12 Easy Steps For Beach Ready Abs
Spring has arrived, bringing with it the promise of warm weather to come. You know what happens when the weather warms up?
People put on bathing suits. Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready:
Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.
Here's how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!
Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you.
Step Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.
Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.
Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It's actually quite simple.
High fiber foods are nutrient dense and low in calories. This means that you'll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.
Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.
Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Step Six: Eat Lots Of Lean Protein. Don't be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.
Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
Step Seven: Do Some Hanging Leg Raises. Now it's time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.
Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.
Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can't emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don't give in to the initial cravings.
Step Nine: Do Some Mountain Climbers. Here's an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.
Here's how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you'll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.
Grains are full of insulin-spiking carbohydrates - the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven't run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.
Step Twelve: Start A Professional Fitness Program. You wouldn't try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I'm here to get you into your ideal, fit body in the shortest amount of time possible. It's what I do, and I'm good at it.
Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Email me today to get started. CarolAnn@InMotionEnterprise.com
|Temptations abound when you eat out. There are bread baskets, chip baskets,
appetizers, and desserts. In order to maintain your healthy diet, you'll have to
have a plan in place before arriving at the restaurant.
Here's how you
stay on track while eating out:
- Ask for a doggy bag right away when ordering: Automatically, you know that
the portion sizes are going to be huge. Be proactive and divide your meal in
half and put it in the "to-go" box BEFORE you begin your meal. This will ensure
that you will not overeat. "Out of Sight/Out of Mind"
- Don't eat extras: Ask for the bread basket or chip basket to be removed from
your table and stick to eating only what you ordered.
- Don't drink calories: Stick with water or unsweetened ice tea in order to
avoid a few hundred extra calories.
- Get it plain: Ask for sauces and dressings on the side to cut down calories.
- Get healthier sides: Just because the grilled fish comes with a side of
potatoes doesn't mean you have to get it that way. Ask for a side of steamed
Experts in the wellness arena state that, "Weight
loss and obesity can't be cured by shots, pills, potions or lotions. Consistent
weight loss and better health can only come from lifestyle changes". One company is taking that seriously and helping people create better lifestyle
choices. That company is Evolv Health. Evolv Health's e84 Challenge is a
coordinated program of tools, guidance, and support that provides you the means
and motivation to achieve personal goals and break those persistent bad habits
that create stress, illness, and financial strain in your life. You CAN Evolv
your life in 84 days! Take the Challenge... Pass it On.
The ultimate question is, "What's your 84?"
Lose 10 pounds? Get Fit? Go for a Personal Best?
Taking the Challenge means redirecting your current spending in a way to give
you better nutrition, support and guidance to help you evolve your health in 84
days. Small daily changes that will create a profound 'Compound Effect' on your
If almost everyone knows that
your best health is maintained by eating right and exercising, why do so few of
us do it regularly? The answer is that bad habits are hard to break when you're
doing it by yourself.
In fact, you're 80% more likely to succeed if you have the help and guidance of
a coach or mentor. That's why e84 builds support right into the program.
* Stay connected with key partners going through Challenges with you
* Share your story on social networking sites like Facebook and Twitter
* Consult with your e84 Coach to help you stay motivated and on track
* Win Prizes, gift packs, and more!
e84 makes it easier for you
to achieve your fitness goals whether you're trying to reach your ideal weight
(BURN Challenge), boost and maintain good health (FUEL Challenge), or push your
body to its limits to gain peak conditioning (EDGE Challenge).
Wouldn't you like to feel your best, knowing you have the support to get you
through all the way to your goal?
Mike Healy, one of evolv's top promoters said, "What we measure matters.
Having a goal of improving any part of a persons lifestyle in just 84 days is
totally doable. The e84 challenge for my wife and I is a great way for us to partner
up and achieve some things we have been wanting to do but have been putting
off. The challenge has motivated us to move forward and since we have begun the
e84 challenge, it's been incredibly easy to follow. Not only do we enjoy the
products, but we've told so many people about it that we decided to be
promoters of the challenge ourselves. So not only are we getting results from
the products but now we are making some great money helping others do the same.
What an incredible blessing this is for our family! I just ask people
"what's your 84?" then it leads into a conversation."
Statistics show that over 10,000,000 people start a diet every Monday. The
problem with fad diets is that most of them are based on hype and really never
reward a person the way they should be.
Health's e84 challenge helps people make a better commitment to their lifestyle
and makes it easier for a person to cater to their individual goals and needs.
With a wide variety of programs to choose from and rewards for those
accomplishments, Evolv Health's goal is to have 8.4 Million people doing the
One way to increase metabolism is
through weight training and increasing your lean body mass. However, you'd have
to gain quite a bit of muscle for this to really make a difference in your
resting metabolic rate. The weight training is crucial either way though.
Training does boost metabolism for a short time after each workout, it burns a
lot of calories and you need the resistance training just to prevent loss of
lean body mass while you're dieting.
2. Cardio and
Increase Daily Activity
Another way to increase your
metabolism is to increase ALL your daily activity: In addition to the weight
training, add some kind of cardio or metabolic training at least 3-5 times
per week. On top of that, all your daily walking, recreation, work and
housechores adds up more than you'd imagine (it's called non exercise activity
thermogenesis or N.E.A.T.) Don't just think about "exercising more"
think about "becoming less sedentary."
- Eat a minimum of six (and up to eight) times per
day. These feedings will consist of snacks and main meals.
- Make lists of your favorite protein and
carbohydrate foods. You should have at least five different protein foods and
ten different carbohydrate foods to choose from that include vegetables and
- For each meal, mix any one protein and any one
carbohydrate food from your lists.
- Each meal or snack will be eaten approximately 2
to 2 ½ hours after the last one.
- Eat only one carbohydrate per meal. Never have
two different carbohydrate foods (or a double portion of one) at the same time.
- Keep your sugar intake under 10 grams per
- Keep your fat intake to no more than 10 grams
per meal and 20 to 30 grams for the entire day.
- Each meal should ideally consist of 60 percent
carbohydrates (from grains, vegetables, and fruits), 20-30 percent protein, and 10-20
- Eat only one serving of each food and one
plateful for the entire meal. Never have a second serving.
- Never skip meals or snacks between meals.
- Drink at least 64oz of water a day
To receive a personalized Metabolism Reset Program designed by CarolAnn, email her at CarolAnn@Steel-Physique.com or Leave a Comment Below.
Reset and become a fat-burning furnace.
Skinny People Chew Gum
Research from the University of Rhode Island showed that people who chewed
gum consumed 68 fewer calories at lunch and did not compensate by eating more
later in the day. Chewing gum also helped the participants satisfy their
cravings and resist fattening treats. And there’s more: Gum chewers actually
burned about 5% more calories than non-gum chewers.
Another study, from Louisiana State University, indicated that chewing gum
was helpful in controlling appetite, decreasing participants' daily intake by
40 calories and reducing snack cravings. If you cut 50 calories a day or so by chewing gum, then make another small
lifestyle change -- like switching from 2% to 1% milk or taking the stairs at
work -- you can easily cut 100 calories a day. And that could add up to losing
10 pounds in a year.
According to registered dietician, Kathleen M. Zelman, perhaps the biggest benefit of chewing gum comes if you routinely reach for
a stick of gum instead of something more caloric like a doughnut or candy bar.
Substitute gum for a snack-size bag of chips once a week, and you could lose
two pounds in a year.
Here are some tips for saving calories by chewing gum:
- Chew gum when you have the urge to eat a snack between meals.
- Pop a piece in your mouth to signal the end of the meal, or to prevent
mindless munching while watching TV or at a party.
- Keep some in your purse or briefcase to help you resist high-calorie
- Keep your mouth busy with a piece of gum while you cook to prevent
To learn more about making small changes in your life and getting huge results Click HERE then email CarolAnn at CarolAnn@Steel-Physique.com.