New Abs Diet: Difference between revisions
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* 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 == | ||
Revision as of 19:47, 24 October 2011
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, nuts, seeds, avocados
- Beans, peas, hummus, edamame
- Spinach and other green vegetables
- Dairy (fat free or low fat milk, yogurt, cheese, cottage cheese)
- Instant oatmeal and other high-fiber cereals
- Eggs
- Turkey and other lean meats
- Peanut butter with no additives
- 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
Monday
abs workout first
- traditional crunch (get shoulder blades off floor)
- 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)
- bridge (plank where you lay on your forearms)
- superman (lay on stomach, lift arms and legs off the ground like you're flying)
strength workout (do 2 or 3 circuits)
- squat
- push ups
- bent-over row (bend your knees a little, don't round your back)
- military press (sit on edge of chair, lift weights over head)
- upright row
- triceps kickback (like bent-over row, but lift weights back toward your waist)
- leg extension (squat with back against wall)
- biceps curl
- leg curl (lay on stomach with dumbell between your feet)
Wednesday
abs workout first
- feet-raised crunch (traditional crunch with feet slightly off the floor)
- pulse-up (lay on back with legs straight up, left hips a few inches straight up off the floor)
- saxon side bend (stand with barbells overhead, arms bent, bend toward left and right)
- side bridge (like plank but facing to side, laying on one forearm)
- superman
strength workout (do 2 or 3 circuits)
same as Monday
Friday
strength workout with leg emphasis (do 2 or 3 circuits)
same as Monday strength workout, but add
- traveling lunge after bent-over row
- step-up after upright row
Saturday (optional)
Do the abs workout for Monday, then do a running interval workout.