Abs Diet – Plan about Nutrition and Exercise

The Abs diet is a six-week plan that combines nutrition and exercise. It emphasizes twelve power foods that are the staples of the diet. It focuses on building muscle through strength training, aerobic exercises, and a dietary balance of proteins, carbohydrates, and fat.

The Abs diet developer David Zinczenko says:

it will allow people to lose weight —primarily fat—while developing a leaner abdomen and increasing muscle tone, strength, general health, and inside health. The diet has two components: exercise and nutrition.

Nutrition:

There are six general guidelines that are the basic principles of the diet.

• Eat six meals a day
• Drink smoothies regularly
• Know what to drink and what not to
• Do not count calories
• Eat anything you want for one meal a week
• Focus on the Abs diet twelve power foods.

Twelve power foods:

• almonds and other nuts (unsalted and unsmoked)
• beans (except refried and baked)
• green vegetables, including spinach, broccoli, brussels
• sprouts, and asparagus
• non-fat or low-fat dairy products
• instant oatmeal (unsweetened and unflavored)
• eggs and egg substitute products
• lean meats, including turkey, chicken, fish, and beef
• peanut butter
• olive oil
• whole-grain breads and cereals
• whey protein powder
• berries

Other foods that can be eaten often:

It includes almond butter, apples, avocados, bananas, bean dips, brown rice, Canadian bacon, canola oil, cashew butter, citrus fruit and juices, edamame, fruit juices (sugar-free), garlic, hummus, lentils, mushrooms, melons, pasta (whole-wheat), peaches, peanut oil, peas, peppers (green, yellow, and orange), popcorn (fatfree), pretzels (whole-wheat), pumpkin seeds, sesame oil, shellfish, soup (broth-based), sunflower seeds, sweet potatoes, tomatoes, and yellow wax beans.

Exercises:

Tolerable exercise is as important as vital nutrition in losing fat and plane stomach in the Abs diet. It includes strength training three times a week, abdominal exercises two or three days a week, and optional aerobic exercises two or three times a week.

There are three basic principles to the exercise program:

• leave at least 48 hours between weights workouts of the same body part;
• do no exercises one day a week;
• warm up for five minutes by lightly jogging before exercising (riding a stationary bike, jumping rope, or doing jumping jacks)

There are three components of the plan that target different types of exercise:

• Strength training—Total-body workouts three days a week, with one workout placing extra emphasis on the leg muscles.
• Cardiovascular exercises—Do these twice a week in between strength training days. Activities include cycling, running, swimming, brisk walking, and stair climbing.
• Abdominal (ab) exercises—Do ab exercises two or three times a week, before strength training workouts.

Benefits:

Excessive fat, especially around the belly, is a major risk factor for heart disease, high blood pressure, high LDL (bad cholesterol), diabetes, erectile dysfunction, and other diseases. By reducing or elimination excess body fat, people can live healthier and longer lives. The health benefits increase when regular exercise is added. People on the Abs diet can expect to lose up to 12 pounds in the first two weeks followed by 5–8 pounds in the next two weeks, according to Juliette Kellow, a registered dietician who reviews diets for the Website Weight Loss Resources(weightlossresources.co.uk).