Crazy ab workout – If you lack time to exercise because you are working long hours or our constantly traveling for business then this is a workout for you.
Here are twelve crazy ab workouts to use to improve your core. These workouts are part of my 12 week weight loss workout program that includes both a HIIT workout as well as abdominal workouts.
These 12 crazy ab workouts are appropriate for all fitness levels.
If you are trying to get a flat stomach a good guideline is to try to eat no more than 1500 calories for women and 1700 for men! Do not eat less than 1200 calories as this is the minimum calorie intake required to fuel your metabolism! If you eat less than this then any weight lost will be from water and muscle rather than from fat and although you may have a slimmer stomach, there is likely to still be fat that you can’t shift!
Eat small regular meals to help regulate your blood sugar levels and insulin production. Regulating insulin production is the major concern when it comes to weight management. Eating regular meals in the right proportion of protein/carbohydrates/fats, is the way to make real changes in body composition (see no. 8 for the correct proportions!).
Every time you eat your body requires calories to digest the food! This is called the Thermal Effect of Food (TEF). Eating more often (every few hours) will burn off more calories from the TEF. However, DO NOT OVEREAT! Aim for around 1500 (women) for weight loss and 2000 calories for weight maintenance!
Keep a food diary for one week and rank how you feel at the end of each meal. You may be shocked into how many takeaways you eat, or how many units of alcohol you consume, or how little fruit and veg you eat! A poor diet will quickly become obvious during exercise when fatigue, poor recovery, and even injury occur.
If you are feeling hungry, drink a glass of water (speeds up metabolism) and wait 10 minutes; if you’re still feeling hungry, eat! Your body cannot distinguish between hunger and thirst so you may be taking in extra calories when your body just needs a drink!
Chew your food and eat slowly! By eating slowly, you will consume fewer calories, enough to lose 20 pounds without doing anything! This is because it takes approx. 20 minutes for your brain to register you are full. If you eat fast you continue eating past the point where you are full, taking in extra calories.
Eat a higher amount of protein. Protein has a greater thermal effect on the body, which means that it takes more calories to burn protein then it does to burn carbohydrates or fats. Also, it will help you to maintain your muscle mass, which is essential to improve metabolism. It has been shown that the rate of which you lose weight on a high protein diet is faster compared to if you eat a lower protein diet. However, this does not mean that you stop eating carbohydrates like in the Atkins diet. You can eat carbohydrates as long as they are from brown whole grain products, or oats. So eat things like brown bread, porridge, use brown flour instead of white. You want to eat a ratio of 1 to 1 of protein to carbohydrates, and 30% fat.
Download a calorie counting app like my fitness pal on android or apple. It will surprise you how many calories you are eating. Also, it will allow you to track your macro nutrient intake. Macro nutrient intake is the percentage of fats, carbohydrates and protein you consume from foods in your daily diet.
Cut out wheat (breads, biscuits, cereals) and cow’s products for 14 days. Some people have wheat and/or lactose intolerance (the ability to breakdown milk sugars in the stomach) The result of this is that the food causes stress and intolerances in the intestines and stomach area. The result of any stress is inflammation, and guess where?? Yep, the stomach! Not only will you lose a lot of weight if you cut these out for 14 days, you’ll find you stomach and love handles will reduce significantly. Slowly, introduce some wheat or dairy back in after the 14 days, but if you notice any stomach pains, gas, nausea etc then you know you have an intolerance to that “food” source
Any of the 20 minute ab workout infographics you will find here will help you get a six pack. However, you will get better results with a good diet.
In fact, you may even struggle to lose weight if your diet is poor.
For example, you may have lost some weight around your body but still have a pocket of fat around your stomach that you can’t get rid of.
This may be because you’re intolerant to wheat, milk, or even chicken.
How to Test for food intolerances
We all can’t eat the same foods. Some of us can have foods that are acidic like orange juice, while other people will have a bad reaction to acidic foods.
For this reason try to avoid foods which you are intolerant too.
Food intolerances can cause you to suffer from headaches, fatigue, mouth ulcers, wind, depression, stomach ulcers, make you bloated, or can add to weight gain.
Food intolerance is when your immune system responds to foods which are eaten regularly like wheat or milk over a long period of time.
A higher amount of these foods are needed to build up in your system and you can be intolerant to any food. Food intolerance must not be mistaken for a food allergy as the two are different.
If someone is allergic to nuts only a small amount is needed to cause a reaction.
It can cause their tongue to swell and eyes to bulge and the affect is immediate, while with food intolerance the foods you are intolerant to takes a longer time for the body to react to the foods, and the symptoms can vary in severity.
Some people try to test for food intolerance by doing finger prick tests, but these tests are rarely accurate, in my opinion, and don’t work.
The best way to find out whether you are intolerant to foods is to complete an elimination diet. There are two phases to this, and it lasts 2 months in total.
Keep a diary to record how you feel on a day to day basis.
Foods you are allowed to eat
· Lamb, turkey, pork, duck, goose, rabbit (all fresh and unprocessed)
Any fresh vegetables
You should still be eating the stage one diet and should have completed at least one month of it before moving on to this stage.
Foods which you are allowed
If you do not move on to Stage 2, do the following: Reintroduce one item each week that you have been excluding. Here is an example schedule:
If you react to any of these foods then stop taking them immediately, wait till you are feeling well again, and then try the next item on your list. At the end of the testing period you can reintroduce all the foods to your diet that you had no reaction to.
If you do move on to Stage 2, do the following reintroduction schedule:
At the end of the eight week reintroduction phase
If you are trying 2 foods in one week and react to any of the foods during the week you are reintroducing it, then stop for at least 5 days. At the ends of the 8 weeks you can reintroduce any of the foods that you feel you reacted to following the previous procedure, by reintroducing them one at a time each week. Once you have completed this phase and aren’t reacting to anything you are eating, you can then reintroduce all the items you excluded in stage 1 by following the reintroduction phase for stage 1.
Weeks 11 and 12
Weeks 8 and 7