AVOCADO
The monounsaturated fats in avocados are among the best nutrients. Dieters who consumed these lost more stomach bulge than those eating the same number of calories, but less of the fats. A study in the journal of Obesity found that when monkeys ate trans fats their stomachs were 30% bigger than those eating monounsaturated fats. Dip veggies in 1/4 cup guacamole for a flat ab snack.
GREEN TEA
Unveil your six pack by drinking 3 cups of green tea per day. It revs up metabolism and may erase up to 30 calories a day. The compound ECGC in green tea makes it easier to burn fat.
YOGURT
Once you have the abs of your dreams you don’t need an episode of bloating to have you reaching for a cover up. Treat puffiness with probiotic yogurt. One cup a day promotes a healthy gut and promotes good bacteria that keeps the bad stuff out. I like Activia and Yo-Plus in strawberry, pomegranite and vanilla for variety.
BLUEBERRIES
Cardio can help blast fat and antioxidants in berries allow you to step up this critical conditioning. Antioxidants improve blood flow- which delivers more oxygen to the muscles. When muscles get what they need exercise feels easier so you can work out harder and last longer. Blueberries and blackberries are the best. Try them on whole grain waffles or in yogurt.
BULGUR
Dieters who muched on whole grains lost more fat than those who ate refined grains. Half a cup of cooked bulgur has more fiber (4g), and less calories than other grains. Fiber keeps your insulin levels low reducing cravings for sugar. Researchers speculate that this may shrink fat cells.
CHOCOLATE MILK
Upgrade your post work out drink with this yummy one! Athletes who drank chocolate milk had lower levels of muscle damage following 4 days of vigorours workouts than those who drank a sports drink. How? A glass of this delicious drink combines protein with carbs to promote muscle building. Stir in 2 tablespoons of cocoa powder or syrup that has less than 20 grams of sugar into lowfat milk. Slurp on!!
Share your ideas on what has worked to flatten your abs or what you’re dealing with. Go to
www.iHOOPilates for my free eating guide.
(Source: Superfoods for Flat Abs, by Liz Plosser, Self Magazine, June 2010)
1. Eat at the Magic Hour: 3-4 pm
Go for a protein bar, yogurt, a piece of cheese or some almonds with an apple daily. Don’t miss this snack. It boosts metabolism and balances blood sugar. click here
2. Eat portion-controlled whole-grain meals and monounsaturated fats (MUFA’s). Those who eat grains lose more abdominal fat. MUFA’s are proven to reduce muffin tops and love handles.
Breakfast: a slice of whole wheat bread with peanut butter and 1 cup of your favorite berries.
Get best lunch, dinner, snack and 6 more flat belly tips by clicking here
Lunch: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drixxled with a little olive oil and fresh lemon juice.
Dinner: Salmon grilled, a baked sweet potato, and sauteed asparagus with olive oil and garlic.
Snack: 1 cup fat-free yogurt with 2 tablespoons sunflower seeds
3. Chew on This
Chewing is the number one tip to prevent bloating. Chew food until it is like baby food in your mouth. Digestion begins in the mouth. Better digestion means less gas and bloating. Limit caffeine or drink half-cafe in the afternoon (another culprit).
4. Laugh it Up!
Every time you laugh it strengthens your abs. Bust a gut and your are absolutely toning abs. Rather than taking laughing yoga, why not try one of my gut-busting pilates classes : )
5. DIET takes first Priority
Diet comes first, than cardio: 20-30 minutes 3 times a week. Spend 15 minutes a day 3 times a week doing strength training, and spend at least 5 minutes a day, 3 times a week doing ab exercises.
6. Shake on Sea Salt
The salt in your diet maybe causing bloating. Use natural sea salt or kosher salt, which is lower in sodium. Stay away from soy sauce. Even the low-sodium type causes instant bloat. Instead flavor food with salsa or a hint of cayenne pepper, which has the added bonus of revving up your metabolism.
7. Add Boxing to lose inches Fast
Add 16 minutes of boxing 3 times per week to your regular cardio routine (30 minutess at thigh intensity 4-5 times per week. Throw punches for 8 minutes while holding 1-2 # dumbells. Next pick up the pace and do 8 more minutes without weights, alternating arms throughout.
8. Flat Belly Cheat
If it’s your legs wear skirts or slim pants. Bare shoulders with a boat neck or sweet heart neckline. Too much cleavage, does your bra do the job? If it accentuates bra flab get a new one.
Sound to good to be true. The latest promise to reach mass media is “6 minute fitness” or Sexy in Six, featured in books, fitness classes and training regimes that claim to give you the same benefits as a full-length exercise program in the time it takes to wash your face and brush your teeth. Findings show that brief bursts of high intensity training can produce the same results as an hour or more in the gym or on the track.
These findings were proven in studies on rats, and echoed in a human test that compared riding stationary bikes, with one group performing 6-9 minutes of cycling per week and the second training for 5 hours. The short, intense workouts helped the first group lose weight via the metabolic “after burner” effect. The claim is the rate of energy expenditure remains higher longer into recovery after brief higher-intensity exercise versus longer, easier workouts.
Some exercise science professors believe that these short super-charged workouts can improve cardiovascular health. Those who are time crunched…and who isn’t, may like the idea of squeezing only 6 minutes of exercise into their To-Do Lists.
Before you decide to cut your workout to the bone consider this:
1. To achieve full benefits of interval training you have to push yourself to uncomfortable and painful limits.
2. This is really intense training. One you may have to work up to.
3. If you do it all the time it will beat you down.
4. Adherence rates are going to be tough to maintain over the long run. Straying way out of your comfort zone may begin to feel like a more of a punishment and less of a reward.
To reduce risks try this:
If your going to tough it out, choose a mode that is easier on your joints. Consider cycling (on a stationary bike) or swimming. Proper form is paramount. This won’t work if you’re a thrasher in the pool. There’s a linear relationship between risk and intensity. The higher the intensity, the bigger the risk of muscle tears, or pounding and wear and tear on the joints. As you age, these injuries can set you back for a longer period of time. The truth is most of us do not heal as fast as we used to.
Be aware that many people who start this program will lower the intensity and sacrifice the benefits they anticipated. Some experts suggest newcomers start at 90% of capacity and maintain a 1:3 ratio. Every 1 minute of high intensity training should be followed by 3 minutes of training at40-50% of capacity.
Even elite athletes do not train like this year round, so if you work out 3-5 times per week, do high intensity training only 1-2 times. Another suggestion is 15-20 minutes of interval training performed at moderate to extreme intensity. Most importantly if you have any kind of cardiovascular or orthopedic challenges avoid this type of training all together. If you’re new to this type of workout consider using a certified personal trainer.
Source: ACE Fitness Matters, May/June 2010, “6 Minutes to Fitness, and Counting” by Jim Gerard
Do you need some inspiration or a kick in the pants for summer. Here it is! You’ll be on your way to a slimmer you by swimsuit season. Let’s be honest, to see results you need real workouts. This means getting off the couch, even on days where you’d rather veg. To get started begin with these 3 Steps.
STEP 1: Find your Passion!
First, write down something about yourself that you’d like to change. This may sound negative, but once you’ve identified your weakness, your on your way to solving it. ie: “I want a little less hips, belly, or perhaps less flap in your arms. You will want to make that goal more specific with a weight loss goal, inches to lose, or a pair of pants or size you want to get into.
STEP 2: Ignite your Passion!
Next, you break your goal into pieces or action steps. I will walk/jog 3 times per week for 3 consecutive weeks. Once you reach this goal you’ll be inspired to keep going and build momentum. Now it’s time to reward yourself for this mile marker with a pedicure or a new scarf.
STEP 3: Fuel your Passion!
Write down what’s really important to you. Is it your kids, your husband, your job or your health? Than ask yourself how being fit will affect them. If you’re family oriented, maybe you want to be able to run around with your kids. If you’re career minded, maybe you want to stay marketable and appear youthful in a volatile market.
Basically, you need to dig down to the Why behind your passion. When you discover the why behind losing 8 pounds or making healthy eating and exercise a regular habit you will be inspired to keep going. Write down your reason. Keep your long-term goals in front of you in a diary, log or on-line planner.
This motivation can keep you going for a lifetime. If you live in S.Western Pa and need more inspiration my Pilates/Fitness and Golf classes start this week May 3-6, and personal training is available. Comment below to let me know how you ignite your passion.
