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Abs Healthy lifestyle Oblique

How to get rid of Love Handles Quickly

For many women, their one and only target is to lose these side tiers located on top of your obliques. These are the reason for many of the women to look like they are out of shape, lacking of a thin waist. It is true that to get rid of love handles is pretty challenging, but here we are to help you to achieve your dreamy figure with thin waist.

Why are they called love handles?

Even though all of us hate that fat layer, you might be wondering why it gets such a cute name. Well it is because, usually when a couple walks, your partner will grab you by your hip. So instead of fat layer or flab layer, it was called the name “love handles”, then it will give people a familiar and friendly manner than calling with weird names.

What causes love handles?

The major reason behind love handles is the fat retention. This occurs primarily when we had excess of food. In other words, when we consume more calories than the amount of calories we burn. With time, these fat cells deposit around come areas. For men, mainly in abdominal areas. That is why men have huge tummies. Also for women, hip areas and arms. But this can be vary from person to person. As the fat deposition are comes along with the genetics.

How to get rid of love handles

This cannot be done by just doing ab exercises. Because the truth is you cannot burn your excess fat by doing simple exercises which specifically targets some or one of your muscles.

Firstly, you should do HIIT or cardio exercises. If you select to do cardio, then minimum 30 minutes you have to work on that and if you select to do HIIT, then 15 minutes will be more than enough. My recommendation is to go with HIIT as it is more effective. You can follow the below link to get to the HIIT exercises that I honestly followed in my weight loss journey.

HIIT Workouts

So, coming back to the main topic to tell you more about losing love handles, the second most important thing is the food you take in. If you are taking more carbs in your meals, then keep in mind carbs are the main reason for you to have those love handles in the first place. So, focus on your diet. Take less carbs and more fresh vegetables, fruits and proteins. It is okay to take natural food which contains sugar but make sure to limit added sugars and high fat containing food. It is good if you can make your own food other than having from stalls. Then you can achieve your target in a lesser time. Also, make sure to use canola or olive oil when you make your food. You can find many delicious healthy recipes by the below link.

Healthy Recipes

The next important thing is exercising. Along with HIIT workout of 15 minutes, you can do other exercises which targets more on obliques. That’s it. Just 3 tips. You get your dream body.

Oblique Workouts

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Categories
Abs Workouts

Most Effective Exercise for Strong Abs, The Bicycle Crunches

Crunches is the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six pack abs and tightening your abs muscles. Similarly as in other workouts, crunches is also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. Out of all the types of crunches, bicycle crunches can be stated as the best crunches variation according to studies. So in this article we are going to discuss more in detail about bicycle crunches.

Bicycle crunches is a great workout to tone your rectus abdominus muscles and oblique muscles at the same time. But as we have stated in previous articles, you will not get any results if your fat percentage is higher than 10% . Because any of these ab exercises will not help you to burn your fat. These workouts will work only, if you follow them with HIIT or cardio workouts only. Then only you can tone your ab muscles while burning the deposited fat on your body.

When performing bicycle crunches, if you do your repetitions faster, then you will feel it is so easy. But if you really want to focus more and get the best results within a short time, you should do it slowly and feel the movements. So here are the basic steps to perform the great exercise bicycle crunches, which have many benefits including ab strengthening.

  • Lay a mat on the ground and lie on it
  • Put your hands behind your head after crossing the fingers
  • Keep your legs straighten and lift them for about 20 -30 degrees inclination
  • Now move your right elbow towards your chest while bringing the left knee to the chest to touch the right elbow (Important: make sure to move your shoulders when moving your elbows, without moving just the elbow)
  • Now come back to the initial inclined position and do the same for left elbow and right knee
  • Repeat for 50 – 100 repetitions
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Categories
Abs Core Workouts

Best Workout for Six Pack Abs, The Crunches

If your goal is a six pack body, then crunches is a definite workout which you should add to your schedule. Crunches specially targets your abdominal muscles specifically and improves the strength of the ab muscles. Also workouts like planks, push ups and glute bridges works on your abs but crunches are directly focusing on the ab muscles. Not only that, crunches will also have other benefits too. Some of them can be listed as strengthening abdominal muscles and strengthening core muscles.

So here are the steps to perform crunches accurately without causing any harm to the spine and other muscles.

  • Lay a mat on the floor and lie on it
  • Bend your knees and keep your feets on the floor with hip width apart
  • Place your hands behind your head and cross the fingers
  • Now pull your ab muscles to up with an inclination of 30 – 40 degrees or until you feel your abs are working
  • Hold that position for few seconds
  • Slowly return to the starting position

If you are a beginner then it will be hard for you at the beginning. So try to do 20 – 30 repetitions on the first day and increase gradually when you feel nothing after covering the relevant number of steps.

If you have done exercises before, try to do 150 repetitions for a 1 set.

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Categories
Abs Workouts

The Best Abs Workouts for Six Packs

Are you looking for the best abs workout to tone your abs and get your dreamy six pack body? Well, we are really sad to say, but you cannot have six packs by just doing only ab workouts nor for 10 minutes nor for 30 minutes. Even if you workout for 2 hours a day, still you cannot have six packs. The question is why?

The reason is our ab muscles are not visible because of the fat layer on it covering our four or six or eight ab muscles depending on our genes. If you really want six packs in the usual way, the first thing that you should do is to reduce your body fat percentage into 10% or less. Otherwise you never be able to emboss the ab muscles without losing the fat layer. 

So the first thing you need to do if you want to get six packs is, to do workouts to lose body fat. The best way to lose body fat is to do HIIT exercises or high intensity interval training, while following a proper meal plan. Since we have shared the best HIIT workouts and meal plans to lose body fat, we will share the best exercises to emboss your ab muscles while following fat losing exercises and meal plan to tone your abs. Remember doing only these will not be sufficient if your body fat is not less than 10%. So target to do more fat losing exercises. It will only take 15 minutes from your day. Follow the link below to find the best HIIT workouts and here now we will share the best ab exercises to tone your ab muscles and get your dreamy six pack body.

HIIT WORKOUTS

Abs Exercises

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Categories
Abs Back Core Workouts

Reverse Crunches for Perfect Six Pack Abs

Crunches vs Reverse Crunches

Crunches is the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six pack abs and tightening your abs muscles. Similarly as in other workouts, crunches is also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. So in this article we are going to discuss more in detail about the reverse crunches.

Reverse Crunch Benefits

Reverse crunches is a great workout to work your major and lower abdominal muscles and oblique muscles which causes you side tires. Fat covering the oblique muscles are the reason for you to not having a tiny waist. If we get in to the reverse crunches benefits, it’s specialty is it can work the full six pack muscle (the rectus abdominis) and reach the lower and deepest abdominal muscle which is the transverse abdominis. Also reverse crunches help to strengthening core and abdominal muscles. So here are the basic steps to perform reverse crunches.

How to perform reverse crunches?

  • Lay a mat on the ground and lie on your back
  • Keep your legs on the floor while bending slightly from the knees
  • Place your arms beside your hip areas
  • Now slowly lift your legs and buttocks from the mat as shown 
  • Hold for few seconds and slowly come down
  • Repeat for 20 – 30 repetitions
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Categories
Abs Back Legs

Leg Raises Exercise to Tone Lower Belly

Leg raises is a great strength training exercise which specially targets your lower belly and lower belly is the hardest of the abdominal muscles to tone up. For the most of the people, even they are not fat, they have some lower belly hanging down which really looks terrible. So if you are one of them, we think this is the right exercise for you.

Leg raises is a simple but very beneficial exercise which you can do at any place at any time. Because it doesn’t need any equipment to work on. You don’t need even to go to a gym. You can do this workout with wonderful results, right staying at your home. As previously said, leg raises is a great workout with many benefits for no cost. By performing this exercise, you can enjoy many benefits. Some of them are, it can help you to strengthen your core muscles, more calorie burning, less risk of injuries and improvement of flexibility.

Same as the other workouts, leg raises is also have its own variations to target different muscle groups. Some of them are single leg raises, side leg raises, lying leg raises, leg raises hanging and also you can perform it by leg raises machine if your gym have it.

Now let’s get in to how to perform the exercise. If you are a beginner, then try to do 20 repetitions first and then increase by 10 if you don’t feel tired. If you have done this exercise before, then try to do 50 or 100 repetitions without keeping your legs on the ground. Or else you can try to cover by time. If you are beginner try to do for 20 – 30 seconds without stopping. Higher the time you perform quicker the results. So try your best to perform the exercise until your muscles fail to do a single rep again. So here are the basic steps to perform the traditional leg raises. 

  • Lay a mat on the ground
  • Lie on your back on the mat
  • Keep your legs, hands and head in straight line
  • Now lift your legs straight towards upwards until it turns 90 degree angle with your core
  • Then slowly lower your legs until almost touching the ground (keep in mind not to place your legs on the ground, you can only keep your legs down after doing the allocated number of repetitions, not before that)
  • Hold for few seconds
  • Raise your legs back upwards
  • Try 20 or 30 seconds on the first day if you are a beginner, if not try to do 1 -2 minutes. 

Perform leg raises and see the amazing results for your self. Keep in mind that none of the exercises matters until you eat healthy, Check out these recipes.

Healthy recipes

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Categories
Abs Core Glutes Legs Oblique Quadriceps

The Flutter Kicks Exercise for Six Pack Abs

Flutter kicks is a great way to workout many of your body muscles at once. It is more like a cardio exercise but it specially targets your lower abdominal muscles, core, thighs and hip area. So this workout will definitely help you to get your flat abs and get rid of your stubborn belly fat and help you to get your dreamy six pack body.

This is another great workout to strengthen your body for no cost. Because this exercise doesn’t need any equipment to perform. You can do this at anytime and any where. Even you don’t need to go to a gym.

Flutter kicks is also provide many benefits as it is more like a cardio exercise which targets many of your muscles and burn more calories. It also have other benefits including less injuries, strengthening core muscles, improving posture. You can add this exercise even for your HIIT workout session with proper timing to lose weight by burning more calories. Click here to find the routine of our HIIT session. You can change those exercises by adding your favorites with the proper timing.

Now let’s move on to the performance of the exercise. Follow the below to know the exact steps to perform flutter kicks.

  • Lay a mat on the ground 
  • Lie on your back as shown
  • Place your arms beside your thighs and feel free to get support from your hands when needed
  • Now lift your left leg slightly upwards and hold for few seconds while your right leg lies on the mat
  • Then lift your right leg slightly upwards while playing your left leg down
  • Repeat for 100 repetitions

when performing flutter kicks, keep in touch not to form any arch in your back. Back should be entirely lied on the ground in the entire time.

Also, it will be easier for your back if your legs are not that away from the ground. So what I recommend is perform the exercise while keeping your legs near to the ground.

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Categories
Workouts

The Basic Exercises used in the Abs Diet Workout Plan

In this section I’m going to discuss the basic exercises we used in our abs diet workout plan and how we are going to perform those exercises. These are the main exercises we used in our workout plan to burn excess fat deposited in our larger muscles. I have mentioned here the weighted variation which you can perform if you are going to a gym or else the home variation which you can do staying at your home and without  weights. So let’s begin the session now.

1 SQUATS

Hold a barbell with an overhand grip such that it is symmetrically comfortable on your upper back. Then keep your feet shoulder-width apart, and set the knees slightly bent, back straight, and eyes focused direct ahead. Now slowly lower your body as if you were sitting back into a chair, remember to keep your back in its natural alignment and your lower legs nearly  perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Same way do the exercise with a dumbbell in each hand, keeping your arms beside your thighs.

2 BENCH PRESS

Lie on your back on a flat bench with your feet wide  beside the bench. Grab the barbell with an overhand grip, hands just beyond with shoulder width apart. Now lift the bar off the uprights, and hold it with the straighten arms over your chest. Slowly lower the bar to your chest. Pause, then push the bar back to the starting position.  Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Home variation is just the standard push ups. Get into the pushup position. Hands shoulder width apart. Back straight while the elbows bent. Lower your upper body until your chin almost touches the floor and then push back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

3 PULL DOWN

Sit on a lat pulldown machine. Reach up and grasp the bar with an overhand grip (4 to 6 inches) wider than your shoulders. Sit on the seat while letting the resistance of the bar extend your arms above your head. Then pull the bar down until it almost touches your upper chest. Hold this position for 2-3 seconds, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation 

Home variation of pull down is just the bent over row. Stand with shoulder width apart, knees slightly bent. Now bend over until your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor with palms facing in. Now pull the dumbbells toward your chest directly up, until they touch the outside of your chest. Pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

4 MILITARY PRESS

Sit on an exercise bench, hold the barbell at shoulder width apart with your hands. Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring back to the starting position where the front of your shoulders. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Sit on a sturdy chair as a substitute for a bench, hold one dumbbell in each hand, about level of your head. Now push the dumbbells straight overhead until your arms are almost fully extended, hold for a count of one, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

5 UPRIGHT ROW

Grab the barbell with an overhand grip, stand shoulder width apart, knees slightly bent. Let the barbell hang at arm’s length in front of your thighs, thumbs pointed toward each other. Now bend your elbows and lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

In home variation of upright rows is the same, use one dumbbell in each hand instead of the barbell. Repeat this for the given number of repetitions (usually 10 -15 reps).

6 TRICEPS PUSH DOWN

Stand facing the machine. Grip the bar which is attached to the cable with your hands which is about 6 inches apart, elbows tucked against the sides. Now bring the bar down near your thighs until your arms are almost stretched. Return back to the starting position.  Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Home variation of the triceps pushdown is nothing but the triceps kickback. Stand with your knees on a bench bent your core downwards as your back is almost parallel to the bench. Now bend your elbows to about 90-degree angles, raising them to just above the level of your back. This is the starting position. Now extend your forearms backward while keeping your upper arms stationary in a manner when they’re fully extended, your arms should be parallel to the ground. Pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

7 LEG EXTENSION

Sit on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are fully extended. Return back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

In leg extensions, the home variation as a substitute is the squat Against the Wall. For this, stand with your back flat against a wall. Then squat down until your thighs are parallel to the ground. Hold this position for as long as you can. That will consist of one set. If you are a beginner aim for 20 seconds in start, and work your way up to at least 45 seconds.

8 BICEPS CURL

Stand straight while holding a barbell or dumbbell in each hand, in front of you. Palms must face out while your hands shoulder-width apart and your arms hanging down in front of you. Curl the weight toward your shoulders, hold for a few seconds, then return to the starting position.Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

In biceps curl the home variation is the same. Only use a set of dumbbells instead

9 TRAVELLING LUNGES

Place a barbell across your upper back. Stand at one end of the room with feet hip-width apart. Because you need space to walk about 20 steps. Now step forward with your left foot, and lower your body so that your left thigh is parallel to the floor and your right knee almost touches the floor. Now stand again and switch the legs. So that the right thigh is parallel to the floor and the left knee almost touches the floor. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Do the same exercise with a dumbbell on each hand instead of the barbell. 

10 STEP UP

Use a step or bench which is at least 18 inches off the ground. Place your left foot on the step such that your knee is bent at 90 degrees. Your knee should not advance past the toes of your left foot. Push off with your left foot, and bring your right foot onto the step, keeping your back straight. Now step down with the left foot, followed by the right. Alternate the leading foot, or do all of the repetitions leading with one foot and then alternating. Once you feel comfortable try with dumbbells.

Home variation

Home variation is also the same, only use a staircase instead of a step.

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Categories
Abs Workouts

The Ultimate Abs Diet Workout Plan to Change Your Body in 6 weeks

This is the set of workouts that I have been telling you all which helps you to make your dream body.  In this workout plan, in case you need to use dumbbells, first start with a low weight which makes you comfortable. When you feel that it’s nothing, just increase the weight by a small amount. (take the next sized dumbbell which is closest). So likewise continue doing this. 

Monday (Ab emphasize)

Repeat this circuit twice in the first two weeks. Then thrice after that.

Exercise RepetitionsRestSets
Traditional Crunch12 – 15none1
Bent-Leg Knee Raise12 – 15none1
Oblique V-Up10 each sidenone1
Bridge1 or 2none1
Back Extensions12 – 15none1
Squat10 – 1230S2
Bench Press1030S2
Pulldown1030S2
Military Press1030S2
Upright Row1030S2
Triceps Pushdown10 – 1230S2
Leg Extension10 – 1230S2
Biceps Curl1030S2
Leg Curl10 – 1230S2

Tuesday (optional)

Light cardio exercise like walking for 30 minutes

Wednesday (Ab emphasize)

Repeat this circuit twice in the first two weeks. Then thrice after that.

ExerciseRepetitionsRestSets
Standing crunch12 -15none1
Pulse up12none1
Saxon side bend6 – 10 each sidenone1
Side bridge1 or 2 each sidenone1
Back extension12 – 15none1
Squat30S30S2
Bench press1030S2
Pull down1030S2
Military press1030S2
Upright row1030S2
Triceps pushdown10 – 1230S2
Leg extensions10 – 1230S2
Bicep curl1030S2
Leg curl10 – 1230S2

Thursday (optional)

Light cardio exercise like walking for 30 – 45 minutes

Friday (Leg emphasize)

ExerciseRepetitionsRestSets
Squat10 – 1230S2
Bench Press1030S2
Pulldown1030S2
Traveling Lunge10 – 12 each leg30S2
Military Press1030S2
Upright Row1030S2
Step-Up10 – 12 each leg30S2
Triceps Pushdown10 – 1230S2
Leg Extension10 – 1230S2
Biceps Curl1030S2
Leg Curl10 – 1230S2

Saturday (Abs Workout Plus Interval Workout)

ExerciseRepetitionsRestSets
Traditional Crunch12 – 15none1
Bent-Leg Knee Raise12none1
Oblique V-Up6 -10 each sidenone1
Bridge1 – 2none1
Back extension12 – 15none1

Sunday

Relax, it’s Sunday. Enjoy your day as you want. 

Follow the post, “The Basic Exercises used in the Abs Diet Workout Plan” to know how to perform the exercises mentioned in the abs diet workout plan.

Here I will attach the article that I wrote for you to know about the basic exercises we used in this workout plan.

The Basic Exercises Used in Abs Diet Workout Plan

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Categories
Abs Healthy lifestyle Healthy Recipes Workouts

The Most Powerful Abs Diet & Workout Plan to change your body in 6 weeks

Are you also dreaming of 6 pack abs? Need to stay nice in a swimsuit? Need to burn your excess fat? If your answers are yes, then this is the perfect diet to get into your dreamed shape.

Abs are the  perfect fashionable badge of fitness. If your abs are flat, then you definitely  cannot be a person with excess fat. Abs are the ultimate predator of your health too. But why do we need a flat stomach? Is it just to be nice? Or are there any other  perks? Now let’s discuss more about that. Our body gives the impression of ourselves over others. Others use the appearance of your body to measure who you are? What sort of a person you are in the first impression. If you have a nice body, then most of the people, both men and women will think “oh.. She or he has a nice body, she or he may be a smart person with a great personality”. Literally, our body gives us the strength to make our personality in front of others. Even in sex, all of us and our partners love to have perfect bodies. Flat stomachs are the booster of sex appeal which makes the abs are the part of the body which has the power to seduction over both men and women. 

Maybe you never tried to flatten your abs, or maybe you have tried but eventually given up after failing. So now I’m going to tell you the diet that I follow to flatten my abs. I am a lean person before getting into teen ages. But after hormonal changes with age, I became a fat person. I had tires around my belly and my back was not sharp. So I started to follow many things to get into the shape that I love.  Out of all my experiences, I have mentioned here my diet plan and the simple workout plans that I follow during the time of me trying to get my dream body.

Firstly I will talk about the diet plan. The most important thing is you do not need to starve yourself to get the perfect body. You have to eat 6 times a day. All we have to do is to take control of what we are eating. But who says this? The researchers at Georgia state university developed a special technique to measure hourly energy balance calories we are burning vs the amount of calories we take in. The results were challenging. They have found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those who were over 500 calories in either ingestion or expenditure were the fattest, while those with the most balanced energy levels were the leanest. So if you eat only your three squares a day, you’re creating terrific imbalances in your energy levels. Between meals, you’re burning many more calories than you’re taking in. At mealtimes, you’re taking in many more than you’re burning. Research has shown that this kind of eating plan is great to build our perfect body. 

The next important thing is when to eat. Researchers at the University of Massachusetts analyzed the eating habits of 500 men and women and found some interesting connections between the way people eat and the risk of becoming overweight. Out of the results, it has shown that people who ate at least one midday snack had -39% risk of obesity, people who ate the dinner as the biggest meal of the day had 6% risk of obesity, the people who did not eat within 3 hours  after waking up had 43% risk of obesity, the people who ate 3 or more times in restaurants had 69% risk of obesity, the people who went to bed with hunger had 101% chance of getting obesity and the people who skipped their breakfasts had 450% risk of obesity. So for the diet plan I recommend to use the below time schedule. 

8 A.M.: breakfast

11 A.M.: snack

1 P.M.: lunch

4 P.M.: snack

6 P.M.: dinner

8 P.M.: snack

The 7 day Abs Diet Plan

Unlike other diet plans, this plan is far different from them. This plan let you eat what you love to eat with a little bit of control. So without further ado I will give you the diet. To find these magic recipes I will attach the links of the recipes at the end of this article. 

Breakfast Snack 01LunchSnack 02DinnerSnack 03
MondayOne tall glass of low calorie  chocolate oatmeal smoothie2 tsp peanut butter, raw vegetables (as much as you want)Turkey or roast beef sandwich on whole grain bread, 1 cup fat free or 1% fat milk, 1 apple1 ounce almonds, 1 ½ cups berriesBeef Cracker MeatballsOne tall glass of chocolate oatmeal smoothie
TuesdayEgg Special Sandwich2 tsp peanut butter, 1 bowl oatmeal or high fiber cerealSalad3 slices deli turkey, 1 large orangeSpecial Chicken Salsa1 ounce almonds, 4 ounces cantaloupe
WednesdayOne tall glass (8 to 12 ounces) low calorie strawberry smoothie(make extra for later)1 ounce almonds, 1 ounce raisinsGuac Roll1 stick string cheese, raw vegetables(as much as you want)Chile-Peppered SteakOne tall glass (8 to 12 ounces) low calorie strawberry smoothie
Thursday1 slice whole-grain bread with 1 tablespoon peanut butter, 1medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cupberries8 ounces low-fat yogurt, 1 can low-sodium V8 juiceTurkey Bacon Tortilla 3 slices deli roast beef, 1 large orangeSpecial Pepper Salsa2 teaspoons peanut butter, 1 cup low-fat ice cream
Friday One tall glass (8 to 12 ounces) Orange Banana Smoothie1 ounce almonds, 4 ounces cantaloupeCheese Muffins3 slices deli roast beef, 1 large orangeTurkey Special Rice8 to 12 ounces Orange Banana Smoothie
SaturdayOne tall glass (8 to 12 ounces) Magic Berry Smoothie 1 bowl high-fiber cereal, 1 cup low-fat yogurtLeftover Chili Con Turkey2 teaspoons peanut butter, 1 or 2 slices whole-grain breadCheat meal! Have whatever you want. anything you can dream ofOne tall glass (8 to 12 ounces) Magic Berry Smoothie 
SundaySpecial cheese hamburger2 teaspoons peanut butter, 1 can low-sodium V8 juice2 scrambled eggs, 2 slices whole-grain toast,1 banana, 1 cup 1% or fat-free milk3 slices deli roast beef, 1 slice fat-free cheeseBBQ King 1 ounce almonds, 1 cup low-fat ice cream

Now let’s move on to the abs diet workout plan. This workout will help you to emphasize the larger muscle groups, the chest, back and the legs. What? Wait but I was going to tell you about an abs workout right? The answer for this question is, the most of our body muscle is found below our belly button. So the lower body is the place where we build the most muscle in the least amount of time. Working larger muscle mass triggers the release of  large amounts of growth hormone which will burn our body fat and give you the flat stomach which you were dreaming to get. So in this program we are focusing more about our large muscle groups and afterwards you can see the great change in yourself  when you begin to reshape your body. 

During the first two weeks, do the circuit twice a day. Then increase it to 3 circuits. At the end of 6 weeks you can have your dream body.

I will attach the link of the abs diet workout plan and the meal plans followed in the diet plan, at the end of the article for your reference. Best of luck with your new life after these top secret diet plans and the workout. 

Abs diet workout plan

The Abs Diet Special Breakfasts & Lunches

The Abs Diet Special Dinners

The Abs Diet Special Smoothies

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