Shedding LB's for the Summer

   If you're like me when summer comes around you want to feel good about putting on your suit and heading out to the pool/lake/beach/neighbors sprinkler.  My athletes often ask me how they can tone their lower abs.  The truth is that most people feel as though their abs are not toned to the extent that they want them to be because our midsection is a haven for body fat.  That is one place that our body's love to store excess body fat.  To get rid of this is a challenging task that requires ALOT of discipline.  Most of us can work out when we need to, but it is our food choices that hold us back from maximizing our body's potential.  I have a few simple concepts to follow that will put you on your way to the summer body that you want...

Eat more often throughout the day:
    Most people don't have a problem with the concept of eating more often but the key to this concept is eat LESS more often.  Choose a protein and vegetable combo that you enjoy, mix in fruit, have a smoothie.  Try to eat about 5-6 times a day with more balanced portions.  As Americans we tend to load our diets with heavy foods at night, I suggest reversing that and eating your biggest meal in the morning.  Load your body up with energy for the day. 

Eat more vegetables:
  Vegetables have vitamins and nutrients that our body needs to function properly.  If you are consistently working out doesn't it make more sense to eat foods that your body needs to fuel and refuel rather than just eating foods that will simply satisfy your hunger?  Eating these types of foods forces your body to work and process the nutrients.  Eating fatty foods with no nutrients basically tells your body that you need to store the calories up as energy (which it does as fat). 

Eat (good) carbs:
  Most of our diets already have enough carbs in them, but just not the right types.  Sugar is crucial for us to have but in moderation.  You need to eat complex carbohydrates that are essential to produce energy and refuel the body.  (Check out this article on the difference between simple and complex carbs).  Also, stop drinking sugary drinks!!!  There are enough low/no calorie drinks that taste great now.  Those are just wasted calories. 

Check your calorie balance:
  The EASIEST way to successfully lose weight is to determine how many calories you burn each day (try this site) and take in fewer than that number (try this site).  Calories out versus calories in.  It really is that simple. 

Exercise:
  This one is also really simple.  Do something everyday.  At least 15 minutes of exercise.  This is where you have to motivate yourself.  Push yourself each day and don't let yourself off the hook.  If you need some accountabilty contact me and Ill keep you on task. 

Follow this model:
Meal 1: Protein and Complex Carb
Meal 2: Protein and Fruit
Meal 3: Protein, Complex Carb and Vegetable
Meal 6: Fruit
Meal 4: Protein and Vegetable
Meal 5: Protein and Vegetable

My suggestion is to do some research on the amount of protein you should take in daily and the different options of foods that fit into these catagories.  Contact me if you have any questions...
 

This week's at home workout:
**All exercises are linked! Scroll over to see demonstrations
*Take as many breaks as you need to complete the following exercises
*Do this 4 times this week

100 crunches
30 Wide arm pushup
30 Side Lunges (each leg)
30 Modified Diamond Press Up
3, 30 second planks