
Go to your neighborhood sports shop and buy pull up bar that you can install at your home or get outdoors pull up bar for your backyard. Why pull up bar? Being able to do 10 – 15 pull ups equals six pack abs.
Let me explain that. I consider pull ups as the number one strength and getting in shape exercise in the world. Yes, number 1! And it is also the best six pack abs exercise in the world. Why? You can do them anywhere, it employs large upper body muscles, it’s hard and it increases your overall metabolism, subsequently helping you to keep burning fat even if you are at rest.
It works like this: you do your pull up session today. You don’t have to be able to do 10 – 15 pull ups. You don’t even have to be able to do one. The key is to start working on it 3 times per week. And regularly showing up, keeping trying untill you will be able to do 10 and more pull ups. And if you stick to it, you will master it. Pull ups are the ultimate six pack abs exercise.
I do pull ups 3 times per week. Since I have my own pull up bar installed in my home, it’s easy to show up. I usually do it in the morning while of course doing other things. I do a set of 15, yes, by now I am able to do at least 20-25 pull ups and more, depending on the day. So I do a set, and do some housework, change a diaper on my child or do other necessary things that need to get done. Than I come back and do another set of 15 and so on. It is a powerful time filler. You don’t need to drive to the gym, you don’t need to have special athletic clothes on you, no B.S. is around doing pull ups. The bar is right there, and showing up is death easy. That’s exactly what you want. Pull ups need to be at the core of your six pack abs workout. Than I finish 5-7 sets of 15 – 17 repetitions of pull ups, depending on how I feel and what I did day or two days before.
It will leave me with 75 to 111 pull ups 2 times to 3 times per week. Now, I know, that you will not be able to do this right away. It will take some time, maybe few years to develop this kind of upper body strength. But that doesn’t matter. This is a very, very, very powerful habit to develop. And if you do, your fitness level, leanness and with it six pack abs will be exploding forward. So don’t wait. Get your own pull up bar, install it or let somebody else to do that for you and start mastering pull ups 3 times per week.
Pull ups at work
I have a pull up bar at work. And if it is at any level possible, so should you. Imagine that you can practice your pull ups and do them while you’re working at your job. Pull ups don’t require a lot of time. Often less than 30-45 seconds per set. They are incredible, in my world the best exercise in the world, the burst of energy exercise that can be done anywhere quickly. Plus the blood flow you achieve while doing a set and brain oxidation with it helps you become more alert and more productive too. That’s something to mention to your boss if he doesn’t agree with you doing pull ups at work. All bosses should allow this. So if you possibly can, install, or let somebody install pull up bar at your job site. It is incredibly powerful, time effective, productivity enhancing, six pack abs promoting thing to do!
Drinking plenty of water
This great habit mainly means, that you replace your other sweetened beverages like fruit juices, yes, orange juice included, sodas, sweetened mineral water and other seemingly healthy and harmless beverages with plain water. It doesn’t have to be bottled water. Water from your sink is most likely great drinking water.
Beverages like fruit juices even though claiming that they are great for your health, put too much stress in form of empty sugar calories into your body. Causing inflammation, insulin spikes and very fertile conditions for weight gain and preserving fat.
If you start today ordering water with your food instead of coke or orange juice and doing the same at work, home, gym and everywhere, this one habit can make a huge difference not only on your leanness, but on your overall health too. So start thinking about and implementing this fantastic six pack abs habit.
How about diet drinks that have 0 grams of sugar? Eliminate them as fast as you can eliminate juices and other sweetened drinks. Aspartame and other artificial sugars, don’t contain any calories, but these substances make you crave sweet stuff more. Plus, they haven’t been around very long time and health effects of these consumed chemicals are not clearly understood yet. My two words of advice to you in this matter are: Stay away!
Eating more fruit and vegetables, up to 11 servings per day
You might say: Common Milan! I am not a horse! How can I eat so many servings of fruit and vegetables? That’s too much!
I absolutely understand! It is a lot of fruit and veggies to eat per day, especially for somebody who is not used to eating a lot of them. But it is possible to ad more and more servings of fresh fruit and vegetables to your day over time. And time to start introducing them is now! They are tasty, they are bulky thanks to fiber which will help eliminate other bad foods from your diet. they contain lots of antioxidants, minerals and vitamins and they are naturally low in sugar.
Start in the morning. For example have apple and orange after you have 2 egg omelette with mushrooms. Have a big salad with piece of chicken on it for lunch. Make your mid morning and mid afternoon snack be pear and another apple with little bit of peanut butter or almond butter. Just make sure you’re eating the right one. Have some strawberries, raspberries, blueberries or blackberries as a desert after dinner. And have couple more apples or some carrots while you watch you favorite show in the evening.
If you manage to develop this incredibly supportive six pack abs and overall health beneficial habit, you will be on a fast-track to your six pack abs super lean body. It really is quite a powerful habit to develop. And very delicious at the same time!
Having plenty of fruits and nuts on your car passenger seat
This is my personal trick of how to pack more servings of fruit, veggies and good calories into your body before you reach for something else not as healthy and six pack abs supportive. Next time you are in your fruit and vegetable stand, buy 1 pound of apples, strawberries, fresh figs or any kind of fruit and buy some raw almonds, cashews or Brazil nuts. Feel free to get creative here. Any kind of fruits and veggies are fine as long as they are fresh. Dried stuff is not that great. Stick with fresh. I used to snack and still do sometimes on raw Brussels sprouts that I would find on my passenger seat. Raw cruciferous vegetables are great for your waist line and health.
When you have plenty of healthy snacks on your car passenger seat, whenever you commute with your car, you snack on these healthy six pack abs supportive choices. You keep eating them while you are driving. It’s quite automatic. Just be careful and concentrate on your driving. There is no time to peal the orange while driving. That’s why I never have oranges on my passenger seat.
I usually buy organic produce for my passenger seat and I never bring them home and wash them. I just put them on the seat and eat them as they come from the store, bugs included. It is probably good idea to wash them, but you don’t have to. They are organic!
One powerful benefit of this habit is that when you reach your destination, wherever you go, your body will be full of fruit, veggies, some nuts and you won’t feel hungry. So the chance of you reaching for some chips, crackers and sandwiches is minimal. You are already full, you feel good and there is no time for compulsive eating. You already did that in your car. You binged on healthy six pack abs supportive stuff and you probably don’t even know it. That’s how powerful this habit can be. Start working on it!
Green leafy vegetables
Lately I have been experimenting with eating little bit less of fruit and adding green leafy vegetables as turnip leaf, mustard leafs, spinach, kale or arugula to replace it. And it puts my diet to a next level. You don’t have to really do this, fresh fruit is a great healthy choice, but if you want to, give it a try. It works amazingly well. I am even leaner and feel even better. It’s alway good to self experiment what works for you.
Having herbal tea in the evening
We humans tend to grab something alcoholic like wine or beer or sweet like soda, orange juice, cranberry juice when we sit down on our comfortable sofas after a long stressful day. This puts a lot of empty calories into our body and making our waist lines never shrink. It’s easy to open a fridge, grab a bear, open it and sit down. But little bit of effort, to brew your own herbal unsweetened tea goes a long way toward your six pack abs goal.
To instal drinking unsweetened herbal tea habit do this. As soon as you come from work or gym, back home, grab your tee pot and brew a whole pot of mint tea, or chamomile tea, or any other herbal tea you prefer. And once that late evening hour after dinner comes, and kids are asleep, instead of reaching for that beer or another glass of wine, grab the tee pod and pour yourself a big full glass of unsweetened herbal tea.
The key here is to have it ready. That’s why you need to prepare it before your TV or late evening newspaper time. Otherwise it will be much easier to reach for a bottle or can of beer, or glass of wine. Think ahead. Trick yourself. And mastering this habit should not be that hard!
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