05/27/15- Paula's Healthy Living Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 28. May 2015 20:04

With bathing suit season at our feet, many people are doing multiples of sit-ups hoping to look better at the pool.

Doing high numbers of sit ups alone is not going to give you the desired ripped abs by summer or even the end of summer!  Why?  The abdominal muscle -wall may be strong, but if it’s covered by a layer of fat, you will only see the fat.  There is a workable solution:

1.        Work the total core:

A.    Develop a workout plan that includes work for upper, middle, and lower abs and your oblique’s (side).

Stability-ball passis a good start to revealing your abs.  While lying on your back, take a large stability ball, medicine ball, or whatever you have available, and hold it in your extended arms overhead.  Rise up into a ‘V’ shape and exchange the ball to between your feet and lay down into an extended position again.  Repeat, keeping your core engaged.

B.      Strengthen the low back which helps stabilize, and strengthen the core.

 

2.       Cardio can help burn the excess fat and calories.

 

3.       ***Your food plan has to support your fitness goals.  You can’t see rippled abs if they are covered with fat.  Control your calorie intake- but it has to be done with eating clean protein, fruits, vegetables, whole grains, low-fat dairy, water that are low in sugar*, and salt.

It is not an easy goal, but if you stay on-target with exercise AND clean, healthy eating, you can have more confidence to look fabulous at the pool!

05/27/12- Sunday Workout :

Spinning bike DVD (with tape at home) -55 minutes

05/27/12- Sunday Food Diary:

Breakfast-

1 cup egg whites, mushrooms, spinach (135 cal)

almond flour pancakes, 1/4 mshed banana mixed in to mix (195 cal)

A.M. Snack-

1/2 cup pasteurized egg whites added to protein shake mix (210 cal)

Lunch-

3 oz low-salt turkey breast(147 cal)

8 oz of salad greens- 1 orange sweet pepper,organic spinach,cup broccoli florets, pea pods (88 cal)

3 oz brown rice (105 cal)

2 tablespoons home-roasted no-salt pumpkin seeds ( 45 cal)

P.M. Snack-

whole wheat tortilla, 4 asparagus, 2 oz low-salt Boar’s head turkey(they use less preservatives)(200 cal)

Dinner-

1/4 Cornish game hen, no skin (208 cal)

1/3 cup curry quinoa made with EVOO, 1 tablespoon Greek yogurt, 1 tbls white raisons ( 165 cal)

1/2 cup broccoli florets, steamed (28 cal)

 Dessert -

8 oz 0% Greek yogurt, bing cherries (150 cal)

TOTAL CALORIES-1611

 

 

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Paula's Healthy Living

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