Abs:
If you want to see ab-results you have to develop a plan. It has to include exercise and a healthy food plan. A calorie is not just a calorie (a 100 calorie cookie vs. 100 calories of vegetables, which is a lot of food, fruits, or lean protein won’t count the same way to your body nutritionally).
Whats most important to remember is that you wont improve the look of your ab region, until you remove the excess fat that layers your abs. This can be done in a combination of lowering your calories, eating high quality foods, and doing cardio and weight training. Not so much is it? Well, that why you don’t see lots of people with ripped mid sections. It’s Work!
When you are doing ab work, try not counting reps. Rather, do reps till you feel the burn, and its red hot! Use a variety of ab exercises. Try to be mindful of your abs when you’re NOT working out (driving, sitting at your desk or standing at the kitchen sink). Try contracting the muscles in a series as they speak of in Pilaties. They talk of there being 5 quadrants. Be mindful of them. They start just below your breastbone and run down to your pelvic bone.
Most of all, don’t give up. Keep trying and be patient with the process.
Saturday 4/17 Workout-
Biking- 15.41 miles, 75 minutes
Saturday 4/17 Food Diary:
Breakfast-
Apple (67 cal)
1/8 cup blueberries (25 cal)
1/3 cup yogurt (40)
1/2 non fat cottage cheese (80 cal)
A.M. Snack-
Pro Nos protein shake (151 cal)
Lunch -
4 oz orange roughy (90 cal)
salad-2 cups organic spinach, 2 tbls black beans, 1 tbls sunflower seeds (roasted/no salt), 1/2 cup brocolli, 4 asparagus, 1/2 cup steamed purple cabbage, 1/2 cup brocolli slaw ( 110 cal)
P.M. Snack-
apple (67 cal)
1 whole wheat tortilla, 2 tbs Organic Almond Butter (280 cal)
Dinner-
6 oz. Salmon (280 cal)
3/4 cup onion/zucchini( 70 cal)
1/2 cup wild rice (210 cal)
Dessert-
Homemade popcorn(110 cal)
TOTAL CALORIES-1580
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