Sunday, March 25, 2012

My tips for a flat strong tummy :)

From what i have seen alot of girls who are trying to loose weight eat alot of fruit, and dairy products, and do tons and tons of cardio. I got my fitness pal this weekend and every other update is about someone just finishing their cardio session. I believe that  weight training is the way to go. I dont mean those classes that have you lift light weights or squat dumbbells. I believe that  training like a bodybuilder is the best way to loose fat and build muscle ( tone up ). Girls GO HEAVY and when i say go heavy i mean go as heavy as your body lets you, learn your body and learn what works for you. Yes diet is everything but weight training does wonders to your body TRUST ME. If you want a tight strong core, a defined 6 pack then lift like a bodybuilder. Doing a bunch of crunches isnt going to do the job dont be scared of lifting weights ditch the cardio most of the time and start lifting, muscle burns more calories / fat :) Girls you will not look like a man!!!

Food's i avoid

Junk food duh:)
Most fruit
yogurt ( yes greek yogurt too )
soda ect....

I know alot of you eat greek yogurt and alot of fruit during the day but i noticed it makes me bloated.
Yes i do have fruit but never do i have a plate full of it, i have a small serving every other day.

Fruits I always eat

Grape fruit

Another thing that i hear alot is that protein shakes make girls fat. I noticed that it made my stomach alot tighter and i never get bloated. I have my protein shakes with plain water sometimes, i have it as a cheat meal with fruit and milk but i barely do that because it makes me bloated.

My favorite core/ab workouts

planks / side planks  ( i love them )
ball crunches
cable pull in's ( for lower abs )
oblique kicks
Wood shops

Last tip :) DRINK TONS OF WATER (1 gallon) and drink green tea after every big meal ^_^  ( 3-4 cups)

My healthy cheat!

For the past 3 months i have been trying to eat healthy, i was super strict and kept everything plain and boring. I HATED IT! during the week i was fine but during the weekend i fell off. I couldnt keep the diet for more than 5 days! It was frustrating. So for the past 2 weeks i have been trying to eat healthy but im not as strict, i enjoi my chicken breaded or with some sort of seasoning. I eat alot more veggies and i eat fruit once in a while. I also dont worry about my carbs the only things i worry about are keeping my calories between 1500 and 1700. I keep my calories at 1500 5 days of the week and on leg days i take in 1700 or less and i make sure that every meal has protein. During the weekend my boyfriend and I try to enjoi our food while keeping it somewhat healthy. Today we had this for our second meal. We got whole wheat buns , lean beef, and all natural ( reduced fat ) cheese :) i made sweet potato fries seasoned them with pepper and paprika. I had my burger with 0 calorie hot sauce my boyfriend had onions on his. You can have a cheat once a week, make it healthy:) avoid desserts and avoid over eating.

This shows you how much calories i took in for my meal! i have 4 more meals to go! ill make sure to keep it under 1500 calories. This was my 2nd cheat meal this weekend, im really lean so this doesnt hurt me at all. I only have 1 or 2 cheat meals a month. I avoid desserts and if i go out to eat i only eat half of what they give me! I DRINK ALOT OF WATER:)