Bust Belly Fat with Exercise and a Healthy Diet: Bust Belly Fat - Week 4

Bust Belly Fat with Exercise and a Healthy Diet
Bust Belly Fat - Week 4
| 6 Meals a Day for Weight Loss  | Deal with your Stress  | Weight Loss Resources

	from Paige Waehner You're on the home stretch now! Now is a great time to check your progress and record your new measurements in your Progress Chart. It's also time to incorporate the last component of your exercise program--your abs. You already know that ab exercises don't trim belly fat, but that doesn't mean you shouldn't work them. Spending time on your abs and back will help you build a strong torso to protect your back and keep you strong. Choose an ab workout below and get going! Remember to treat your abs like another muscle group: Work them 2-3 nonconsecutive days a week and keep your reps at 20 or below. If you can do more, it's time to increase your intensity or try new, more challenging moves. If you want to keep going and need a more in-depth program, consider signing up for my free 12 Weeks to Weight Loss program.
	Work your Abs and Back
	In the previous weeks, you've learned about raising metabolism with cardio and strength training workouts. You also got a taste of some unique core exercises during the first week. This week, we're taking that further, featuring a list of workouts that focus on the abs and back. These workouts can be added on to your strength or cardio workouts, but don't do them every day. Like other muscles, your abs need rest to grow stronger. The following workouts offer some traditional moves (like crunches) as well as more dynamic exercises for your abs and back using everything from an exercise ball to resistance bands. Pick your workout and add it to the strength and cardio program you've been doing for a strong torso. Beginner Abs (Beg) Basic Ab Exercises (Beg/Int/Adv) Abs and Back (Int/Adv) Abs, Hips & Thighs w/ Medicine and Exercise Ball (Int/Adv) Dynamic Abs (Int/Adv) Sample Ab Workout (Beg/Int/Adv) Yoga/Pilates for Abs(Int/Adv) Core Strength
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6 Meals a Day for Weight Loss
	6 Meals a Day for Weight Loss
	In previous weeks, you've learned a few things to add to your diet to make them healthier and more filling (omega 3 fatty acids, fiber and nutrient-dense foods). This week, you'll get a big more structured and learn how to set up a 6-meal a day eating plan. Eating mini-meals throughout the day can keep your metabolism going strong as well as helping you feel satisfied all day. If you don't eat this way, it's best to ease into it by adding a small mini-meal each day. Start by getting a rough idea of how many calories you need each day with these steps: Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. Take an average after seven days of eating and divide that number by six to determine about how many calories should be in each meal. For example, if you need to eat 1800 calories a day, that means you'd eat six meals, each with about 300 calories a piece. To come up with your meals may take some time and effort but it's worth it! Some examples might be: Meal 1: Cereal, skim milk and fruit Meal 2: A piece of whole wheat bread with a tablespoon of low-fat peanut butter and a small apple Meal 3: Frozen Lean Cuisine and a salad Meal 4: A bowl of oatmeal made with skim milk, fruit Meal 5: Grilled salmon, veggies and whole wheat couscous Meal 6: Fruit smoothie These are just samples, but you'll find some great mini-meal ideas using these resources: Best Mini-Meals Ideas for Simple Meals and Snacks Mini-Meal Ideas for the South Beach Diet Start today by mapping out a plan for the week. Decide what you'll eat and then schedule your eating in your calendar, just like you do with your workouts and other appointments. Make sure you have everything you need in the fridge and pantry and get started.
Deal with your Stress
	Deal with your Stress
	Stress can contribute to a host of problems like depression, anxiety, ulcers and heart disease, just to name a few. Research has also shown that chronic stress can contribute to accumulating excess fat around the belly. When the hormone cortisol is released in response to stress, the body tends to store more fat around the abdominal area. Dealing with stress is crucial if you want to lose fat, especially around the belly. Exercise. Moving your body can help you handle mental stress more productively, as well as decrease depression and anxiety while enhancing self-esteem. Journaling Yoga Therapy Meditation Deep Breathing Relaxing with Stretching Exercises Massage Therapy Get Started Today Make a list of what you can do right now to reduce the stress in your life. Some ideas might be: Take a breather. Set an alarm to go off every hour to remind you to stand up, stretch and relax. Organize something. Choose one thing--a drawer, a shelf, a corner of the closet--that needs to be cleaned out and organized and spend 5-10 minutes doing so. Breathe. Take at least two minutes today to close your eyes and breathe deeply and slowly. Focus on your breathing and give your mind a short break. Laugh. It reduces stress and feels good. Learn more about 5 Changes for a Low-Stress Lifestyle
Weight Loss Resources
	Weight Loss Resources
	Weight Loss Resources Weight Loss at About Low Carb Diets at About Walking at About
Paige Waehner
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