can you give me a diet to eat when trying to get abs? (for women)?
can you just give me a very strict, very clear diet? like:
breakfast: tea, salad, water
lunch: salad, tomato, water
you know like that, just very direct. i tried googling it but i only got books on how to do it. thank you!
You need to eat lean meats (chicken, fish, turkey, lean beef) , low gi fruits (apples, bananas, pineapple, oranges), green veggies (broccoli, celery, green lettuce, spinach), only whole wheat breads (look on the package and see if the first ingredient is whole wheat flour, if it is it should be excellent unless it has high fructose corn syrup like Mrs Bairds does). Jillian Michaels from largest loser has a fantastic quote, "before you eat your food question yourself, does it have a momma or did it come from the disturb a curfew? If not don’t eat it." Eat 5 – 6 small meals a day, this will increase your metabolism and help you to not feel so hungry in linking meals. It’s all about part and calorie control regardless of what food you are eating, but remember cleaning up your diet and eating X amount of calories of lean excellent healthy foods instead of X amount of calories of candy bars (I know you are doubtless not eating 4 candy bars a day but its just an model) will help you lose it quicker. The leaner you are eating the quicker you will lose it, and you will get a toned healthy look instead of a skinny jiggly look. You also need to drink at least 8 glasses (8oz) of water a day. Sometimes hunger is mistaken for thirst so if you are hungry drink 8 oz of water and wait 30 minutes, if you are still hungry then eat a set alight healthy snack. Water also helps you feel fuller longer and helps flush out toxins that may prevent stout loss. Also allow your self a cheat day (but don’t go over board and eat everything in sight or like 5 cakes in that day). Allowing yourself a cheat day once a week will help cut out cravings… Reckon of it like a reward if you did well with your diet and exercise that week have a piece of pie… If not just stick with you healthy food. You can find recipes for decent tasting healthy foods on sights like bodyforlife.com and bodybuilding.com and also on recipe sights like allrecipes.com, foodfit.com, cookinglight.com and foodnetwork.com
You need to do a excellent mix of both cardio and strength training, strength training is not going to make you look like Arnold, I promise (unless you are taking test). Toning and building muscle strength will help you lose stout quicker as you will be burning calories all day to feed your muscle tone instead of just while you doing cardio activity and it increases metabolism. Running, walking, rollerblading, swimming are excellent cardio work outs. You can also get some at home videos. I personally like Gilad’s Kick boxing, Cathe Friedrich, ten minute solutions videos (ten minute solutions are excellent because they have 5 ten minute segments and you can do one or all five or three or what ever you want to do at the time and they have a variety, like dance, pilates, yoga, etc.), shape and woman’s health videos. Also if you get cable/satellite, find the Fittv channel and scroll through the guide and see if anything sounds fascinating and do it or record it if it doesn’t fit into your schedule at the time the program comes on. Get your self some 5 pound dumbbells or a gym member ship and do bicep curls, push ups, sit ups, squats, dead lifts, lunges, tricep over head extensions, chest presses, shoulder presses, etc. You can do most of this on your own if you just go and buy some free weights, but a gym membership is caring as well. If you do end up getting a gym membership I would consult a personal trainer (most memberships come with a free session) they can show you what to do and come up with a meal plot for you… You can find the videos I mentioned on the web at collagevideo.com, or at ross (cheap cheap at ross) or walmart or any other place that sells dvds.
Lastly, don’t get discouraged, it takes time (it didn’t didn’t get there over night, its not coming off over night)… you should be bringing up the rear 2 pounds of stout a week safely, more is not typically safe. but you could gain weight mainly if you are gaining muscle. So if you get on the scale and it says you’ve gain two pounds don’t freak out… just look in the mirror and go by how your clothes look and feel on you. Hope this helps! email me if you have any other questions!
This is what I do typically:
on work days(it is different because I get up at 4:30 and literally leave within ten min of waking to leave for work)
1st meal: protein shake in cream or any kind of milk
2nd meal: tuna/chicken/beef, brocolli
3rd meal: campbells select harvest
4th meal: protein shake
5th meal: grilled chicken salad
on other days
1st meal: eggs, meat and maybe a small amount of hashbrowns, oatmeal, or cheerios
2nd meal: protein shake
3rd meal: grilled chicken salad
4rth meal: protein shake
5th meal: some sort of meat and a green type of veggie, lettuce, brocolli spinach etc
another thing I like is to make a protein pizza, message me if you wan to know how to make it..
Okay, I am going to give you a diet very similar to the one a personal trainer gave me. I’m not certified, but I am very knowledgeable about the topic.
Breakfast: Protein, Healthy Fats, Fiber, Excellent Carbs
1 whole egg, 2 egg whites, 1 carton high fiber oatmeal, 1/2 cup fruit (berries or banana are fantastic with the oatmeal)
Snack 1 ( 3 hours after breakfast): Protein, Excellent Carbs
1 orange, moderate handful of almonds
Lunch ( 2 hours after Snack 1): Protein, Excellent Carbs, Healthy Fats
4oz. grilled chicken breast, 1 cup baby spinach/romaine lettuce, 1tsp. olive oil, 2tbsp. balsamic vinegar, tomatoes
Snack 2 ( 3 hours after Lunch): Protein, Excellent Carbs
1/2 cup stout free cottage cheese, 4 wheat thins
Dinner ( 2 hours after Snack 2): Protein, Excellent Carbs, Fiber
4oz. grilled chicken breast/salmon/extra lean disturb a curfew beef, 1/2 cup steamed broccoli, 1/2 cup steamed asparagus, 1/2 small baked sweet potato
Snack 3 is optional, but if you have a craving, its a excellent thought. Here is where you can have something like a yogurt.
Make sure you drink 8oz. water every 2-3 hours, and make sure you drink a bottle of water immediately when you wake up. Kickstarts your metabolism. And breakfast should be within 1.5 hours of waking up, no questions questioned. A multivitamin is a excellent thought too.
Exercise is vital, so do some set alight weight training 3 days a week, and interval cardio 3 days a week. Use http://www.fitday.com to count and calculate your calories. If you are trying to cut stout, eat 40% of your calories in protein, 30% stout, 30% carbs. http://www.diet-blog.com/archives/2005/12/26/how_to_calculate_your_daily_calorie_needs.php
will show you your caloric needs. Women typically need less healthy fats than men, so make sure you don’t eat too many nuts, peanut butter, olive oil, etc.
Dark green vegetables are best for you. Set alight colored lettuce has nearly no nutritional regard, and is like eating water.
Complex carbs only! No starchy vegetables (carrots, potatoes, etc.)
No fruit after 1pm, no bread (even whole grain) after 3pm.
Do this plot, and you’ll strip stout. Guaranteed. I’d recommend looking for The Abs Diet for women, because it’s more tailored to your needs.References :
You need to eat lean meats (chicken, fish, turkey, lean beef) , low gi fruits (apples, bananas, pineapple, oranges), green veggies (broccoli, celery, green lettuce, spinach), only whole wheat breads (look on the package and see if the first ingredient is whole wheat flour, if it is it should be excellent unless it has high fructose corn syrup like Mrs Bairds does). Jillian Michaels from largest loser has a fantastic quote, "before you eat your food question yourself, does it have a momma or did it come from the disturb a curfew? If not don’t eat it." Eat 5 – 6 small meals a day, this will increase your metabolism and help you to not feel so hungry in linking meals. It’s all about part and calorie control regardless of what food you are eating, but remember cleaning up your diet and eating X amount of calories of lean excellent healthy foods instead of X amount of calories of candy bars (I know you are doubtless not eating 4 candy bars a day but its just an model) will help you lose it quicker. The leaner you are eating the quicker you will lose it, and you will get a toned healthy look instead of a skinny jiggly look. You also need to drink at least 8 glasses (8oz) of water a day. Sometimes hunger is mistaken for thirst so if you are hungry drink 8 oz of water and wait 30 minutes, if you are still hungry then eat a set alight healthy snack. Water also helps you feel fuller longer and helps flush out toxins that may prevent stout loss. Also allow your self a cheat day (but don’t go over board and eat everything in sight or like 5 cakes in that day). Allowing yourself a cheat day once a week will help cut out cravings… Reckon of it like a reward if you did well with your diet and exercise that week have a piece of pie… If not just stick with you healthy food. You can find recipes for decent tasting healthy foods on sights like bodyforlife.com and bodybuilding.com and also on recipe sights like allrecipes.com, foodfit.com, cookinglight.com and foodnetwork.com
You need to do a excellent mix of both cardio and strength training, strength training is not going to make you look like Arnold, I promise (unless you are taking test). Toning and building muscle strength will help you lose stout quicker as you will be burning calories all day to feed your muscle tone instead of just while you doing cardio activity and it increases metabolism. Running, walking, rollerblading, swimming are excellent cardio work outs. You can also get some at home videos. I personally like Gilad’s Kick boxing, Cathe Friedrich, ten minute solutions videos (ten minute solutions are excellent because they have 5 ten minute segments and you can do one or all five or three or what ever you want to do at the time and they have a variety, like dance, pilates, yoga, etc.), shape and woman’s health videos. Also if you get cable/satellite, find the Fittv channel and scroll through the guide and see if anything sounds fascinating and do it or record it if it doesn’t fit into your schedule at the time the program comes on. Get your self some 5 pound dumbbells or a gym member ship and do bicep curls, push ups, sit ups, squats, dead lifts, lunges, tricep over head extensions, chest presses, shoulder presses, etc. You can do most of this on your own if you just go and buy some free weights, but a gym membership is caring as well. If you do end up getting a gym membership I would consult a personal trainer (most memberships come with a free session) they can show you what to do and come up with a meal plot for you… You can find the videos I mentioned on the web at collagevideo.com, or at ross (cheap cheap at ross) or walmart or any other place that sells dvds.
Lastly, don’t get discouraged, it takes time (it didn’t didn’t get there over night, its not coming off over night)… you should be bringing up the rear 2 pounds of stout a week safely, more is not typically safe. but you could gain weight mainly if you are gaining muscle. So if you get on the scale and it says you’ve gain two pounds don’t freak out… just look in the mirror and go by how your clothes look and feel on you. Hope this helps! email me if you have any other questions!
This is what I do typically:
on work days(it is different because I get up at 4:30 and literally leave within ten min of waking to leave for work)
1st meal: protein shake in cream or any kind of milk
2nd meal: tuna/chicken/beef, brocolli
3rd meal: campbells select harvest
4th meal: protein shake
5th meal: grilled chicken salad
on other days
1st meal: eggs, meat and maybe a small amount of hashbrowns, oatmeal, or cheerios
2nd meal: protein shake
3rd meal: grilled chicken salad
4rth meal: protein shake
5th meal: some sort of meat and a green type of veggie, lettuce, brocolli spinach etc
another thing I like is to make a protein pizza, message me if you wan to know how to make it..References :