How to Get Six Pack Abs and Keep Those Bad Boys

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Six pack abs for a long time have been a high point in the search for the perfect body among men and women. People believe that to have an impressive physique; you need to live your life in the gym.  (Not so fast my friend:))

Unfortunately, our fast paced lifestyle nowdays, makes it next to impossible to take the time to concentrate on those abs. However, there are simple methods that can help you get nice looking abs and get rid of that belly fat. In fact, listed below are some pretty nice ways to work your way to an impressive core. (Here’s a hint….you already have those abs!)

1. Don’t eat while watching the TV.

Studies show that our mind and body will focus on the film and television show, unmindful of the quantity of food intake at that time. Chances of overeating while watching your favorite sporting event, show or movie are practically a guarantee.  (More pizza is consumed during the Super Bowl than at any other time of the year.)

2. Breakfast should be your biggest meal.  (We all know that one.)

As we wake up, the metabolism of our body accelerates and fat starts to burn. It is important to eat enough protein to keep up with the daily activities. People also tend to overeat the next meal once they have skipped breakfast in an attempt to fill the energy void felt.

3. Regular eating habits keep the stomach and digestion working in perfect condition.

Irregular meals allow the stomach to release digestive juices at wrong times thus increasing hunger pangs.  Five small meals are normally recommended.

4. Water is essential for any person doing a workout as they tend to sweat more and need hydration.

The more water you drink, the better. It is not necessary to follow the regime of intake of only eight glasses of water. You could take in more as required. A well-hydrated body has regular fat burning and body metabolic process. (I also add in Crystal Light since it’s water based.)

5. Milk is a great source of calcium, protein, and fat.

Nonfat milk will help to reduce fat intake. There are better options to milk as well like protein shakes and low fat yogurt. Do some research and select the right drink after or as your pre-workout, choose the healthier alternative rather than the one that just tastes good. (I like low fat chocolate milk for my post work treat.)

6. Dieting unless coupled with a healthy exercise program is really not the way to success.

Whether weekly, daily or bi-weekly, include exercises in your life.  The less fat on your body the more the abs will stand out.

7. Weight Training and some cardiovascular exercises are usually needed to tone and maintain the look of six-pack abs.

These workouts will raise your stamina and it helps your heart and lungs as well as to help you lose fat. The time devoted to cardio workouts can vary starting from five minutes to 45 minutes per day. Really no more than an hour a day, because it will begin to hurt your immune system.  (I learned that one the hard way. I ran my immune system down so badly that it was one of the reasons I got cancer.)

8. You don’t have to go to the gym!

A nice morning walk or jog, or using the stairs instead of the elevator or impromptu workouts during your break time using a chair or the table as props can be beneficial, as well.

9. Add healthy fats to your diet;

People get scared by word fats, however; some fats are good for your health like fish oil, flax seed oil, and extra virgin olive oil to name some. Try to incorporate them in your daily intake.  Also, add more fiber into your diet to keep you feeling full.  (I take Psyllium Husk Fiber a couple of times a day.)

10. Lift heavier weights. 

Once you’re warmed up, try to do five sets of five and the last few reps should be pretty hard to do.  You don’t have to do as many exercises as you would with high reps and light weight.  (Use your common sense in how much weight to use.) Don’t try to show off and try to lift too heavy of weight and hurt yourself.  Don’t be afraid, your body won’t turn into massive amounts of muscle, like a body builder.

May Your Next Workout Be Your Best!

Thomas W.

How Much Is Too Much Protein?

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Let’s start by figuring out what are proteins? Proteins are large molecules made up of smaller molecules called amino acids. There are twenty different types of these acids used to make protein. When you eat protein, your body does a breakdown of these amino’s and sends them where your body is in need of them the most. Protein’s main job is to build, maintain and repair body tissues. Eating too much protein can have a major effect on your kidneys causing a whole list of issues so ladies and gentlemen, protein in moderation is key.

Many believe that the more protein the better right? But in this case, is more really better after a workout? (Remember we’re not talking about losing weight by low carb methods.  We’re talking about building lean muscle mass.)

Does this sound familiar? We’ve just finished a great workout and the first thing you know you’re supposed to do is eat tons of is protein!  We want to maximize our protein synthesis and build our lean muscle so we believe that ingesting protein in large quantities will benefit us….like eating a huge plate of red meat. I mean, protein helps build muscle and ultimately that’s what were aiming for isn’t it? I know I’ve gone home from the gym and have done this more than once…ok like, fifty times…..I thought that it would give me the muscles I was yearning for however, new research shows that too much protein could actually be bad for you.

Muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise” which states that 40 grams of protein after a workout is actually not beneficial whereas 20 grams seems to be the perfect amount. This study tested young men after a weight training workout with both 20 grams of protein and 40 grams. 40 grams of protein resulted in a stimulation of amino acid oxidation and ureagenesis which, in other words, didn’t add any extra benefits however, the 20 gram protein intake did.”  Really about the size of your palm is really all you need.

By not consuming too much protein, your body ultimately focuses on burning FAT for fuel instead of the excess protein you keep ingesting thinking your doing your body good when you’re actually hindering it.

So what’s the verdict? Consume about 20 grams of protein in 5 meals throughout the day and that should work perfectly to activate protein synthesis. Consuming protein after an intense lifting session may amplify your results and increase your recovery time, it doesn’t make or break your lifting in the gym. Focus on the whole, big picture of your nutrition and training approach which includes eating enough calories throughout the day along with the correct amount of protein. My suggestion is to consume a meal, either whole-food or in a liquid form, within an hour after your workout and be sure it contains both fast digesting carbs and protein. 

May Your Next Workout Be Your Best!

Thomas W.

Why You Should Exercise Regularly

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Many us need to follow an exercise program, in order to remain healthy. Below, you’ll find several good reasons why you should start exercising now.

1. Fat loss

It is well proven from scientific research all over the world that physical exercise contributes to weight loss. If you burn more calories than you
consume through nutrition, you’ll lose weight. When you exercise, you burn more calories than when you don’t. It’s really simple – the more you exercise,
the more weight or fat you’ll lose.

2. Prevent Disease

The chances of developing several various diseases has been proven to decrease when exercising. These diseases include heart disease, cancer, diabetes,
and stroke. (Exercise has also been proven to help recover from these diseases.)

Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise. We all know that diabetes
increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working
in conjunction to damage your health. To prevent this from happening, start exercising.

3. Improving Disease

Many severe and minor diseases can be improved or even healed through regular exercise. These even include the diseases listed above. By following
a regular plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.

Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more. All of
this is scientifically proven, which is why you should start exercising today.

4. Think Better and Sleep Better

Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body. These chemicals
will fight depression and make you feel happy. The body releases these endorphins only 12 minutes into the workout.

There is another chemical known as serotonin that is increased during and after a workout. The increased levels of serotonin in the central nervous
system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night.

5. Enhance Your Wellness

When you are in great shape and well fit, you’ll have more energy and you’ll notice that your overall mood is improved. You will have experienced that
you can stretch beyond your own limits and you know that you can do more than you thought possible.

6. Persistence

Exercising regularly will give you more energy,  which can help you be more productive at home and at work. Exercising can help give your new goals
a sense of purpose and give you something to focus on and aim for. This can help you increase your persistence and prevent you from going off track
while you aim for your goal.

7. Social Capabilities

After a workout on a regular basis you can boost your self esteem. This can help you look better and you’ll be more comfortable as well. Exercise
will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported. Exercise will also
increase your interests in sex, and can help you to improve your marriage or your partner relationship.

After knowing all of these tips and reasons to exercise, you shouldn’t hesitate to get out there and exercise. You can exercise at home or go out
there and join a gym. There are several different ways that you can exercise, all you have to do is select a few that you like. Take a little bit of time out of your day and start exercising  you’ll feel better than ever before and your body will thank you.

Sincerely

Thomas W.

Lifetime Fitness: On Your Way to a Healthier You

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Lifetime Fitness: On Your Way to a Healthier You

Many people end up abandoning perfectly good fitness programs and weight-loss regimens before they even lace up their sneakers.

Why? Because in a world filled with fast food, instant messaging, and a five- down man jogging down a roadsecond disease-tracking device, anything without a quick payoff goes against the grain of the typical American instant gratification ethic. While it would be nice to actually drop inches in just a few days like what most miracle ads proclaim, managing weight and losing weight through physical fitness is a slow and steady process that takes time and commitment.

Setting weight management goals for yourself can be a good motivator. Gradual weight loss, for those people who wish to shed off some extra pounds, is usually the safest.

The Idea of Lifetime Fitness

That is why health and fitness experts had come up with the idea of lifetime man an woman working out in a gmfitness in order to teach people set realistic goals. These lifetime fitness programs generates dietary regimens that cut your normal calorie consumption for your weight by 500 to 1,000 per day, so will burning the same amount with exercise. In turn, this will definitely encourage healthier weight loss.

Lifetime fitness teaches you how to maintain a physically fit body at the same time enjoy and live a happy, contented life. It gives you the chance to strike a balance between the two (exercise and diet), and make exercise, be it team sports, cycling, or walking, something you will truly enjoy.

The Need for Long-Term Lifestyle Changes

That is why lifetime fitness embodies the concept that making a long-term healthy lifestyle change is essential to keeping the pounds off once they are gone.

To know more of the advantages and benefits that lifetime fitness can bring, here are some facts that you need to know:

1. Lifetime fitness programs offers you the most comprehensive and wide-ranging fitness and health encounter with quality services, in which the customers will feel gratified.

These fitness programs provide you the right method in maintaining health, build up and encourage your competence, and take care of your family’s physical fitness as well.

2. Because the goal of lifetime fitness is to provide you with long-term achievements as far as physical fitness is concerned, these programs utilizes numerous fitness equipment that will tone and manage your health and the different parts of your body.

There is fitness equipment that will give your cardiovascular system a lift. You can also opt for some sports facilities that will provide you with an alternative way of being physically fit.

3. Lifetime fitness programs and centers also provides nutritional products such as food supplements that will aid in the formation of good blood cells and tissues thereby making your body at its pink of health.

Fitness Centers have Many Ways to Motivate You

Lifetime fitness centers and programs also provide you with up-to-date fitness

people doing push ups

magazines that do not only give substantial information about fitness and health but inspirational stories as well. These articles will give you an insight on how to make you life balance and how to live a life that is healthy and fit.

Indeed, staying fit and healthy can be a long and winding road and there are instances wherein you may find your enthusiasm fading occasionally. Nevertheless, with the comprehensive programs provided by lifetime fitness plans, you can start heading back to the right track of a healthier you.

Have A Great Day!

Thomas Wallace