igs-00054456-001If you can’t seem to get a defined six-pack, blame your mind. A sculpted abdominal section requires hard work, time and dedication, crucial factors that men frequently stray from after a while. To keep your mind at it, we recommend six simple habits…

1. WAKE UP TO WATER
Each morning when you wake up, you would’ve gone eight hours without water. You’re parched, even if you don’t feel like it. Drink at least 450ml of chilled water as soon as you rise in the morning. German scientists recently found that doing this boosts your metabolism by 24 per cent for 90 minutes afterwards. (A smaller amount of water had no effect.)

What’s more, a previous study determined that muscle cells grow faster when they’re well hydrated. A general rule of thumb: Guzzle at least 3.8 litres of water over the course of a day.

2. EAT BREAKFAST EVERY DAY
A University of Massachusetts study showed that men who skip their morning meals are four-and-a-half times more likely to have bulging bellies than those who don’t. So within an hour of waking, have a meal or protein shake with at least 250 calories. British researchers also found that breakfast size was inversely related to waistline size. That is, the larger the morning meal, the leaner the midsection. But keep the meal’s size within reason: A 1,500-calorie plate of fried noodles is really two breakfasts, so cap your intake at 500 calories.

3. AS YOU EAT, REVIEW YOUR GOALS It’s important to stay aware of your mission. University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than goal setters who rarely reviewed their objectives.


4. AND THEN PACK YOUR LUNCH

This habit should be as much a part of your morning ritual as showering. Here’s what you can pack into your cooler: