logo
g Text Version
Beauty & Self
Books & Music
Career
Computers
Education
Family
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
Money
News & Politics
Relationships
Religion & Spirituality
Sports
Travel & Culture
TV & Movies

dailyclick
Bored? Games!
Nutrition
Postcards
Take a Quiz
Rate My Photo

new
Bible Basics
Houseplants
Romance Movies
Creativity
Family Travel
Southwest USA
Irish Culture


dailyclick
All times in EST

Clairvoyance: 08:00 PM

Full Schedule
g
g Weight Loss Site

BellaOnline's Weight Loss Editor

g

Thirty Day Weight Loss Challenge Abs and Core


Ready to lose weight, strengthen your core and tone your abdominals? This is an easy but effective thirty day challenge to incorporate into your current routine. You will work your core and target the abdominals with specific exercises that can be done at home with no equipment required. These exercises will increase in intensity from week to week, resulting in increased core and abdominal strength. In addition to exercise, changes to your eating habits are imperative if you want to lose some pounds and see definition in your abdominals.

In this challenge, simply eat your carbohydrates earlier in the day when you need them for work and exercise, then reduce your carbohydrates and calories in your evening meal. Your evening meal will consist of 4-6 ounces of lean protein, two cups of green vegetables and a spinach salad. Incorporate a nutrient dense smoothie for either breakfast or snack each day. Try to eliminate sugar, alcohol, bread and processed foods for optimum results and make water your drink of choice.

Prepare for success by planning and shopping for your groceries at the beginning of the week. Write down your menu prior to going to the grocery store so that you already have healthy choices in mind for your daily meals. Make a grocery list for smoothie ingredients, lean protein for the week, and plenty of green vegetables.

Smoothie ingredients:Avocado, fresh organic spinach, plain organic greek yogurt, organic bananas, organic chocolate or vanilla protein powder, organic blueberries, organic almond or coconut milk and cinnamon.

Smoothie Recipe
banana
1 cup of blueberries
avocado
1 cup spinach
4 ounces of yogurt
scoop of protein powder
8 ounces of almond or coconut milk
1 teaspoon of cinnamon
2 to 3 cubes of ice

Blend all ingredients until smooth. You can have this smoothie for breakfast or for a snack each day.

Recommended evening meal
4 to 6 oz of lean beef, chicken or fish
2 cups of green beans or broccoli
1 cup of fresh spinach salad with 1 tsp of walnuts, 1 tsp of low calorie dressing, 1 tsp of feta cheese

Abdominal and core exercises- These exercises only take five minutes a day. You can do them two times a day if you want to see quicker results. If you are a beginner, modify the plank exercises on your knees. Use the following guidelines as a goal, but take breaks when needed.

Weeks 1 and 2:
(Monday, Wednesday, Friday)
Plank- 30 sec
Sit ups- 30 sec
Bicycle- 1 minute
Crunches- 1 minute
Plank- 30 secs
Sit ups- 30 secs
Bicycle- 1 minute

(Tuesday, Thursday)
Jumping Jacks- 1 minute
Burpees- 1 minute
Plank Jacks- 1 minute
Mountain climber- 1 minute
Plank Jacks- 1 minute

(Sunday- Recovery day)

Week 3
(Monday, Wednesday, Friday)
Burpees- 1 minute
Plank- 1 minute, 30 seconds
Burpees- 1 minute
Plank- 1 minute, 30 seconds

(Tuesday, Thursday)
Mountain climbers- 1 minute
Crunches- 1 minute
Bicycle- 1 minute
Mountain climber- 1 minute
Crunches- 1 minute

(Sunday- Recovery day)

Week 4
(Monday, Wednesday, Friday)
Plank- 2 minutes
Burpees- 1 minute
Plank- 2 minutes

(Tuesday, Thursday)
Mountain climber- 2 minutes
Bicycle- 1 minute
Mountain climber- 1 minute
Bicycle- 1 minute

(Sunday- Recovery day)

It is recommended that you talk with your physician before beginning this or any other weight loss or exercise program.
Add Thirty+Day+Weight+Loss+Challenge+Abs+and+Core to Twitter Add Thirty+Day+Weight+Loss+Challenge+Abs+and+Core to Facebook Add Thirty+Day+Weight+Loss+Challenge+Abs+and+Core to MySpace Add Thirty+Day+Weight+Loss+Challenge+Abs+and+Core to Del.icio.us Digg Thirty+Day+Weight+Loss+Challenge+Abs+and+Core Add Thirty+Day+Weight+Loss+Challenge+Abs+and+Core to Yahoo My Web Add Thirty+Day+Weight+Loss+Challenge+Abs+and+Core to Google Bookmarks Add Thirty+Day+Weight+Loss+Challenge+Abs+and+Core to Stumbleupon Add Thirty+Day+Weight+Loss+Challenge+Abs+and+Core to Reddit




RSS | Related Articles | Editor's Picks Articles | Top Ten Articles | Previous Features | Site Map




For FREE email updates, subscribe to the Weight Loss Newsletter


Past Issues


print
Printer Friendly
bookmark
Bookmark
tell friend
Tell a Friend
forum
Forum
email
Email Editor


Content copyright © 2014 by Patricia Mitchell. All rights reserved.
This content was written by Patricia Mitchell. If you wish to use this content in any manner, you need written permission. Contact Patricia Mitchell for details.

g


g features
Why Everyone Should Cross Train

Anyone Can Benefit From Yoga

Break Your Weight Loss Plateau With Four Easy TIps

Archives | Site Map

forum
Forum
email
Contact

Past Issues
memberscenter


vote
Poetry
Daily
Weekly
Monthly
Less than Monthly



BellaOnline on Facebook
g


| About BellaOnline | Privacy Policy | Advertising | Become an Editor |
Website copyright © 2014 Minerva WebWorks LLC. All rights reserved.


BellaOnline Editor