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Sunday, February 9, 2014

The Secret to a flat belly!



You CAN have a flat belly and you CAN achieve abs after children.  What's the secret?  Really, there is no secret.  Abs are not made from doing 1,000 crunches every day. Abs are made in the kitchen!

                               


Everyone has abs but its whether you can see them or not.  The key to see them is to lose body fat.  There is no such thing as spot reduction. You can not pick and choose where you lose fat. You lose fat with proper nutrition and exercise.  

So how do we start the process?  


Let's start in the kitchen.  Use a journal and document everything you are eating.  You may be shocked at what you see after a few days.  You should cut out excess sugar, anything with white flour, soda, juices, fast food, fried foods, dairy, and excess fat.  Stick with lean meats, vegetables, whole grains, and good fats.  Here is a great start!

I guarantee you If you eliminate soda, fast food, regular milk, white flour, and fried foods you will see a huge difference.  You do not have to give up everything you like either. Here are some great swaps:

Whole/Skim Milk- Use Almond or Rice Milk Instead.
We are taught as kids that we need to drink milk.  That is wrong. Yes we need calcium but not from regular milk.  Most milk these days are extracted from cows that are kept producing milk with the help of hormones. Cow's milk is pasteurized, a process that kills the bacteria present up to that point; what most of us forget is that all those dead bacteria are still floating in the milk. New live bacteria continue to proliferate shortly afterwards. Pasteurization also destroys up to 50 percent of the vitamin C present in the milk. Homogenization breaks up the milk fat globules so that the fat mixes throughout; this process has been associated with hardening of the arteries, a problem that in some cases begins at birth. The addition of vitamins A and D can cause the problems associated with hypervitaminosis; it is well known that these two fat soluble vitamins produce toxic reactions when used in excess. In fact, vitamin D promotes calcification and in milk it may cause serious damage to the kidneys. There have been hundreds of scientific papers showing the damaging effects of added vitamin D; among these effects are kidney stones and urinary calculi, hypercholesterolemia, and damage to the eyes. So now, do you really want to drink cows milk or give it to your children??

White Bread, White Rice, White Pasta- Use Whole Wheat Bread, Ezekial Bread, Brown Rice, or Whole Wheat Pasta Instead.
White flour is the most nutritionally useless and harmful staple that us in the western world consume each day.  It’s in everything from bread and baked goods to packaged foods and snacks and our bodies become ‘addicted’ to it because of the quick sugar fix and spike in blood sugar it gives us. . It has no fiber so it makes you constipated (can’t poop) and doesn't keep you feeling full for as long as whole grains so it will make you gain weight especially around your tummy. 

White Potatoes- Use Sweet Potatoes instead.
Cookies, Cakes, Candy- Eat Fruits instead.
Limit processed food and eating out- Use fresh non-boxed foods.

Remember we are not restricting meals,  We are eating 5 to 6 small meals per day and not allowing our body to get hungry. Here is an average day:


Exercise is important as well. Like I said before crunches won't give you abs. Don't waste your time.  Here is what will. Consider how many days you are working out now.  If you are doing 3 days per week, up it to 5. Change your workouts as well.  Going to the gym and using machines won't give you abs either.  You need to do a combination of short high intensity workouts, longer low intensity workouts, and weight training.  

Here are some ideas:


Other things like running, intervals, sprints, and weight training will get you there!
Remember its a combination of exercises.  Don't let your body get used to doing one thing. 

So, it is possible to get abs even after having kids.  Hard work and dedication will get you there!

I believe in you! Go out and do it!

Teresa Copley, AdvoCare Gold 3-Star Independent Distributor
"Empowering YOU to be a champion
teresa@yourbestfitnesscoach.com
352-272-2034







1 comment:

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