New Abs Diet - Revision history

Scott: /* Science */

2011-10-26T20:03:00Z

Science

← Older revision		Revision as of 20:03, 26 October 2011
Line 4:		Line 4:
	* Eating just one or two large meals in the day tells your body to store fat. Eating lots of small meals throughout the day tells your body that calories are plentiful and that it can afford to let go of fat.		* Eating just one or two large meals in the day tells your body to store fat. Eating lots of small meals throughout the day tells your body that calories are plentiful and that it can afford to let go of fat.
	* Thick smoothies make you feel fuller, so you end up eating fewer calories.		* Thick smoothies make you feel fuller, so you end up eating fewer calories.
	* A ~~University of Texas~~ study found that men who added three servings of yogurt a day to their diets lost 61 percent more body fat and 81 percent more stomach fat over 12 weeks than men who didn't eat yogurt.		* A study found that men who added three servings of nonfat yogurt a day to their diets lost 61 percent more body fat and 81 percent more stomach fat over 12 weeks than men who didn't eat yogurt.
	* A University of Massachusetts study correlating eating habits with risk of obesity. Eating breakfast and snacks reduced the risk. Eating in restaurants, going for long periods of time without food, and going to bed hungry increased risk.		* A University of Massachusetts study correlating eating habits with risk of obesity. Eating breakfast and snacks reduced the risk. Eating in restaurants, going for long periods of time without food, and going to bed hungry increased risk.
	* Drinking alcohol doesn't fill you up and tends to make you eat more.		* Drinking alcohol doesn't fill you up and tends to make you eat more.

Scott: /* Guidelines */

2011-10-26T19:51:15Z

Guidelines

← Older revision		Revision as of 19:51, 26 October 2011
Line 1:		Line 1:
			== Science ==
			* Muscle tissue burns calories much faster than fat tissue. Build up your large muscle groups to burn many more calories throughout the day.
			* Brief bouts of intense exercise tend to cause greater fat loss that slow, steady exercise.
			* Eating just one or two large meals in the day tells your body to store fat. Eating lots of small meals throughout the day tells your body that calories are plentiful and that it can afford to let go of fat.
			* Thick smoothies make you feel fuller, so you end up eating fewer calories.
			* A University of Texas study found that men who added three servings of yogurt a day to their diets lost 61 percent more body fat and 81 percent more stomach fat over 12 weeks than men who didn't eat yogurt.
			* A University of Massachusetts study correlating eating habits with risk of obesity. Eating breakfast and snacks reduced the risk. Eating in restaurants, going for long periods of time without food, and going to bed hungry increased risk.
			* Drinking alcohol doesn't fill you up and tends to make you eat more.

	== Guidelines ==		== Guidelines ==
	* Eat six meals a day - avoid getting really hungry or really full so your body doesn't feel a need to store fat		* Eat six meals a day - avoid getting really hungry or really full so your body doesn't feel a need to store fat

Scott: /* Guidelines */

2011-10-24T19:52:56Z

Guidelines

← Older revision		Revision as of 19:52, 24 October 2011
Line 5:		Line 5:
	** Beans, peas, hummus, edamame		** Beans, peas, hummus, edamame
	** Spinach and other green vegetables		** Spinach and other green vegetables
	** Dairy (fat free or low fat milk, yogurt, cheese, cottage cheese)		** Dairy (fat free or low fat milk, yogurt, cheese, cottage cheese, ricotta)
	** Instant oatmeal and other high-fiber cereals		** Instant oatmeal and other high-fiber cereals
	** Eggs		** Eggs
	** Turkey and other lean meats		** Turkey and other lean meats
	** Peanut butter with no additives		** Peanut butter with no additives, almond butter, cashew butter
	** Olive oil		** Olive oil, canola oil, peanut oil, sesame oil
	** Whole-grain breads and cereals		** Whole-grain breads and cereals, brown rice, whole-wheat pasta
	** Extra-protein in the form of whey		** Extra-protein in the form of whey
	** Raspberries		** Raspberries, apples, grapefruit, any fruit
	* Drink smoothies regularly		* Drink smoothies regularly
	* Stop counting calories		* Stop counting calories

Scott: /* Guidelines */

2011-10-24T19:47:37Z

Guidelines

← Older revision		Revision as of 19:47, 24 October 2011
Line 2:		Line 2:
	* Eat six meals a day - avoid getting really hungry or really full so your body doesn't feel a need to store fat		* Eat six meals a day - avoid getting really hungry or really full so your body doesn't feel a need to store fat
	* Make the 12 "powerfoods" the staples of your diet (mnemonic: "ABS DIET POWER")		* Make the 12 "powerfoods" the staples of your diet (mnemonic: "ABS DIET POWER")
	** Almonds		** Almonds, nuts, seeds, avocados
	** Beans		** Beans, peas, hummus, edamame
	** Spinach		** Spinach and other green vegetables
	** Dairy		** Dairy (fat free or low fat milk, yogurt, cheese, cottage cheese)
	** Instant oatmeal		** Instant oatmeal and other high-fiber cereals
	** Eggs		** Eggs
	** Turkey		** Turkey and other lean meats
	** Peanut butter		** Peanut butter with no additives
	** Olive oil		** Olive oil
	** Whole-grain breads and cereals		** Whole-grain breads and cereals
Line 18:		Line 18:
	* Avoid alcohol		* Avoid alcohol
	* For one meal a week, forget the first five guidelines		* For one meal a week, forget the first five guidelines


	== Abs Diet At-home Workouts ==		== Abs Diet At-home Workouts ==

Scott at 19:43, 24 October 2011

2011-10-24T19:43:43Z

← Older revision		Revision as of 19:43, 24 October 2011
Line 1:		Line 1:
			== Guidelines ==
			* Eat six meals a day - avoid getting really hungry or really full so your body doesn't feel a need to store fat
			* Make the 12 "powerfoods" the staples of your diet (mnemonic: "ABS DIET POWER")
			** Almonds
			** Beans
			** Spinach
			** Dairy
			** Instant oatmeal
			** Eggs
			** Turkey
			** Peanut butter
			** Olive oil
			** Whole-grain breads and cereals
			** Extra-protein in the form of whey
			** Raspberries
			* Drink smoothies regularly
			* Stop counting calories
			* Avoid alcohol
			* For one meal a week, forget the first five guidelines


	== Abs Diet At-home Workouts ==		== Abs Diet At-home Workouts ==

Scott: /* strength workout (do 2 or 3 circuits) */

2011-10-19T19:58:10Z

strength workout (do 2 or 3 circuits)

← Older revision		Revision as of 19:58, 19 October 2011
Line 12:		Line 12:
	* squat		* squat
	* push ups		* push ups
	* bent-over row (don't round your back)		* bent-over row (bend your knees a little, don't round your back)
	* military press (sit on edge of chair, lift weights over head)		* military press (sit on edge of chair, lift weights over head)
	* upright row		* upright row

Scott: /* strength workout (do 2 or 3 circuits) */

2011-10-19T19:57:51Z

strength workout (do 2 or 3 circuits)

← Older revision		Revision as of 19:57, 19 October 2011
Line 12:		Line 12:
	* squat		* squat
	* push ups		* push ups
	* bent-over row		* bent-over row (don't round your back)
	* military press		* military press (sit on edge of chair, lift weights over head)
	* upright row		* upright row
	* triceps kickback		* triceps kickback (like bent-over row, but lift weights back toward your waist)
	* leg extension (squat with back against wall)		* leg extension (squat with back against wall)
	* biceps curl		* biceps curl
	* leg curl		* leg curl (lay on stomach with dumbell between your feet)

	=== Wednesday ===		=== Wednesday ===

Scott: /* Abs Diet At-home Workouts */

2011-10-19T19:53:52Z

Abs Diet At-home Workouts

← Older revision		Revision as of 19:53, 19 October 2011
Line 4:		Line 4:
	==== abs workout first ====		==== abs workout first ====
	* traditional crunch (get shoulder blades off floor)		* traditional crunch (get shoulder blades off floor)
	* bent-leg knee raise		* bent-leg knee raise (slowly raise legs up and down with knees bent)
	* oblique v-up (lie on side with arms crossed over chest, lift legs off floor)		* oblique v-up (lie on side with arms crossed over chest, lift legs off floor)
	* bridge		* bridge (plank where you lay on your forearms)
	* superman		* superman (lay on stomach, lift arms and legs off the ground like you're flying)

	==== strength workout (do 2 or 3 circuits) ====		==== strength workout (do 2 or 3 circuits) ====
Line 22:		Line 22:
	=== Wednesday ===		=== Wednesday ===
	==== abs workout first ====		==== abs workout first ====
	* feet-raised crunch		* feet-raised crunch (traditional crunch with feet slightly off the floor)
	* pulse-up		* pulse-up (lay on back with legs straight up, left hips a few inches straight up off the floor)
	* saxon side bend		* saxon side bend (stand with barbells overhead, arms bent, bend toward left and right)
	* side bridge		* side bridge (like plank but facing to side, laying on one forearm)
	* superman		* superman

Scott: /* abs workout first */

2011-10-19T19:48:17Z

abs workout first

← Older revision		Revision as of 19:48, 19 October 2011
Line 3:		Line 3:
	=== Monday ===		=== Monday ===
	==== abs workout first ====		==== abs workout first ====
	* traditional crunch		* traditional crunch (get shoulder blades off floor)
	* bent-leg knee raise		* bent-leg knee raise
	* oblique v-up		* oblique v-up (lie on side with arms crossed over chest, lift legs off floor)
	* bridge		* bridge
	* superman		* superman

Scott: /* abs workout first */

2011-10-19T19:45:02Z

abs workout first

← Older revision		Revision as of 19:45, 19 October 2011
Line 26:		Line 26:
	* saxon side bend		* saxon side bend
	* side bridge		* side bridge
	* ~~back extension~~		* superman

	==== strength workout (do 2 or 3 circuits) ====		==== strength workout (do 2 or 3 circuits) ====