- Do not skip meals!
It is very important not to skip meals. Eat more to lose more, but eat right! The saying “abs are made in the kitchen” is so true because this is where you start. Maintaining a healthy and strict diet is very important yet very challenging. your meal plan should reflect your fitness goal.
2. Work out your whole body.
Don’t just stick to doing crunches, yes crunches are a good way to build your core but not the only way! It is known that working out your lower body burns more calories than doing crunches (Squats for example are one of the best exercices for that). It is not possible to build abs if there are no exercise variety because the body needs to burn fat overall to see the abs muscles!
3. Eat small meals.
Eating small portions will boost your metabolism hence your body will burn more fat. Instead of eating 3 meals a day opt to eating 6 small meals a day! Don’t forget to drink plenty of water too!
4. Cardiovascular exercises.
The great thing about cardiovascular exercises is that about 70% of what you burn is fat. High intensity exercises are more recommended than low intensity ones when you are targeting to burn fat, but doing low intensity training is better than doing nothing at all!
5. Don’t train abs everyday.
Training your core muscles everyday will just kill the muscle instead of helping it grow. Like our “30-Day Ab Challenge” (that is available for free by the way) we concentrate on our abs only 4 times a week (this can be lowered to 3 times a week too).
Here’s a simple answer: You should always lift as much weight as you can for the number of repetitions targeted by an exercise.
However, you will be able to determine the weight you should be lifting after deciding what is your objective and what are you targeting during your workouts.
- Strength training means choosing weights that allow you to train in a rep range of 1-6.
- Building muscle means choosing weights thats allow you to train in a rep range of 8-12.
- Focusing on muscular endurance means choosing weights that allow you to train for at least 15 reps.
Note: If you are completing the last 2 reps of your set easily, you need to increase the weight you are lifting.
Always challenge yourself!
We call them “love handles” but we all want to get rid of them!
Fat sitting on the side of our tummy is one of the hardest to lose.
Here are 4 exercises that will help you target those love handles:
1) Side Plank Crunch (3 sets of 10-12 reps on each side)
Directions: Get in the position of a side plank, pull your knee towards you chest and crunch your opposite elbow towards it.
2) Standing Obliques (3 sets of 15 reps on each side)
Directions: Stand with your legs wide apart, extend arms up straight above your head, bend over to your right foot (Try to reach as far as you can) then make your way to the left foot, then pull back up.
3) Knee Drop (3 sets of 10 reps on each side)
Directions: Lie down on your mat, legs off the floor into a tabletop position. Drop your knees to the right side keeping your abs tight and back flat. Exhale and pull to center, then inhale and drop your knees back to the opposite side.
4) Plank Up-Downs (8 reps on each side)
Directions: Get in a plank position. Starting with one arm, lower down to your mat, then follow with the next arm. Move back up, one arm at a time, to the fully extended plank.
Some of the transformations using our guides are up on the website!!
Check them for some motivation!
Go to link: www.selactivefitness.com
So I will be posting a 1 week fat burning workout guide for the next 5 days (since you will have 2 rest days).
You can start this whenever you want! Don’t forget, if you are looking for home based workout programs, check our website www.selactivefitness.com
So let’s get started!!
- 30 jumping jacks
- 10 squats
- 10 lunges
- 20 high knees
Circuit 1: (4 to 5 rounds)
- 10 push-ups
- 25 squats
- 20 mountain climbers
- 30 sec plank
- 25 V-ups (or any type of crunches you prefer)
Circuit 2: (1 to 2 minutes of each exercise)
- Push-ups (or spidermans)
- Squats + Kick back
REMEMBER!! Rest 5 minutes before starting the second circuit and if you are tired try to push harder, if you fail to do so just listen to your body!!
HAPPY CHALLENGE EVERYONE! (don’t forget to comment below, would love to hear your feedbacks!)
We wanted to let you now that our website is finally live!
You can now purchase our e-books, read our blogs, and contact us!
We currently offer 2 e-books:
- A “30-day Abs Challenge” for $4.99
- A “30-day Butt Challenge” for $4.99
A “12-week total body challenge” will be available soon…
Click here to visit: www.selactivefitness.com
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Hope to hear from you soon!
We would like to start by thanking all our followers and specially anyone who is visiting this blog!
This is the first time we ever set a blog, but we decided to do so to be able to share fitness tips and motivate you all throughout you fitness journey.
Please feel free to ask any questions or post suggestions, we would love to answer you all!
Selactive Fitness Team