How to get your ABs back | You CAN do it!
PHOTO DETAILS: DAY 2 OF 21DAY FIX
First, the bad news: No matter how much physical effort you put into sculpting a smokin’ six-pack — crunches, planks, squats, cardio, HIIT — no one’s going to see them if they’re covered by a layer of flab.
Now, the good news: You can actually eat your way to great abs
You've probably heard that ABS are made in the kitchen. Well, that is 50% true because DIET & EXCERCISE are both equally important here.
Start with YOUR CORE - strong core - produces strong ABS
Belly Fat has 2 DIFFERENT TYPES so you need to know what you are dealing with first.
If we’re talking spare tires, muffin tops, or that last bit of pooch covering your six-pack, then you’re S.O.L. That sort of stomach fat (i.e., the kind you can see and pinch) is called “subcutaneous” fat, and you can’t “spot-reduce” problem areas. Instead, you need keep exercising hard and eating right to reduce overall body fat. Your genetics will determine how and at what speed the weight comes off, but rest assured that your belly will eventually shrink to more shapely (and firmer) dimensions
(usually US WOMEN in my findings)
However, if you’re “apple shaped” or if you’re sporting a big ol’ beer belly, that’s likely a different kind of flab called “visceral” fat. Research shows that it is, in fact, targetable, which is fortunate since it’s much more insidious than the subcutaneous variety. Residing deep within your torso, visceral fat wraps itself around your heart, liver, and other major organs, and secretes chemicals that fuel inflammation. Your best strategy for reducing it is to work out hard, stress less, sleep more, and make cleaner food choices
(usually MEN in my findings)
I'm going to list 7 things you can do starting TODAY! Along side of these things you might find that you don't have the power to do this alone so that's why I'm going to link you to the items that are keeping me on track with my progress.
*I started with the 3-Day cleanse -
you can read more about it on the blog post HERE
*then, I continued my clean(er) eating habits after the cleanse ended
I drink a shake that is full of vitamins and nutrients that completely curbs my SWEET TOOTH CRAVINGS click HERE
*I workout 3-5 days per week for 30 mintues to one hour
I'd advise starting with the 21Day Fix HERE
Feel free to contact me - I am here to help you and support you on your journey!
NO SECRETS, just plain hard work
IF IT WERE EASY - EVERYONE WOULD BE DOING IT
YOU CAN DO THIS!
YOU'VE GOT TO WANT THE BODY MORE THAN THE CRAP YOUR ARE EATING! PERIOD!
1. Eat Plenty of Protein
Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs.
Protein is a great way to start your day: A protein-rich breakfast can help keep your blood sugar steady, preventing those dips that can lead to snack binges later in the day.
2. Less Carbs, More Fat
Believe it or not, the worst offender when it comes to belly fat isn’t actually fat — it’s refined and processed carbs. So say sayonara to soda, ditch the junk food, and save the cake for your birthday.
The carbs in these belly busters are quickly broken down into tiny sugar molecules that trigger your pancreas to get in on the action. The pancreas releases insulin to escort these blood sugars to your liver and muscles for fuel. But if there’s too much blood sugar (we’re looking at you, birthday cake and soda), then insulin converts the excess to body fat.
To keep your blood sugar levels at steady, healthy levels, stick with carbs that also contain fiber, like fruits, vegetables, grains, nuts, and other foods that are broken down more slowly.
3. Get Your Fiber
4. Eat More Yogurt
Research shows there’s an “inextricable link” between the bacteria milling around in your gut and your metabolism and digestion. For example, a study on identical twins — one overweight and one thin — showed that they had entirely different gut microbiota,
suggesting certain bacteria may promote weight gain.
PHOTO DETAILS: DAY 3 OF 21DAY FIX
5. Don’t Forget to Eat
Tempted to lower your daily calorie count by skipping meals? Don’t. Going hungry can raise your levels of the stress-related hormone cortisol, which can contribute to weight gain.
Eating too little can also slow your metabolism and dampen your energy levels, while increasing the chance that you’ll get too hungry and chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core.
To make sure you’re eating enough to meet your weight-loss goals, figure out how many calories you need to consume to maintain your current weight, then subtract 500 calories:
• Sedentary: Multiply weight in pounds x 12, then – 500
• Moderately active: Multiply weight in pounds x 13, then – 500
• Highly active: Multiply weight in pounds x 14, then – 500
Note: The final calorie total should be above 1,200 — anything lower can be dangerous in the long term.
6. Drink More Water
Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full and it helps flush out excess sodium to prevent
How much water do you need to drink? Beachbody recommends using your body weight as a general guide to get started: Drink your body weight, divided by two, in ounces. So if you weigh 150 pounds, that would be 150 divided by 2, which equals 75. That’s 75 ounces of water you should be drinking every day.
7. Cut Down on Liquor
Sorry folks, but this is one of those times when you’ve got to cut down on the hooch. The proverbial beer belly isn’t just the result of extra (and empty) calories — alcohol can impair your body’s ability to digest, absorb, and store the valuable nutrients from the food you’re eating. Booze also stimulates your appetite and lowers your inhibitions, which can lead to overeating.
The best road to a flat belly is no alcohol at all, but you can still enjoy the a drink or two while you’re on a program. Just be aware of what the dos and don’ts are, like skipping the sugary mixed drinks and drinking plenty of water while you’re tippling.
If you add these tips to your program, you’re sure to see noticeable improvements in your midsection. Of course, there’s an added bonus to eating this way: It’ll keep you healthier in the long run, too.