Hey yall!
Things are continuing to go well! I had a few more cheat meals during my birthday week then I wanted so I wanted to focus on getting rid of the bloating going on in my core and get it back in shape. I want others to join me and keep me on it so I have decided to do another 2 week challenge focused on the core. Cardio is important for the core as well as exercises that target the core and food is very very VERY important so that is my focus. Two weeks should turn into 4 weeks and more so that you can really get the results you would like but I think this strategy gets people involved and they are more likely to keep it up if they can do it for two weeks! So if you want to join me read below.
GUIDELINES:
- Do the challenge atleast 4 times a week.
- You can separate the cardio from the exercises but will probably get the most out of your workout if combined. Cardio is great in the morning so if you can try that. It helps your metabolism get started for the rest of the day. Try HIIT as well. If need for your schedule, you could even break it up for 15 cardio in the morning and 15 in evening before your workout. Make it work for you....JUST GET IT DONE!
- NO CARBS or limit your carbs at night
- TRY to drink plain green tea or sweetened with honey or stevia since they are natural sweeteners. It helps boost your metabolism.
- No simple carbs but complex carbs like whole wheat products.
- Eat whole foods and avoid processed foods
- Have PORTION CONTROL, cupped hand of carbs, half a plate of veggies, palm sized amount of a lean protein like fish or chicken breast. BISON is leaner than regular beef.
- Reduce sodium intake. Try sea salt and Mrs. Dash products and spices like cumin, cayenne, etc.
- Lower sugar intake
- Packing lunch and snacks as well as planning meals helps you from slipping.
My 2 Week Challenge
These challenges are a fun way to change up your current workout or get you back into exercise. Yes, within two weeks you probably won't get significant results but you may begin to see some positive changes in your body. You will gain strength and endurance by being consistent with this challenge and that is beneficial for your entire weekly workout routine. For maximum results, do the cardio first and then do the abs but if you don't have time you can do cardio separate from the exercise segment. You can change this up by adding more reps, repeating it after you complete the entire circuit or doing some of the exercise in a way where you go up slow and come down at a regular pace. For example, on the kickdowns instead of going right down you could go down slowing counting 1-2-3 and then go right up. The resistance will help strengthen your core. I always here in kickboxing that having a strong core helps you in all of your exercises so don't forget about your abs. This challenge is for you to do a minimum of 4 days a week. If you want to do extra that is great and up to you. It is important to let you muscles recover so this helps you put a day in between workouts if you would like. If you have a medicine ball, it would be a great addition to your russian twists and toe touches. You could even try push ups with the medicine ball where one hand is on the ball and the other is on the ground like regular. Once it gets easy, find ways to make it more intense and keep your muscles guessing. Check out the challenge below....
If you do not understand the workouts look on youtube or google or click the following links...
Kickdowns - Click here
Russian Twists - click here for normal ones
Toe Touches - click here - ADD A Medicine ball for advanced movement
Burpees - click here
Planks with alternating knees to elbows -click here
You can change and make it go to opposite elbows for advance movement
6 inches/scissor kicks - click here
Mountain Climbers - click here
Advanced
Do them like the challenge says or try these TABATA style when you feel a need
to change things up. Pick 4-5 exercises if you make it TABATA style. Look at my TABATA post if you want to try this suggestion
HEALTHY IDEAS FOR SNACKS
Snacking two to three hours in between meals is important so that you don't crash and grab unhealthy food. Planning is key to your success and if you haven't heard...ABS ARE MADE IN THE KITCHEN so you meals need to be healthy as well as you snacks or all the hard work you put in working out at home or in the gym will not matter. Yes we need a cheat meal maybe once or twice a week but don't make cheating an everyday thing. You should eat clean, whole foods the majority of the week. Try to find healthy ways to make your favorite meals. Check out my recipes for tacos, pita pizza and spaghetti on the link. They taste just as good but way healthier for you. So you feel like your cheating but you aren't really cheating too bad. Below is a list of snacks I make as well as some that I have researched.
Don't forget to view old post such as my "Beat the Bulge" post that focused on exercises and foods that help promote losing belly fat. Get more ideas there.
A small salad is also a good snack too.
HAVE FUN AND LEAVE A POST OR COMMENT WITH ANY IDEAS, SUGGESTIONS OR JUST TO SAY HEY!!!!
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