Can’t seem to locate your abs? Great news! There is a way to encourage their return! Follow these easy steps for the next 60 days, and you will not only notice an instant change in your waist size, but you will be surprised at the improvement in how you feel physically and emotionally. Because the hip-to-waist ratio is directly related to overall health, you may also see a positive change in cholesterol, blood pressure, sugar levels, and your ability to keep yourself free of illness.
1. Food focus: Work on building each meal on all kinds of vegetables, dark green leafy lettuces, and protein. Make sure your protein list excludes soy, lentils, and other beans since they can produce excess bloating. Additional foods to avoid are nuts, grains, cow’s milk, all sugars, including most fruits (berries are allowed).
This diet forces your body to function efficiently. It causes you to expend more energy than you take in as calories, yet you realize no drop in energy. In other words, you are withholding foods that take energy from you and consuming those that provide it. Now that is “win - win”! If you notice that your energy level is declining, you are not eating enough, especially not enough protein foods.
2. Exercise: Big surprise? Here’s how it works. In order to uncover that six-pack, the most important type of exercise is cardiovascular. It is extremely hard to “spot train” your abdominals, unless you are already blessed with amazing abs. The point is to get rid of the outer layer of fat, and then you can focus on toning techniques. If your diet is in order, you will need about 30-45 minutes of cardiovascular exercise three to four times per week. If you want to accelerate the process, add in resistance and/or interval training. This doesn’t necessarily mean trips to the gym. Push-ups, sit-ups, dips, standing squats, lunges up a hill, using bands or weights, etc. will give you the extra boost you need to keep your metabolism running at its peak. Remember to change up your workout every three to four weeks to avoid hitting a plateau.
Don't fall for the abdominal gimmicks. Check out our Health Tip for more info.
As always, we are here to help you attain your health goals on an individualized level. Contact us for help with questions you may have about weight loss or exercise.