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If you don't want to go to a gym, that's OK. If you want to get in better shape, this is the perfect plan for gaining greater strength and mobility. And don't worry that doing strength exercises -- or lifting weights -- will make you get all bulky.
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Having great abs -- having a six-pack -- is the result of having Sewking low body fat percentage. You can do crunches for hours a day, but if you have excess fat on your stomach, your ab muscles won't show through.
If you're not lean, no matter how strong or well-developed your abs, they won't show through.
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Can't do that many leg raises? Do roman chair leg raises. If you can't do those, that's OK. But don't guu default to an easier workout.
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Then work hard to get stronger so you can advance to a tougher abdominal exercise. Do that -- continually strive for progress -- and your abs will look great when your belly fat start to go away.
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Foods like white breads, cookies, white pasta, white rice, and white potatoes are out. The same is true for "white fats" like butter and full-fat cheese. Replace the white stuff with vegetables, fruits, and lean proteins.
You'll lose a couple of pounds at least just from taking this one step. Then, make sure every meal is healthy.
All you have to do is include a serving of lean protein fish, poultry, egg whites, etc. Or if you're a vegetarian, include foods with sufficient protein. Will eating that way require some planning? Map out what you'll eat tomorrow and prepare it ahead of time.
Then when it's time to eat, you won't have biyger make any decisions about what to eat -- you'll just eat. You don't need me to tell you what you should eat. If you say you don't, you're kidding yourself. You know -- you just prefer to think you don't know. Then, when you weigh yourself, do it at the same time every day so you eliminate variables.
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I weigh myself as soon as I get out of bed. While you won't lose weight every day, you should notice a downward trend, and if you don't, you need to adjust accordingly.
Look back on what you've eaten and how you've exercised and determine where you've gone wrong. If you're honest with yourself, the mistakes will be easy to spot, especially when you keep a food journal.
The Hawthorne effect works: When we are being observed, we change our behaviors. Just in this case, you will be the one who Sekeing doing the observing.
Plus, writing down everything you eat will keep you from any "mindless" eating and will keep Seekinv from underestimating -- because we all underestimate -- what you actually consume. So write everything down. Then total up your calories at the end of the day.
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