This strategy will fuel your workouts and restock your supply of stored muscle glycogen. Remember, this isn't a low-carb approach, it's a carb-cycling approach, so don't succumb to the "less is always better" mindset!
The next step in our Six-Pack Abs program is to crank up the cardio to burn even more calories. HIIT is an effective way to burn more calories in less time.
Unlike SS training, HIIT involves alternating intervals of high- and low-intensity exercise, with your heart rate rising and falling appropriately. To optimize fat burning, do the high-intensity intervals at a pace you can't keep up for very long. Follow up with the low-intensity intervals to recover and prepare yourself for the next high-intensity session.
HIIT burns more calories in less time than SS, and it elevates your metabolism so that you burn calories at a higher level for as long as 24 hours post-workout.
This elevated fat burning is due to excess post-exercise oxygen consumption, or EPOC, in which your body gives off more heat than normal. Along with burning fat like crazy, this may actually increase your muscle mass. If you haven't done much of this type of cardio, start with a light warm-up, then follow a work-to-rest ratio of about , or 1 minute of sprinting followed by 3 minutes of slow jogging.
If that's too intense, use second intervals: 30 seconds of sprinting followed by 90 seconds of jogging. Over time, as your cardiovascular fitness improves, aim for a work-to-rest ratio of When you keep a steady pace and steady heart rate on the elliptical machine or treadmill, you're engaged in steady-state cardiovascular training.
Such programs typically range from minutes with a heart rate at percent of your maximum heart rate MHR. This type of cardio gets a bad rap these days, but it has its place in a program. For one, it isn't demanding in terms of recovery—indeed, it can actually help to reduce muscle soreness.
Because it isn't incredibly intense, you can do it on low-carb days. And finally, it helps to build endurance, a quality that can help you get more out of both training and life. So ignore the haters who say you have to choose either HIIT or steady-state. For most people, a balance of both is best! Listed below is a two-week schedule that pairs your carb intake with the appropriate level of cardio.
Additional cardiovascular exercise: Optional, on non-strength-training days. Examples are cycling, running, swimming, walking, and using cardio machines. An interval workout is recommended for 1 day a week, and light cardiovascular exercise like walking is recommended for 2 of your 3 off days. Abs exercises : Twice a week. I recommend doing them before your strength training or interval workouts. If you need to familiarize yourself with the different parts of the Abs Diet workout, click here.
Here, you're going to do circuit training to optimize your muscle-building potential. That is, you'll perform one set of an exercise and then move immediately to the next exercise, with just 30 seconds of rest. Follow the order of the exercises here ; that will allow you to work different body parts from set to set. Click here for a complete set of exercise descriptions and instructional photos. By alternating between body parts, you'll keep your body in constant work mode and be able to perform the movements back-to-back without rest.
Here's why circuit training works so well: You'll save time because you'll cut the amount of rest you need when you alternate muscle groups. More important, you'll keep your heart rate elevated throughout the workout, so you'll burn even more fat while you're exercising -- whether it's in the gym or in your own living room.
In the first 2 weeks of the program, do the circuit twice. Move from exercise to exercise with no more than 30 seconds of rest in between. When you complete one circuit, rest for 1 to 2 minutes, then complete the second circuit. After the first 2 weeks, when you've become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout.
In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by 10 percent or less. Here's a sample schedule of how you might arrange your workouts. Go on to the next page to see the rest of the week's schedule Complete one set of each ab exercise, then choose one interval workout from our selection.
Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position.
As your feet lightly touch the floor, repeat. Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques. And the best way to lose that fat is, of course, through your diet ideally combined with a good workout program.
This is why I wanted to share with you the best female diet plan for abs and getting lean in general! I have talked about why you need protein for fat loss in a previous post it also discusses if eating more protein will cause your muscles to bulk up. One of the issues that people have when cutting carbs is the lack of fiber. Fats are high in calories, which is why people have been scared of eating them in the past due to the popularization of high carb, low- fat food.
The truth is — healthy fats are extremely good for you and will actually help you LOSE fat. They help with the production of hormones that regulate your metabolism, they help your body burn fat as fuel, they help protect your vital organs, and they have LOTS of other bodily functions.
And, most importantly for every diet regime- fats will make you feel full. If you really want to get those abs, I would also highly recommend you to find out your body type. This is super important since different body types lose weight and build muscle differently.
I have created a special Body Type Quiz that will help you learn your body type in just 2 minutes. But I have written another blog post on the recommended macronutrients for each body type so have a read of this!
To work out your ideal calorie intake, read this blog post. I have made the meals quite simple and hopefully they are easy to prepare. You can always change it up a bit, but make sure you keep the calories and macros the same. When you go low carb your body will start shedding extra sodium and water weight as your insulin levels go down. Snacks: Banana muffin click for the recipe.
I am a bit fan of intermittent fasting for getting lean faster, so I wholeheartedly recommend it for dropping body fat. Katia January 19, , pm. Don January 20, , am. Barbara January 21, , am. Penny Hammond January 21, , am. Tracy January 23, , pm. Penny Hammond February 2, , pm. January 26, , am. Penny Hammond January 27, , pm. Joyce February 3, , am. Can you drink Diet soda while on the cleanse or regular plan? Penny Hammond February 3, , pm. Esmeralda February 3, , pm. Jane February 3, , pm.
Penny Hammond February 4, , am. Michelle February 3, , pm. Thanks for the time you put into helping others. Penny Hammond February 4, , pm. Hope that helps! Lance February 9, , am. Penny Hammond February 9, , pm. Gail C. February 13, , pm. Penny Hammond February 15, , am. Masood opel February 18, , am. Penny Hammond February 18, , pm. Linda T February 20, , am. Penny Hammond February 20, , pm. Linda T February 24, , pm. Chris Walker February 21, , am.
Is stevia an approved sweetener? My Garden of Life brand protein powder contains it. Penny Hammond February 22, , pm. Laura February 21, , pm. Thank you for this concise and helpful explanation of the Zero Belly Diet! Roger February 23, , pm. Penny Hammond February 23, , pm. Heidi Bullinger February 25, , pm. Penny Hammond March 4, , pm.
Brenda July 6, , pm. Amy February 28, , pm. Kathy Connett March 1, , pm. Kathy Connett April 1, , am. Penny Hammond April 1, , pm. Of course, how could anyone not like beans? Len March 4, , am. John Cook March 9, , pm. Penny Hammond March 10, , pm. Russ Byne March 14, , pm. Penny Hammond March 15, , pm.
Jesslynn March 17, , am. I have just started week 2. Can I drink a zero belly drink for breakfast instead of breakfast? Penny Hammond March 17, , pm. Steve March 20, , pm. Penny Hammond March 20, , pm. Penny Hammond March 22, , pm. Barb Doppel March 24, , pm. I want recipes, not just a list of ingredients! Penny Hammond March 25, , am. Barb Doppel March 25, , pm. Janet March 25, , am. Penny Hammond March 25, , pm. You could substitute with another protein, using the given portion sizes.
Kelly March 26, , pm. Can I eat pickled beets on Zero Belly? Penny Hammond March 27, , am. Kathy March 30, , pm. Penny Hammond March 31, , am. Lorie C April 6, , am. Penny Hammond April 12, , am. Jan April 13, , am. Is there an app for the Zero Belly Diet? I am not finding one in the IOS store. Penny Hammond April 13, , pm. Becky April 14, , pm. Taliay April 30, , pm.
Penny Hammond May 3, , am. Michelle Thibault June 1, , pm. Thanks again, Michelle Thibault very happy participant. Penny Hammond June 1, , pm. Joe June 1, , pm. Penny Hammond June 2, , pm. Joyce July 1, , am. Susan Rowe August 28, , pm. Penny Hammond September 1, , am. Fran September 2, , am.
Penny Hammond September 2, , pm. Fran September 2, , pm. Sandi September 14, , am. Thank you for all the great information. Found it to be helpful in searching for answers. Penny Hammond September 19, , am. Carol September 14, , am. Penny Hammond September 19, , pm. Hey is the flat belly diet the same as the zero belly diet. Penny Hammond October 2, , am. Does anyone have any links to share? Charlie October 3, , am.
Can a type 1 diabetic use this diet for weight loss and not have medical issues. Penny Hammond October 5, , pm. Matz October 6, , pm. Penny Hammond October 7, , pm. I hope it goes well for you. Louise October 16, , pm. Penny Hammond October 23, , pm. Do you think squash is an acceptable vegetable? Sheryl October 27, , pm. Penny Hammond October 31, , pm. Doni November 8, , pm.
Penny Hammond November 18, , pm. Jenn December 5, , pm. Would a pomegranate seeds be considered a red fruit? Thanks in advance! Penny Hammond December 13, , pm.
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