CyFitness CyFitness Magazine July - September 2014 | Page 8

5 reasons you can’t see your six pack βυ

Y

ou finish your training session and you go
home, you take the shirt off, and you don’t
see any results. It’s true that squats, deadlifts and other compound movements do train
your abs but you need to train seperately as well.
It is not quick and it is definately not easy. Jung
food need to be dramatically cut and you may develop something akin to an obsessive disorder
about caloric balance. Below are a couple of reasons I found out why you are abs are not there.

1

you don’t take enough protein

Don’t avoid your protein intake. There
are studies shown that high protein diet with
combination of BCAA’s helps lose fat. Consuming more protein helps you feel fuller as well and in the meantime you lose fat.

2

You aren’t training heavy enough

There is a ridiculous hype that your abs
need to be trained with a high amount of reps. To
get your abs grow you need to stimulate them just
like any other body part in your body. I don’t believe
you are going to perform 500reps in bicep curls.
So, start training your abs and change every time
your rep range, heavy 7-9reps or even light reps like
50. Increase the difficulty every time you train them.

3

you mismanage your stress

Having self control and inner piece, your
mind, body and spirit stays relax at all times.
By doing the opposite, being stressful you raise
your bad cholesterol and you don’t lose any fat.
When bad cholesterol raises, testosterone goes
low which prevents muscle growth and fat percentage in your body raises. To relax, do medication like yoga, and breathing exercises. Also, from
personal experience plan to have some relaxation
exercises to help calm your body and your mind.

7 | CyFitness | Issue 1

pro advice

4

your are doing too much cardio

Cardio isn’t necessary for weight loss. To
lose weight you simply have to burn more calories than you consume. So if you’ve tightened
the screws on your diet and you’re still killing
it on the treadmill you could be burning muscle instead of fat. This is when keeping a food
and training log can be a crucial component
that removes guesswork about what’s working, what’s not, and what needs to be tweaked.

5

hidden sugars

Sugar should make up five percent of a
person’s daily calorie consumption, according
to the World Health Organization. Currently
the national average is about 18 percent. You’re
probably stricter with your sugar intake than the
masses — go ahead and pat yourself on the back
— but your gains (or losses) can still be hindered
by eating too much foods with hidden sugar.
For example, salad and chicken are great food
choices, until you throw in high-calorie salad
dressing . Those hidden sources of sugar add up
quickly. Even if they don’t taste sweet, the food
still might contain fructose and other sugars.
Try dipping the tines of your fork into the dressing instead of dumping it onto your salad. With
chicken, replace molasses or sugar-laden sauces
(like BBQ sauce) with vinegar-based hot sauce.
bottom line

So what you can do about the excess
body fat? The starting point is considering
the above reasons discussed. Strength training may also help lose fat. Switch your cardio
from LISS to HIIT to give your body a reasson to change. To the new readers nothing
can replace hard work, stay laser focus and
when you feel stressful plan medication which
will help you relax the body and the mind.

Nikki kattou
the hot cypriot IFFB Pro gives three advices for bikini body

Age: 22
Weight on-season: 37kg
Height: 1.56m

The white bread, pasta and rice have the
tendency to congregate around the belly.
This prevent you from having a hot body for
the beach. Instead of bread which contains
wheat, have whole meal pasta and black
rice. You can also eat meat sometimes but
not very often. To avoid gaining some extra
kg with meat, you can eat turkey, chicken
and fish. Also salt makes an inflati