12/01/13- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 2. December 2013 14:18

It’s a sad truth that doing large numbers of abs crunches or sit-ups will not give you a ripped-six-pack set of abs.

The layer of fat that sits on top of your muscle layer (subcutaneous) must be reduced to reveal these muscles.  You can move in this direction by practicing clean eating.  Do cardio 5 days per week for 45-60 minutes or interval training for 30 minutes 3 out of the 5 recommended days (higher intensity cardio, burns calories quickly, but requires rest between days). 

Unfortunately, age, genes and heredity plays a part in the goal for that “cut mid section”.  You can be diligent in your training and eating, but not look like the magazine cover athletes/models.  That doesn’t mean you shouldn’t try!

Focus on the core region as a whole in your training.  If you have access to a cable machine or exercise weight tubes, you can hook them over a pole or really solidly attached pipe.  Attach high, and kneel with your back facing the cable.  Bend at the waist, and use your abdominals to pull down toward your knees.  Your back should be rounded and your core engaged.  Return to the starting position slowly.  It’s important to feel the burn moving both directions.

Another effective exercise is to sit on a bench, knees up in a boat position.  Hands are holding firmly to the bench behind your rear.  Extend legs forward and then back to the beginning position without jerking.  This fully engages your core and protects your back.

You can find other exercises in abs/exercise books, magazines, and on the internet.  Always remember:  keep your core engaged during all aspects of the exercises.  Feel the burn and protect your back!

 Workout  11/1/10: Wednesday

Treadmill- 30 minutes

Strength train- legs: gym

Hoist leg extention-66lb

Leg Curl-97 lb

Abductor- 50 lb

Adductor- 60 lb

Rear kick-70 lb

Calf raises-45 lb

Food Diary 12/1/10: Wednesday 

 Breakfast-

4 egg whites, 1 cup spinach (110 cal.)

1 piece Ezekial toast, butter flavored spray (80 cal)

A.M. Snack-

1 portion 0 % greek yogurt, cut strawberries( 105 cal)

 Lunch- 

3 oz quinoa(120 cal)

Salad- 2 cup spinach, 1/2 sweet pepper1/4 cup yellow squash, 1/8 cup cucumber (total of 8 oz) (88 cal.)

4 oz bison steak- (120 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 apple slices (210 cal)

Dinner- 

 4 oz Mahi Mahi, crushed pinapple, curry  (120 cal)

1 cup steamed broccoli (25 cal)

7 asparagus spears, squeeze of lemon (22 cal)

1/3 cup brown rice(75 cal) 

Dessert- 

2 oz dark chocolate( 130 cal)

apple ( 57 cal)

1 wine (100 cal)

TOTAL CALORIES-1394

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Paula's Healthy Living

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