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Abdominal muscles (abs). Daily programme with nutritional advice

10 tips:

  1. Drink enough water (about 2 litres per day)

  2. Eat plenty of green vegetables

  3. Eat a variety of seasonal fruit and berries in moderation but daily

  4. Replace white flour with wholemeal flour

  5. Enrich your diet with fibre

  6. Use alcohol in very moderation. Do not smoke.

  7. Prepare and eat at home. Cafes and restaurants should remain an occasional pastime.

  8. Do not diet or starve

  9. Do sport/exercise 3-4 times a week

  10. Try to be active on "non-sports" days and move at every opportunity (climb stairs, take a walk, tidy rooms, wash the car, play active games outside with your children or puppy, walk to the shops, go cycling or rollerblading)

Example of a daily schedule working 8-9 hours on a computer in an office


Morning/ breakfast


  • 2 x glasses of water

  • Coffee

  • A light morning exercise to lift your mood and tone your body:



  • Oat porridge: 5 tablespoons of oats, mixed with a variety of seeds and chopped nuts, cooked in water and flavoured with natural yoghurt, honey, fresh berries, half a banana, peanut butter, dark chocolate chips.

Or

  • One whole egg and two egg white omelette with mushrooms, spinach, a pinch of cheese and a slice of wholemeal bread. A small bowl of a variety of seasonal berries and fruit.

Brunch

  • A 5-minute walk in the fresh air, concentrating on breathing evenly.

  • A handful of nuts, a small bowl of natural yoghurt with fresh blueberries, apple slices with peanut butter, carrot/cucumber/sulphur sticks with hummus.

  • A cup of tea or a glass of water.

Lunch

  • A large plate of green salad with avocado, asparagus, a teaspoon of extra virgin olive oil, pumpkin seeds and 12 grilled shrimps or oven-roasted turkey breast with lemon and herbs.

  • A slice of wholemeal bread.

  • Cup of green tea

  • A small piece of dark chocolate.

  • 2 x glasses of water

  • A 5 minute walk in the fresh air, focusing on steady breathing and positive reflection.

After-dinner

  • 1 glass of water.

  • Cucumber salad with dill, yoghurt or olive oil and a slice of wholemeal bread. You can add some salted salmon or thin slices of hard cheese.

  • A glass of kefir.

Time for workout


Tip - you can have beautiful abdominal muscles and it's up to you!


1. Warm up. 5 min.

2. Core workout


3 sets of 8-10 repetitions per exercise. 30s break between exercises. 1 min break between approaches.


1. Burpees and burpees





*8-10 repeats. 3 x accesses.


2. Exercise push-ups with overhead hold using dumbbells or a barbell for extra weight



*8-10 repeats. 3 x accesses.


3. Jumping Jacks exercise






*8-10 repeats. 3 x accesses.


4. Exercise squats









*8-10 repeats. 3 x accesses.


5. Leg raising exercise while lying on a mat






*8-10 repeats. 3 x accesses.


6. Plank exercise






*3 accesses of 30 seconds each.


7. Cool down



* All of the exercises listed in the basic workout, with the exception of the plank exercise, are performed without breaks, two repetitions each, and at a slower pace than you would normally exercise.


Dinner

  • 2 glasses of water

  • Chicken breast/fish or white fish in a palm-sized piece with unlimited green leaf lettuce, cucumbers, seasoned with herbs and a teaspoon of extra virgin olive oil or steamed broccoli, green beans.

  • 3-4 tablespoons of wholemeal rice or 3-4 small boiled potatoes.

  • Seed mix for the topping.

  • Salt, pepper and herbs for seasoning.

  • Herbal tea or still water.

Before bedtime

  • Half an hour's quiet walk

Video sources:




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