I am trying to finish my six pack i can see the last two abs but under is a very small amount of fat. I just wanted to know good health foods and and exercise program. Many thanks in advance.
Diet & Fitness - 3 Answers
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1 :
here is the list of foods, separated into 3 categories: - good sources of protein - good sources of carbs - good sources of fat Good Sources Of Protein Chicken (without skin) Turkey (without skin) Lean cuts of beef Lean cuts of pork Lean cuts of lamb Lean cuts of veal Eggs Egg whites Tuna fish Salmon Shrimp Lobster Flounder Sardines Snapper Swordfish Trout Crab Clams Scallops Milk (2% or skim) Cottage cheese (low fat/non fat) Yogurt (low fat/non fat) Tofu Black beans Garbanzo beans (aka chick peas) Kidney beans Lentils Lima beans Navy beans Pinto beans Miso Soybeans Peanuts Almonds Cashews Hazelnuts Pecans Pistachio nuts Natural peanut butter Pumpkin seeds Sunflower seeds Protein powder, protein shakes and protein bars Good Sources Of Carbs Brown Rice 100% whole wheat bread 100% whole wheat bagels 100% whole wheat pita bread Whole wheat/whole grain pasta Sweet potatoes Yams Oatmeal Buckwheat Bulgur Bran cereals Garbanzo beans (aka chick peas) Kidney beans Black beans Lentils Navy beans Pinto beans Lima Beans (Fruits And Vegetables) Apple Orange Plum Banana Grapes Strawberries Peaches Pears Cantaloupe Pineapple Broccoli Brussels sprouts Cabbage Asparagus Spinach Lettuce Romaine lettuce Avocado Cucumber Eggplant Tomato Cauliflower Celery Turnip Bok choy Mushrooms Peppers Green peas Good Sources Of Fat Salmon Mackerel Herring Anchovies Sardines Scallops Halibut Fish oil supplements (I use this brand) Peanuts Almonds Walnuts Cashews Natural peanut butter Olive oil (extra-virgin) Flax seeds Flax seed oil Pumpkin seeds Sunflower seeds Jog to reduce your body fat and do abs exercises
2 :
All you need are the foods below. Complex Carbohydrates: (Fibrous) Asparagus Broccoli Okra Cauliflower Green Beans Brussels Sprouts Peas Cucumber Squash Collard greens Mushrooms Zucchini Lettuce Salads Pepper, green or red Tomatoes, pasta sauce, salsa Spinach Kale Natural Simple Carbohydrates (Fruit) Apples Blueberries Bananas Oranges Raspberries Berries Nectarines Plums Grapes Peaches Cantaloupe Grapefruit Pears Complex Carbohydrates (Starchy) Oatmeal, Cream of Rice, Cream of Wheat, Cream of Rye, oat bran, barley, multi-grain Potatoes (white, red) Yams, sweet potatoes, carrots Beans, lentils, legumes Brown Rice 100% whole grain dry cereals 100% whole wheat or whole grain pasta 100% whole wheat bread & whole grain products Lean Proteins: Chicken breast, Turkey breast Fish (Flounder, Haddock, Salmon, Cod, Tuna.) Shellfish (Lobster, shrimp, Clams, etc.) Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin) Eggs/Egg whites (One yolk for every six whites) Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.) Dairy Products (1% low fat, skim, or non fat) Milk Cheese Yogurt Cottage cheese ULTIMATELY... you must know your lean body mass percentage, without it you cannot know for sure how well you are doing! Always eat carbohydrate AND lean protein to boost the thermic effect of the food you eat. This keeps you burning calories longer and faster. Meal timing is important. Ensure to eat every 2 1/2 - 4 hours, thee hours is best if eating 6 times per day. When trying to lose the last bit of fat DO NOT EVER reduce your calories! Simply do longer cardio sessions (or HIIT) to keep your metabolism revved up and burning calories, and keep lifting weights. It's better to work the fat off rather than trying to lose if by not eating (which only works to a degree, at which point your body will start to store fat again). You can also cycle your carbs. Only eat the starchy ones in the morning and keep the fibrous veg for afternoon meals. If you must eat fruit do it early in the day and avoid all fruit in the afternoon. (these tips are not meant to be used a permanent diet! only for the last amount of weeks when aiming for a goal date) As soon as you reach your goal, switch over to a maintenance plan or you will plateau.
3 :
Eating healthy is about avoiding the unhealthy food as much as possible. Once you stay away from fast food (any restaurant food, really), packaged and boxed food, except for bread, pasta (if you’re too lazy to make your own bread and pasta, using bread flour and pasta flour), and except for rice and things like lentils and beans…. If you stay away from canned food, prepared food, processed food, then you’re left with the fruits/veggies, whole wheat food (the brown kind of bread, pasta), brown rice, lean meat and the good kind of oil (olive, avocado, nuts, fish). Also the cooking method can double the calorie content of a meal and make anything unhealthy, so learn about healthy cooking without having to add extra fats, like using a steamer (using water), a rotisserie (using heat and herbs), a slow cooker (using homemade broth and herbs), a pressure cooker, a grill… A healthy (an delicious) free range skinless chicken leg cooked in a rotisserie with herbs could have been an unhealthy chicken leg, fried with the skin even if it did not come from some battery cage. Even focusing on the produce section could be unhealthy if you’re sensitive to fertilizers and fungicides used for mass production. So you need to buy organic food or grow your own. Beware that six-packs are not a natural phenomenon. You have to do hundreds of repetitive exercises to continually damage the muscle fiber so you can repair stronger and get bigger muscles while eating insane amounts of carbs and proteins. You can go too far, since it’s more about look than about strength. Your body, somewhere, somehow, is wondering what is wrong with you that you have to move like that endlessly and that his repairing is never good enough. Then you can never really look like an actor or an underwear model, 24/7, because they prepare for photo shoots (movie scenes, commercials..) for several days by temporarily dehydrating to limit bloating due to water retention and they also get help from some added photo shopped shadows here and there. Some actors train intensely for 6 months just for a movie role. Then when the movie opens, a year later, they’re caught in their swimsuit, on the beach, NOT having such a ripped body…it’s embarrassing. Your “small amount of fat†is mostly there to insulate your body (warm/cold external temperatures), to protect your internal organs against injury (cushioning) and to provide an alternate source of energy when needed. It’s like you want to live in a house with no roof, no walls and no food. Fat reserves provides other countless benefits like if your immune system cannot handle some disease because they’re too much of it in your blood stream, it will store some in your fat reserves, so it can deal with the rest of it, before tackling those. Skinny people very often complain about being too cold or being too hot, or hungry or just sick. Even women have problems with “those pesky last five pounds†because the body does not want you to get rid of it. It’s looking out for you
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