Bust Belly Fat with Exercise and a Healthy Diet: Bust Belly Fat - Week 3

Bust Belly Fat with Exercise and a Healthy Diet
Bust Belly Fat - Week 3
| Blast Fat with Cardio  | Choose Low-Calorie, High-Volume Foods  | Cardio Resources

	from Paige Waehner Welcome to week 3. How are things going? You might be seeing some results at this point but, if you're not, don't panic! It takes time to see significant results and, if you're doing the diet and exercise programs, you're on the right track. If you're having problems incorporating these new diet and exercise changes, you might want to take the lifestyle quiz to find out if you're really ready to change your life to lose fat and get fit. Now for the third part of our Bust Belly Fat Plan: Cardio and Choosing the Right Foods to Lose Fat.
Blast Fat with Cardio
	Blast Fat with Cardio
	If you're following the program, you've been changing your diet and you've started a strength training program. This week, you'll continue with the strength training program you've chosen (which you're still doing at least 2 non-consecutive days a week) and include some cardio. If you're already doing cardio exercise, good for you! Keep it up and check out the cardio workouts below for some new and challenging workouts. If you're not doing cardio, you'll find some great beginner programs to get you started. For weight loss, you should be doing cardio exercise 3-5 days a week for at least 30 minutes at a medium-high intensity. If you're not ready for that yet, start with what feels good to you and build time each week. Be sure you're monitoring your intensity...if you want to lose weight, you need to push yourself! Our focus this week is interval training. This type of training involves alternating high intensity activity (such as sprints or hill climbs) with low intensity activity (like walking or trotting). Switching between hard and easy helps you burn calories while really boosting your endurance. Choose one or more of the following workouts to get started and, remember, try to get your cardio in at least 3 days a week if you can, making at least one of your workouts interval training. Your other workouts can be a variety of long, slow workouts or short, more intense workouts. Play around with your duration and intensity instead of doing the same thing each time. Cardio for Beginners Interval Training for Beginners Beginner Interval Workout - Level 2 Intensity Workout (For Int/Adv exercisers) Interval Training (Int/Adv)
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Choose Low-Calorie, High-Volume Foods
	Choose Low-Calorie, High-Volume Foods
	If you've ever been on a diet, you've probably experienced the dreaded cravings you get when you start restricting foods. After all, when something is forbidden, doesn't it just make you want it more? A better approach to losing fat is to add healthy things to your diet rather than taking things away. Think of it as taking a positive step towards health rather than having to deny yourself something you enjoy eating. The key to this, of course, is to add more high-volume, nutrient-dense foods to your diet. The more healthy foods you eat, the less room you'll have for junk food and, more importantly, the less cravings you'll experience over time. Here's an abbreviated list of some nutrient-dense foods you can add to your diet: Strawberries Hard boiled eggs Cottage cheese Black beans Spinach Red bell peppers Do it Now Get your nutrients in by choosing one (or more) of the following ideas Make a salad (or buy it in a bag) and add some red bell peppers and a small handful of sliced almonds. Make some easy, healthy burritos by spreading some fat free refried beans on a whole wheat tortilla. Sprinkle with a little low-fat cheddar cheese, wrap it up and zap it in the microwave for about a 1.5 minutes. Pile your sandwich high with lettuce, tomatoes, sprouts, cucumbers and any other veggies you like. For your next side dish, heat up some black beans, throw a little cajun spice in there and sprinkle with a small handful of low-fat cheese. Make a fruit salad with strawberries, raspberries and blueberries. Mix a little yogurt with honey and put a dollop on top for a refreshing dessert.
Cardio Resources
	Cardio Resources
	Cardio 101 Cardio for Beginners Cardio Workouts Perceived Exertion Scale
Paige Waehner
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