You probably know that crunches and sit-ups alone won’t give you sculpted abs. Only a drop in overall body fat will uncover your stomach muscles.
 
It is fully possible for you to do this with an effective combination of fat burning cardio, resistance training and clean eating. My clients routinely drop fat and transform their bodies. You can do it too.
 
Here’s how to get beach-worthy abs…
 
1) Exercise a minimum of 4 times per week. It is important to dedicate yourself to working out a minimum of 4 times a week if you want to transform your abs. Anything less than this won’t make a large enough impact on your progress.
 
2) Make sure your workouts are effective. What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. Walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when your workouts are effective.
 
Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air, but it does mean that you need to push yourself.
 
Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again, the key here is to find the right intensity and to keep each muscle group guessing.
 
3) Eat a clean diet. Diet is a big stumbling block for most people. If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how intensely you exercise.
 
Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
 
Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
 
Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
 
Do you want to flatten and sculpt your abs once and for all? Simply decide that you really want it. Commit to yourself—you deserve it.
 
See me for fat-blasting workouts that deliver results. Together we will get you on a programme that will melt the fat off your abs, exposing shape and definition.
 
Call or email me today to get started. Let’s do this!
 

Time for bed…

 
If you’re not getting adequate rest (close to 8 hours each night) then you’re more likely to be hungry, overeat, and put on fat.
 
How does this work? Something like this…
 
If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shape up.
 

Quick & Creamy Chicken Soup

 
By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.
 
Courtesy of RealHealthyRecipes.com
 

What you need

 
Serves 5
 
1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped
 

Instructions

 
1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
 
2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
 
3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
 
4. Bring to a boil.
 
5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.
 

Nutrition

One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

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