Alcohol is, in most cases, nothing but sugar and empty calories … so are most desserts and sweets. If that doesn’t hit home for you, how about this: Research has shown that a heavy night of drinking on Friday night will suppress testosterone levels until the following Wednesday. Yikes!
Yes, I encourage treat days, but not necessarily filled to the brim with sweets and tequila.
Limit alcohol and sweets to special occasions like holidays, anniversaries, birthdays, or a romantic date. Look at it this way: which will make you happier, six pack abs or a six pack of beer?
This change will be harder for some of you than others. But you’ll find that after a few weeks of going without so much sugar and alcohol, your body will crave it less and less.
Not only that, but when you do have it as a treat, you’ll want less of it.
You will find thousands of fat loss tips, but this one is one of the most important.
Try Cyclical Bulking
“Bulking” and “six pack” abs in the same article? Sure, as long as you do it right. Cyclical bulking, or shorter periods of both bulking and cutting, maximizes the advantages of both cycles and minimizes the hormonal downsides.
Forget the sloppy months-long bulks of the past. When you transition from a short cutting cycle to a bulking phase, it boosts your metabolism and anabolic hormone levels. Then you switch back to cutting before those hormone levels have completely adapted to the increased caloric intake of your bulking cycle.
On your next cutting phase, you’ll be able to take advantage of increased insulin sensitivity and optimized hunger and fat loss hormones such as leptin and ghrelin. Once again, you switch back to bulking before these hormone levels adjust.
I’ve gotten incredible results from doing between 2 and 12 weeks of bulking followed by 1-4 weeks of cutting.
Take the Right Supplements to Promote Fat Loss
Most of your nutrients should come from whole foods. However, some recent research concluded that we only receive approximately 40 percent of the nutrients we should be getting from our foods, due to the degradation of our soils.
That’s scary, but it’s also a good argument for the judicious use of supplements.
Probiotics are great to keep your digestive system running properly, and magnesium, Vitamin D, Vitamin C, and fish oil all support overall health as well as fat anabolism.
Set a Deadline
Break your main goal—which is flat, cut abs, in case you’ve forgotten—into smaller goals, such as losing one percent body fat, or increasing the intensity and volume of your ab moves.
Then set a deadline for each one. We’re far more likely to accomplish something if we set up some kind of accountability.
This is where a training log comes in—I strongly advocate using one! You must have a definite plan, accountability, and a way to track your progress and make your next plan.
Otherwise, you just fly blind. You might make some accidental progress, but you won’t be able to get anywhere near maximum results.
Get Help From a Pro
If you’re serious about getting a flat, defined stomach, and you’re not getting the results you want fast enough, stop writing your own programs.
Get a trained professional to design a program with periods of time for you, with the right continuity and progression from one phase of training to the next.
The wrong coach can lead you down a disastrous path of pain, loss, and illness. The right coach will lead you to your best physique. So, choose wisely.
How To Find The Right Couch
If you want to become a bodybuilder and gaining muscle or just dreaming about 6 pack abs, then you have to choose the best bodybuilding workout trainer ever.
It’s more important than you can imagine.
Once I started searching for the right couch, I faced many problems and did many mistakes till I found the right one for me.
Remember the good couch for someone still doesn’t mean the perfect for you!
Get referrals from people you trust in the industry.
I go to friends in the industry who have a great physique and may be able to point me in the right direction.
If you’re fairly new to the sport and need someone local, check with your gym for pointers.
Decide On Location
Decide if you need in-person consultations or if you can follow someone remotely. I know I need a program I can follow on my own—something I can do on the road and that easily translates from one gym to the next.
Before choosing a coach, I ask questions about proper technique and food substitutions, a common issue for a fitness fanatic on the go. To keep accountability and stay on task, I check in at least once each week and send progress pictures every Saturday.
Are you more inclined to stay on track with constant coaching? While you won’t rely as heavily on progress photos to track your gains, I suggest a bi-monthly body fat test.
Still unsure what method to sign off on? Consider cost. While prices can vary, in-person coaching is almost always the pricier option.
Consult With Former Clients
Don’t go with just any coach. Do your research. Look them up online—Facebook or a personal website can be a great start.
View photos of current and past clients and find out what success they have had on the local and national circuits. Look at their before and after pictures to see how long it took them to achieve the desired look.
While this isn’t an end-all deciding factor, it can set a good benchmark to see how a coach can manipulate a body. Look at how long it took them. Most prep programs take 12-16 weeks, but they can be longer or shorter depending on a client’s condition.
If you see a client drop 15-20 pounds in eight weeks, their plan probably wasn’t healthy and definitely wasn’t one you’ll be able to maintain.
Remember to look beyond the big-name coaches. Just because they may not be one of the most renowned coaches in the world of bodybuilding doesn’t mean they’re not as knowledgeable as some of the bigger ones.
I prefer coaches with a smaller roster because I feel like more than just a number.