New Abs Diet
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, ricotta)
- Instant oatmeal and other high-fiber cereals
- Eggs
- Turkey and other lean meats
- Peanut butter with no additives, almond butter, cashew butter
- Olive oil, canola oil, peanut oil, sesame oil
- Whole-grain breads and cereals, brown rice, whole-wheat pasta
- Extra-protein in the form of whey
- Raspberries, apples, grapefruit, any fruit
- 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.