Sole distributor for BH Fitness commercial equipment in Ghana.
Tone your upper arms

Congratulations, you’ve won the six pack lottery

To claim your prize, follow these 6 simple steps to rapid results:

Exercise tips
Eat less more often
Decrease calories, increase exercise
Burn calories
Eat well

1. Eat 5 or 6 small meals or snacks a day

This will increase your metabolism and burn more fat.

2. Burn more calories than you consume

Either decrease your total calorie intake or increase the amount of calories you burn. For best results, combine the two aiming for approximately 500 calories difference. This will lead to a steady, weekly fat loss of 1lb. This might not sound like a lot but over 12 weeks you’ll notice the change. Having a calorie deficit ensures the weight you lose is fat rather than muscle or water.

3. Burn calories

Resistance or weight training 2 to 3 times a week will burn calories and increase your metabolism. If you stop training you can say goodbye to a fast metabolism, which means you’ll have to eat less in order to lose weight…which isn’t a good idea.

Interval train 2 to 3 times a week. This can be on the same day as resistance training but for better results have shorter, more regular workouts.

4. Eat a fresh and varied diet

Stay away from processed food. If it wasn’t around 100 years ago, don’t eat it. Try to eat fresh whole foods full of nutrients and fibre.

5. Build your meals around protein

Every meal should contain protein, quality carbohydrates and fats. Your protein source should be about the size of a deck of cards and your vegetables should be a variety of different colours.

6. Exercise tips

Once you’ve done all of the above and have started to trim down, the following exercises will give you a strong stable core. In other words, a six pack.

• Swiss Ball Crunch
• Reverse Crunch
• Plank – front
• Plank – side
• Hip Bridge
• Swiss Ball Back Raise

Our Services
Fitness Advice
Locate Us
Agapet Filling Station
120B Spintex Road
Accra - Ghana
Office - +233 (0) 30 393 5191
Mobile- +233 (0) 546 333 661
UK - +44(0) 793 059 0050
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