After busting your butt in class or pressing play every day, you keep looking in the mirror thinking that you should have results by now. Where's this six-pack I am working for??
No matter how many crunches you do, you won't get those sexy abs if you aren't following the "3 Formula" Rule: Diet, Cardio Exercise & Ab Work. This is simple, but there's some details that could allow you to reach this goal easier and faster. I will be posting three different entries here as series within this week to help draft out a plan to get those rockin' hard abs so you are READY TO HIT THE BEACH this summer! From my own experience (after having a baby) and my progressing career as a fitness trainer, I will provide the best information to my abilities to help you get there. I hope you will read along.
3 Formula Series Entry #1: Sexy Abs Are Made In The Kitchen!
You push, push, PUSH in the gym, only to go home and eat a donut, potato chips, drink at the bar every night, skip meals, lots of fast food... you name it. You cannot get excellent results without making smart options, and you cannot eat whatever you want because you are working out - it doesn't work out that way for your body to run efficiently and effectively. Anything you eat is used for fuel during your workouts, as well as recovery to gain muscle and lose fat.
You want to have a good balance of lean protein, complex carbohydrates, and monosaturated fats - plain and simple.
One example: when you consume carbs at night, you are really hurting your ability to burn fat. Our bodies produce HGH (Human Growth Hormone) while we are sleeping, to promote muscle growth and regenerate cells. When we eat carbohydrates before bedtime, our bodies release insulin, which inhibits the body's ability to produce HGH. In the end, eating pizza or ice cream before bed means FAT. Kitchen closes at 8pm! Make a Post-It Note on your fridge so you are less tempted to nosh so late. If anything, do it for your abs! Drink a cup of tea instead.
Another example is skipping breakfast. You want to become a fat burning machine, right? So after a 6-8 hour "fast," you are going to need some fuel to start that machine. Skipping breakfast is not an option! Provide your body with protein first thing in the morning and you have a better chance of controlling your portions the rest of the day and feeling energized overall. If you don't like to have much for breakfast, make it small and simple... but the rule for breakfast is: Eat something that will fuel you!
You want to have a good balance of lean protein, complex carbohydrates, and monosaturated fats - plain and simple.
One example: when you consume carbs at night, you are really hurting your ability to burn fat. Our bodies produce HGH (Human Growth Hormone) while we are sleeping, to promote muscle growth and regenerate cells. When we eat carbohydrates before bedtime, our bodies release insulin, which inhibits the body's ability to produce HGH. In the end, eating pizza or ice cream before bed means FAT. Kitchen closes at 8pm! Make a Post-It Note on your fridge so you are less tempted to nosh so late. If anything, do it for your abs! Drink a cup of tea instead.
Another example is skipping breakfast. You want to become a fat burning machine, right? So after a 6-8 hour "fast," you are going to need some fuel to start that machine. Skipping breakfast is not an option! Provide your body with protein first thing in the morning and you have a better chance of controlling your portions the rest of the day and feeling energized overall. If you don't like to have much for breakfast, make it small and simple... but the rule for breakfast is: Eat something that will fuel you!
In the end, it comes to WHEN you are eating and WHAT you are eating. You wouldn't overfill your car with gas and you wouldn't keep driving it until it was completely empty, so why would you do that to your hard working body?
Need some ideas? My fridge and pantry are always stocked with this must-have list. Take a look.
Need some ideas? My fridge and pantry are always stocked with this must-have list. Take a look.
List of Must-Haves in Your Kitchen:
- Plain Greek or regular yogurt.
I add strawberries and a drizzle of honey as a snack or dessert or even breakfast
I add strawberries and a drizzle of honey as a snack or dessert or even breakfast
- Protein powder
You want WHEY PROTEIN. Always read the ingredients. There can be some freaky stuff in some of these powders. If you have questions, read up!
You want WHEY PROTEIN. Always read the ingredients. There can be some freaky stuff in some of these powders. If you have questions, read up!
- Always have your kitchen stocked with fruit!
Bananas, blueberries, strawberries, apples, pears... choose fruits that are easy for on the go so you are more likely to eat them!
Bananas, blueberries, strawberries, apples, pears... choose fruits that are easy for on the go so you are more likely to eat them!
- Veggies
No brainer, but it's very important to get these servings in each day!
No brainer, but it's very important to get these servings in each day!
- Avocadoes
Great monosaturated fat source - and for blasting belly fat
Great monosaturated fat source - and for blasting belly fat
- Eggs
Low cost option to get high quality protein - as well as a good source of choline, a necessary nutrient which helps protect our livers from accumulating fat and helps with memory.
Low cost option to get high quality protein - as well as a good source of choline, a necessary nutrient which helps protect our livers from accumulating fat and helps with memory.
- Ground turkey
I love that it is versatile, a good protein source, and tastes really good!
I love that it is versatile, a good protein source, and tastes really good!
- Green tea
Great fat burner and source of antioxidants
Great fat burner and source of antioxidants
- Light string cheese
Another good protein source
Another good protein source
- Coconut milk
Most coconut milk brands contain 50% more calcium than dairy milk and coconuts are one of the best sources of MCFA's - Medium Chain Fatty Acids which are easily burned for energy than other fats. Great for a recovery drink too.
Most coconut milk brands contain 50% more calcium than dairy milk and coconuts are one of the best sources of MCFA's - Medium Chain Fatty Acids which are easily burned for energy than other fats. Great for a recovery drink too.
- No sugar added chocolate milk
My recovery drink
My recovery drink
- Packaged protein shakes
110-160 calories for each. A little more pricey than a container of protein powder, but I use them for emergency use like working long hours or I'm on the go. I use EAS AdvanEDGE.
110-160 calories for each. A little more pricey than a container of protein powder, but I use them for emergency use like working long hours or I'm on the go. I use EAS AdvanEDGE.
- Whole grain English muffins
Always look for "whole grains" and not "multi-grain". The reason? It doesn't have to technically be the whole grain and could contain refined flours. Whole grains are an excellent source of complex carbohydrates - great source of fiber!
Always look for "whole grains" and not "multi-grain". The reason? It doesn't have to technically be the whole grain and could contain refined flours. Whole grains are an excellent source of complex carbohydrates - great source of fiber!
- Almond butter
Great on apples, toast, bananas, english muffins, etc.
Great on apples, toast, bananas, english muffins, etc.
- "Somewhat healthy" snack if you feel like 'cheating'.
For me, this is dark chocolate. I enjoy a piece now and then.
For me, this is dark chocolate. I enjoy a piece now and then.
Hopefully this list helps in shopping for your sexy abs the next time you are at the grocery store! I always, always, ALWAYS have these foods on hand, and they help my body look and feel its best.
Happy Nutrition Month!!
More later...
Peace out.
Jen
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