I like challenges and this will definitely be a challenge! First, I have had 4 babies and anyone who has had a baby knows what pregnancy does to your midsection. Second, I like food. Actually I LOVE food! Not healthy food either. People just assume that because I'm a fitness instructor I eat healthy. Nope! I was blessed (or cursed!?) with a decent metabolism which means I can eat like junk and still maintain a healthy weight (I'm sure all that exercise helps!). It is hard for a thin, healthy person to find the motivation to eat healthy and clean. But my ultimate goal is to eat clean and have a healthy lifestyle. Striving for visible abs will (hopefully) be the incentive I need to get my eating on track.
This will probably be the most difficult and challenging of all my goals. It will require a level of discipline I have never had to exercise before. Although it will be difficult, this goal is still attainable for me. The last my body fat was checked (December of 2013) I was at 16%.
This is in the "excellent" and "elite athlete" range for my age. My abs are already somewhat defined now and all I need to do is focus on shedding the last layer of belly fat.
Abs are made in the kitchen, not the gym.
It is 80% nutrition and 20% exercise.
You can't out-exercise a bad diet.
Unfortunately, what you eat is a crucial part of getting great abs. Proper nutrition and "clean" eating is an important part of the puzzle. This will be what I struggle with the most. I have never really counted calories more than a few days in a row and when I did count calories I never stayed within my calorie goal. Did I mention I love food?
So my first step in finding my abs will be to just
count calories and stay within my calorie goal. I will try to eat mostly healthy options, but I will be less concerned with carbs, sugar intake, etc.
I will be focusing on protein. My goal will be to get 130-150g of protein per day. Why focus on protein and why so much? Protein accounts for about 50% of our body's dry matter, helps rebuild and repair our muscles, and keeps us feeling fuller for longer. Protein is especially important during weight loss to help prevent the loss of lean muscle. The RDA recommend adults get 0.8g of protein per kilogram (2.2 pounds) of bodyweight. However, it has proven to be very beneficial for weight lifters and heavy exercisers (I am both) to consume 1.6-2.2g of protein per kilogram of bodyweight.
I will also be dividing my calories into 3 meals + 2 snacks throughout the day.
Here is what my meal plan will be for the next 7
days:
Breakfast
Friday-Sunday (breakfast-on-the-go): Myoplex Muscle drink
Monday-Thursday: 1 cup of cooked oatmeal +
berries and a Chili Omelette*
Snack
Protein bar and Banana
Lunch
White Chili**
Carrots
Snack
Banana-Blueberry Muffin***
Boiled Egg
Supper
Friday-Mango Mojito Chicken (new recipe!)
Saturday-Thursday- I will alternate between Homemade Chicken Soup and Salad with Chicken Breast
*Chili Omelette Recipe
- 1 whole egg
- 3 egg whites
- 1 Roma tomato, diced
- 1/4 cup sweet yellow onion
- 2 TBS diced green chilies
- Sprinkle with Mozzarella cheese and hotsauce (optional)
**Two Bean White Chili Recipe
- Chicken breast, chopped
- 2 cans of black beans
- 1 can of pinto or white beans
- 1 green pepper, diced
- 1 small onion, diced
- 2-3 cloves of garlic (optional)
- 1 small can of green chilies
- 1 large can of no-salt added tomatoe sauce
- 2 cups of chicken broth
- Hot sauce to taste
- Spices of choice (I use chili powder, cumen, and paprika)
***Banana-Blueberry Muffins Recipe
- One cup of whole wheat, rice, or oat flour
- 2 scoops vanilla whey protein powder
- 1 cup of unsweetened applesauce
- 1/2 cup of plain, greek yogurt
- 1/2 cup blueberries
- 3 egg whites
- 1 ripe banana
- 2 tsp of baking powder
- 1 tsp of baking soda
- 1/4 tsp vanilla
- 1 TBS honey
1. Combine all dry ingredients
2. In separate bowl combine all wet ingredients. Except blueberries
3. Spray muffin pan. Fill 1/2-3/4 full.
4. Sprinkle blueberries over batter
Bake @325 degrees for 12-18 minutes
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