The Frugal Exerciser is for those who want a healthier lifestyle but don't wish to spend a lot of money.
Friday, July 20, 2012
2 Weeks To A Flatter Stomach
Everyone wants stronger and leaner abs but a lot of people don't know how to get it. 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.
Diary (computer or notebook)
Measuring tape or a rope
Small plate 8 to 10 in 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. Your largest meal of the day should be eaten on your 8 to 10 inch(20 to 25 cm) plate; no food piling-up allowed, please. Eat all the food on your plate and no second helpings either. If you need extra help, why not consider the portion plates above and they are available on Amazon. Don't you already love your newly found will power?
Day 2: No processed foods. If your food choice wasn't around before year 1900, you can't eat it. For example, if you made soup 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 you 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, look under workouts. 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 your 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 this program, try to exercise 11 to 12 days out of the 2 weeks to a flatter stomach 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 that are full of vegetables is a fast and easy way to consume your daily allotment of vegetables.
Day 5: Do some core work (abdominal and back exercisers). If you don't know what to do, check out my beginner abdominal routine 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). Drink six to eight 8 oz. glasses of water. You can have a cup of tea but use honey instead of sugar. If you consume alcohol at all, limit your consumption to a maximum of one beverage a day.
Day 8: Make sure your plate is filled with green, orange or yellow vegetables. The concentration of the meal should be around your high fiber foods such as beans or spinach. Your meat portion should be the size of a deck of cards.
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 and he was a very thin person. 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, please unless you have a low fat/calorie recipe) as your nighttime meal. Soups have a lot of water which will make you feel full really fast. Make sure your soup is loaded with fiber and protein rich substances like beans, carrots, chicken, etc. Why don't you try the sausage and spinach soup I posted on my blog, you can find it under frugal nutrition.
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.
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 onemeal 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 dothis twice a week; not more. The remainder of the time, you should stick with the program.
Give me some feedback with the 2 weeks to a flatter stomach challenge. I would like some pros and cons about the program.