Flatten Your Stomach in 2 Weeks Challenge

flatten-your-stomach-in-2-weeks-challenge
Everyone wants stronger and leaner abdominals, but many people don't know how to get them. I want to show and challenge you to a 14-day program that will have you looking in the mirror and saying wow! All you need to do is follow my daily steps, and it won't cost you a lot of money. Start the flatten your stomach in 2 weeks challenge with your co-workers or friends.


Equipment:


Diary (computer or notebook)

Measuring tape or a rope

Small plate 8 to 10 inches or 20 to 25 cm



Day 1: Measure your waist with your string or measuring tape. Measure once around the smallest part of the waist. Measure a second time an inch (2.54cm) below your navel. Record and date your measurements. 

All of your meals should be eaten on your 8 to 10 inches (20 to 25 cm) plate; no food piling-up allowed, please. Eat all the food on your plate and no second helpings either. Your meat portion should be the size of a deck of cards.
 
If you need extra help, why not consider the portion plates. They are available on Amazon. Don't you already love your newly found willpower?

Day 2: No processed foods. If your food choice wasn't around before 1900, you can't eat it. For example, if you have soup for lunch, you can't have Saltine crackers with your meal. Try to stick to whole grains and foods with a lot of fiber. Choose lean red meat, fish, lamb, turkey, chicken, and lean pork. 

Day 3: Incorporate cardiovascular exercises into your daily routine. If you are on a budget or don't have a lot of money to spend, go for a walk. You can check out my exercise suggestions on my blog. 

Your workouts should be 20 to 30 minutes in length and if time is a factor, you can break up your workouts into 10-minute segments. If you are new to working out and you can only do 5 minutes, exercise for 5 minutes and add an extra 30 seconds each time. 

During the next 14 days, try exercising 11 to 12 days out of the two weeks you are doing this challenge.

Day 4: Make sure you are eating fruits and vegetables. If you are on a budget, frozen or canned vegetables are okay. Making stews or soups full of vegetables are a fast and easy way to consume your daily allotment of vegetables. 

Day 5: Do some core work (abdominal and back exercises). If you don't know what to do, check out beginner abdominal routines on YouTube and follow this video from day 5 to day 14.

Day 6: Eat fruit for dessert. If you are craving chocolate try this quick dessert: Melt semi-sweet dark chocolate in the microwave and dip fresh strawberries into the chocolate for a quick treat. 

Day 7: Avoid sugary drinks such as soda and fruit juices (unless homemade). A serving of juice is a half a cup, doing no more than that. Most registered dietitians want your to eat your fruit than drink your fruit. 

Drink six to eight (8 ounces) of water. You can have a cup of tea, but use a little honey instead of sugar. If you consume alcohol, limit your consumption to a maximum of one beverage a day or every two days.

Day 8: Make sure your plate is full of green, orange, or yellow vegetables. The concentration of the meal should be around your high fiber foods such as beans or spinach. 
Carrot sticks also make a great snack.  

Day 9: Coming down to the end of the challenge. Drink a glass of water before you eat your meals, it will make you feel fuller so you are not tempted to overeat; thus, reducing your caloric intake.

Day 10: Slow down! Make sure you put your fork down between bites. It takes about 20 minutes for your brain to tell the rest of the body that you are full. My grandfather was a very slow eater. He remained thin all of his life. 

Tip: Eat with a stopwatch, if it takes 5 minutes for you to eat your meals, you are eating too fast. Make sure you set your timer to a minimum of 8 minutes and try to reach that goal. Improve on that by adding a minute each day, up to about 15 to 20 minutes total.

Day 11: Do your abdominal routine in the morning. Get up 5 minutes earlier and do this before you take your bath or shower.

Day 12: Have a bowl of soup (no cream-based soups,  Soups have a lot of water which will make you feel full fast. Make sure your soup is loaded with fiber and protein-rich substances like beans, carrots, chicken, etc.

Day 13: One last push before you measure. Do some extra aerobic exercise today instead of 30 minutes, try to go for 45 minutes. These extra 15 minutes will be easier than you expect. Remember; you are in better shape because you have been eating right and exercising. Don't thank me yet; you will do so tomorrow.

Day 14: Measurement day! Retake your measurements. You are a few inches (cm) smaller; aren't you? Congratulations, you successfully made it to the end. Now let's talk about maintenance.

Maintenance

Observe the basic structure of your 14-day program, but add a little indulgence element for sustainability. Out of your daily standard of three meals (breakfast, lunch, dinner) select one meal during which you will indulge by eating and drinking whatever you want. 

If your favorite meal is breakfast, satisfy your urges that morning. If it is lunch, knock yourself out that day. If it is dinner, make it a good night. 

Don't feel guilty; you deserve this and your body appreciates it. However, you can only do this twice a week; not more. The remainder of the time, you should stick with the program.

Free Workout PDF

Download your free workout pdf to help you keep on track on the flatten your stomach in 2 weeks challenge. Print out as many copies as you wish. Free Workout PDF

Give me some feedback on the two weeks to a flatter stomach challenge. I would like some feedback about the program.





Comments

  1. Just wanted to thank you for your kind words on my blog, I have responded to your comment there. Also I am so in to fitness, healthy eating and doing so cheaply, so I was glad to discover you have a frugal fitness blog :)

    Are there any workouts you do regularly? I love Beachbody, I have completed 4 months of Turbo Fire and am in my second month of Insanity. I also will be starting ChaLEAN Extreme after the Insanity program is completed.

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    Replies
    1. All those are excellent programs, except Insanity, there have been too many reported injuries with that one. I like to do my own workout and when I need a push I usually workout with a friend. Keep up the good work and I will publishing more videos and articles soon. P.S. Girl, I need your skills on the nail side.

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  2. Great post. Sharing on my fb page. Thx!

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  3. Thanks for the tips

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  4. Thanks for informative writing. Still waiting for your next quality articles.

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