By Christian Craig, Founder UNBOWED / Janine Rotter, Director of Fitness Nutrition for UNBOWED
You know what happens when the weather warms up, right?
The wolves head to the water and people put on bathing suits!
And if you are like most of us, you've been putting it off but now it's time to get serious about shedding your winter fur.
Follow these 12 steps and in the next 30 days, you'll be ready to hit the beach for the first day of summer.
Do Some Burpees.
Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.
Here's how to do a burpee: 1) Stand with feet shoulder-width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
CUT THE SALT!
The fastest way to see results even overnight is by cutting out the salt.
Literally, by reducing your sodium intake you will see incredible results within days, and the scale may even drop a few pounds... BONUS! Yep, that's because salt causes water retention? By decreasing your salt that bloated puffy skin will be diminished and will have your abs looking great in a bathing suit in no time!
Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
Your six-pack will thank you.
Pick Up A Medicine Ball.
Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.
Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees, or hold a medicine ball with arms straight up in the air as you do crunches.
Load Up On Fiber.
Wonder how fiber could help you shed pounds and look great on the beach? It's actually quite simple.
High fiber foods are nutrient-dense and low in calories.
This means that you'll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.
Crank Out Some V-Sits.
One of the most problematic areas for women, when it comes to baring it all in a bathing suit, is the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.
Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move.
1. Lie on your side with legs straight and hands behind your head.
2. Raise your arms and legs simultaneously, while exhaling and squeezing your obliques.
3. Repeat on the other side.
Eat Lots Of Lean Protein.
Don't be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.
Lean protein helps support muscle growth while controlling blood sugar – all important factors when it comes to washboard abs. Good sources of protein include; chicken breast, ground turkey, egg whites, grilled fish, and high-quality whey protein.
Do Some Hanging Leg Raises.
Now it's time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.
Hanging Leg Raises are one of the most effective ways to strengthen your abdominals.
1. Hang from a pull-up bar with legs fully extended.
2. Exhale and drive your knees up toward your chest.
3. Inhale as you slowly lower your legs back down.
Stop Eating Sugar.
If you only did this step and skipped all the rest, your abs would look significantly flatter by summer.
We can't emphasize enough how quickly sugar will destroy your hard-earned stomach muscles with a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat.
Enjoy fresh fruit, rather than refined sugar.
Once you stop eating sugar your body will no longer crave it, so don't give in to the initial cravings.
Do Some Mountain Climbers.
Here's an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.
Here's how to do a Mountain Climber:
1. Get into a push-up position.
2. Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Pass On The Grains.
Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you'll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.
Grains are full of insulin-spiking carbohydrates - the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Do Some Sprints.
High-intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven't run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat-burning mechanism into high gear.
Start A Professional Fitness Program.
UNBOWED has a pack of experts ready to get you into your ideal, summer body in the shortest amount of time possible.
It's what we do, and we're pretty damn good at it if we must say so ourselves. ;)
Contact us for your personalized program that will get you those washboard abs that you're wishing for. Email today to get started @ firstname.lastname@example.org.
The secret is to use a vegetable peeler to turn zucchini into long pasta-like strands. This recipe is filled with fiber and is the perfect side to a lean chicken breast.
Here's what you need:
Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein