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15 minutes abs challenge workout to lose belly pooch at home ll shat rong

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১. Get 150 minutes of heart-pumping cardio per week These are the CDC guidelines for healthy, active adults. Cardio can include anything from jogging, jumping rope, cycling, or a spin class. Without cardio each week, the strength training exercises may tone your abs, but you’ll have excess fat covering them up. 2. Fit in HIIT 1-2 times per week High Intensity Interval Training (HIIT) is crucial to anyone looking to burn fat. HIIT helps burn fat and torch more calories in a shorter amount of time than other workouts. Consider HIIT your intense workouts, while your cardio workouts are more steady-state. You need a mix of both! 3. Eat clean and lean It’s true, you can’t work off a bad diet. Make sure your diet includes plenty of protein, veggies, and healthy fats. Not sure what eating clean looks like in the real world? Download my Clean Eating Program to learn the right balance of healthy carbs, fats, and protein to eat for optimal health and weight management, plus a two-week meal plan and grocery lists to get you prepped with the basics. 4. Minimize stress levels High cortisol (the stress hormone) levels have actually been linked to belly fat retention. Manage stress through meditation, yoga, and self-care and see if you notice a difference. Although it’s not necessarily the first step in addressing belly fat, for some people chronic stress can definitely cause them to hold on to more visceral fat. And….Drumroll please! The next step is to perform our 15-minute workout to get rid of lower belly pooch 2-3 times per week! Here’s what you’ve been waiting for! 15-Minute Workout To Get Rid Of Lower Belly Pooch Now that you’ve learned the diet and lifestyle changes needed to get rid of lower belly pooch, here is the 15-minute workout that completes the picture. This workout will tone and sculpt all the muscles in your core, including your transverse abdominus, rectus abdominus, and oblique muscles. (Your transverse abdominus is considered your “low abs” and is especially crucial for toning the lower stomach!) Do this workout first thing when you get up, while the kids are eating breakfast, or at the gym on your lunch break—whenever you have time to squeeze it in. ***Food Plan*** day 1 Breakfast: DIM ER SADA O PUI SHAK AR KACHA MORICH DEA DIM VAJI OLIVOIL DEA Mid-morning snack yogurt 1 large grapefruit lemon typ Lunch 100g chicken with ½ red capcicam, ots sosaa bikal 2 apple gajor Dinner 1 ta ruti 1 serving of sweet potato fries Salad with 4 Tbsp olive oil/vinegar dressing ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, , day 2 Breakfast 2 Tbsp of peanut butter with 1 piece of toast 1 banana Snack 25 almonds Lunch Spicy Chicken and Pasta Snack 0% fat Greek yogurt Dinner 70 grm ckn 2 cups of ful kopi or brokoli ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, day 3 Breakfast 100g ckn, plus spinach 1 large grapefruit Snack 25 almonds Lunch Brown Rice 1/3 Cup Mixed veggies with olivoil 1 apple Snack 25 almond Dinner Lemon Chicken with 1 cup brown Rice 2 cups of broccoli or ful kopi ,,,,,,,,,,,,,,,,,,,,,,,,,,,, day 4 Breakfast Loaded Vegetable Omelet 1 banana Snack baby carrots Lunch 100 grm ckn boiled with capsinam black paper 2 apple Snack 0% fat Greek yogurt Dinner Penne with Chicken Marengo 2 cups of broccoli or ful kopi Salad with 4 Tbsp olive oil/vinegar dressing 1 serving of sweet potato fries ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, day 5 Breakfast 3 eag white tost pinat batur 0% fat Greek yogurt Snack 15 snap peas gajor / sosa Lunch 100 grm ckn & ruti 2 apple Snack 2 banana Dinner 1 cup of brown rice 2 cups of Steamed broccoli or ful kopi ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, day 6 Breakfast 0% fat Greek yogurt 3 wag white Snack 1 Luna Bar Lunch The I-Am-Not-Eating-Salad Salad 25 almonds Snack 30 baby carrots sosa Dinner 100 grm Chicken @ Spinach 1 cup of brown rice ,,,,,,,,,,,,,,,,,, DAY 7 Breakfast Loaded Vegetable Omelet 1 banana Snack 15 baby carrots Lunch Chicken boil Snack 0% fat Greek yogurt Dinner Brown rice 2 cups of broccoli ......................... Protein Choices Lean red meat Chicken (no skin) Turkey Fish Low-fat dairy—except for eggs Carb Choices Sweet potatoes Yams Beans Corn Brown rice Oatmeal Whole grain products Veggies (these are fibrous carbs) and fruits such as strawberries Bananas Pears Grapefruit Apples Carbs To Avoid Cookies Cakes Pastries Candy White flour High sugar foods Fat Choices Cold water fish Low fat cheeses Sunflower seeds Walnuts Almonds Peanut butter Olive oil Canola oil Safflower oil - eat these in moderation Fats To Avoid High-fat meats High-fat dairy High-fat salad dressings Deep-fried foods Butter youtube channel টা subscribe করুণ https://www.youtube.com/channel/UCO2SRcl23T0Y75TySI-HLuw?sub_confirmation=1
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