4 Week No Skinnies Tight Abs Food & Workout Challenge
1/01/2018
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The Secret to Owning a Nice Flat Tummy!
Have you heard the phrase "Abs are made inside the kitchen", Most likely you've got. Guess what - It's true! Changing what you eat to clean, fresh, and whole-foods market will give you that tight tummy you are dreaming of!
Processed foods are filled with toxins and chemicals which make us feel bloated and keep us from reaching our fitness goals. I won't enter in the details on this here. Odds are, you already know this - you just need to the motivation to generate a change!
Obtaining an attractive tight tummy is 80% food and 20% workout. It really is so simple. Cut the garbage from your meal plans, eat fresh whole foods in their most pure forms, and you will probably finally obtain that perfect belly you're striving for!
The Challenge
This challenge is easy. It just takes a little planning. You'll journal your diet, you'll eat plenty of fresh foods, you'll stick to a reasonable level of calories daily, you'll be allowed treats, and you may eat any moment of day you want!
You can begin this Challenge at at any time! There's no better time than the present so why don't you get started now,
Go have a picture of yourself! Take a picture of yourself in the sports bra and shorts (guys - just shorts will do :->).
Figure out how many calories you need per day. Use this calorie calculator The number you get will be the number of calories you will need to MAINTAIN your present weight. To lose weight you may need to lessen your daily intake by 250 - 500 calories every day. Never go below 1200 calories each day! Especially if you are working out!
Stick to some meal plan that is made up of 1/2 veggies & fruits, 1/4 lean protein, and 1/4 grains. I'll give a weekly meal plan to guide you. Here's the very first week's meal and workout plan Don't feel that you must stay with the meal plan I provide. There is information on building your personal meal plan after this post. The gist of the challenge is usually to eat lots of fruits, veggies, and lean protein from meat and beans. Get your carbs from fruits, veggies, beans, and treats you bake at home without added sugar or flour (I'll make suggestions and supply recipes inside meal plan). Be very aware of the amount of calories you are receiving from non-fruit, veggie, and lean primary protein. You do not want greater than 10-20% of your daily calories into the future from treats...even if they are healthy treats. Remember...FRUITS, VEGGIES, LEAN PROTEIN!
Timing of meals is not important! It doesn't matter what time you eat or how often you consume as long as you stick to your daily calorie allowance. I know, I know, everywhere you look you are being told to consume breakfast, eat every 2-3 hours, and not eat after 7pm. Then everywhere else you appear you are being told to skip breakfast, fast all day long, and eat all of the calories within an 8 hour period. I have done almost every variation of each and every meal planning/timing around and I'm here to share with you - it doesn't matter! Eat the right foods whenever you want...whatever works well with your schedule and end up forgetting about the most it.
Workout. The weekly meal plan also includes a list of ab exercises to do each day. For a demo of the ab exercises click the link If you're currently training please continue your workouts and add these ab exercises. If you happen to be not currently exercising please check out the Newbie's Workout Suggestions and do them as well as the ab exercises I provide each week.
A word about TREATS - I do believe things are OK in moderation. For this challenge I want you to consume clean, unprocessed foods 90% in the time. The other 10% from the time might be treats of the choice. You can use those calories however you want but you do have to count those calories so rely on them wisely! Here's a sample:
Daily allowance = 1500 calories
10% of just one day's calories = 150 calories
Everything Else:
Only 4 Weeks! Remember - this problem is for only a month! You can do it!
Water - Drink a minimum of 8-8oz portions of water daily.
Cut deep fried foods.
Cut all processed/packaged foods for example energy bars, cereal, chips, crackers, etc.
Cut white flour.
Cut sugar.
Cut most alcohol. The challenge is going to be most effective in case you cut all alcohol but if you should have a drink only allow yourself a couple of drinks a week. When you do have a drink you MUST count those calories toward your evryday calorie allowance. Alcohol is often a major reason for bloating so that you can see how it might be counter productive to drink while doing the process.
Eat Fresh! Try to eat as many fresh, non-canned & unfrozen fruits & veggies as you possibly can. I know life can get inside way and occasionally a can or a frozen bag of beans will just have to perform. That's ok! Don't stress over the little things :->
If you Want to Build Your Own Meal Plans:
If you desire to build your own meal plans print this planning template this also actual template for planning and tracking meals.
Have you heard the phrase "Abs are made inside the kitchen", Most likely you've got. Guess what - It's true! Changing what you eat to clean, fresh, and whole-foods market will give you that tight tummy you are dreaming of!
Processed foods are filled with toxins and chemicals which make us feel bloated and keep us from reaching our fitness goals. I won't enter in the details on this here. Odds are, you already know this - you just need to the motivation to generate a change!
Obtaining an attractive tight tummy is 80% food and 20% workout. It really is so simple. Cut the garbage from your meal plans, eat fresh whole foods in their most pure forms, and you will probably finally obtain that perfect belly you're striving for!
The Challenge
This challenge is easy. It just takes a little planning. You'll journal your diet, you'll eat plenty of fresh foods, you'll stick to a reasonable level of calories daily, you'll be allowed treats, and you may eat any moment of day you want!
You can begin this Challenge at at any time! There's no better time than the present so why don't you get started now,
Go have a picture of yourself! Take a picture of yourself in the sports bra and shorts (guys - just shorts will do :->).
Figure out how many calories you need per day. Use this calorie calculator The number you get will be the number of calories you will need to MAINTAIN your present weight. To lose weight you may need to lessen your daily intake by 250 - 500 calories every day. Never go below 1200 calories each day! Especially if you are working out!
Stick to some meal plan that is made up of 1/2 veggies & fruits, 1/4 lean protein, and 1/4 grains. I'll give a weekly meal plan to guide you. Here's the very first week's meal and workout plan Don't feel that you must stay with the meal plan I provide. There is information on building your personal meal plan after this post. The gist of the challenge is usually to eat lots of fruits, veggies, and lean protein from meat and beans. Get your carbs from fruits, veggies, beans, and treats you bake at home without added sugar or flour (I'll make suggestions and supply recipes inside meal plan). Be very aware of the amount of calories you are receiving from non-fruit, veggie, and lean primary protein. You do not want greater than 10-20% of your daily calories into the future from treats...even if they are healthy treats. Remember...FRUITS, VEGGIES, LEAN PROTEIN!
Timing of meals is not important! It doesn't matter what time you eat or how often you consume as long as you stick to your daily calorie allowance. I know, I know, everywhere you look you are being told to consume breakfast, eat every 2-3 hours, and not eat after 7pm. Then everywhere else you appear you are being told to skip breakfast, fast all day long, and eat all of the calories within an 8 hour period. I have done almost every variation of each and every meal planning/timing around and I'm here to share with you - it doesn't matter! Eat the right foods whenever you want...whatever works well with your schedule and end up forgetting about the most it.
Workout. The weekly meal plan also includes a list of ab exercises to do each day. For a demo of the ab exercises click the link If you're currently training please continue your workouts and add these ab exercises. If you happen to be not currently exercising please check out the Newbie's Workout Suggestions and do them as well as the ab exercises I provide each week.
A word about TREATS - I do believe things are OK in moderation. For this challenge I want you to consume clean, unprocessed foods 90% in the time. The other 10% from the time might be treats of the choice. You can use those calories however you want but you do have to count those calories so rely on them wisely! Here's a sample:
Daily allowance = 1500 calories
10% of just one day's calories = 150 calories
Everything Else:
Only 4 Weeks! Remember - this problem is for only a month! You can do it!
Water - Drink a minimum of 8-8oz portions of water daily.
Cut deep fried foods.
Cut all processed/packaged foods for example energy bars, cereal, chips, crackers, etc.
Cut white flour.
Cut sugar.
Cut most alcohol. The challenge is going to be most effective in case you cut all alcohol but if you should have a drink only allow yourself a couple of drinks a week. When you do have a drink you MUST count those calories toward your evryday calorie allowance. Alcohol is often a major reason for bloating so that you can see how it might be counter productive to drink while doing the process.
Eat Fresh! Try to eat as many fresh, non-canned & unfrozen fruits & veggies as you possibly can. I know life can get inside way and occasionally a can or a frozen bag of beans will just have to perform. That's ok! Don't stress over the little things :->
If you Want to Build Your Own Meal Plans:
If you desire to build your own meal plans print this planning template this also actual template for planning and tracking meals.
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