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These are 12 of the best Abs Workouts from pinterest to help you lose weight, strengthen your core and build up your abs! This 2-in-1 workout is designed to target and tone both the thighs and butt in just 6 moves.
Thighs and butt are two of the biggest problem areas most women and even some men complain about today. With or without dumbbells in your hands (depending on your experience), start in standing position and extend one leg out to your side as if you were doing a lunge – but you’re not going to bring it behind you like you’re used to. To get the most out of this workout, make sure you follow it with a protein shake using a high quality protein supplement like NOW Certified Organic Whey Protein.
Who thought a chunky chocolate protein cookie recipe could be so healthy & provide your muscles with the amino acids they need to recover quicker?
And let’s not forget, an easy way to boost the nutritional content of any meal or snack is to add protein.
What’s more, supporting lean muscle growth will improve your resting metabolism, which means your body will burn more calories over time. For all of these reasons, it’s a great idea to keep a high quality protein supplement on hand. To make a delicious, protein packed batch of chocolate cookies, grab the following ingredients. So with that in mind we’re going to look at 5 ab exercises that you can do in just 5 minutes. Remember, to keep seeing results and stay motivated, you’ve got to keep changing things up and trying new things. If you’re ready for a change, here are the 5 new exercises you can knock out in just 5 minutes. For this first one, you’re really going to work on the lower part of your abdominal muscles.
Slowly and with control, lower your right leg toward the floor, stopping just a couple of inches before touching down. Stay lying face up on the workout mat, and now place your feet on the floor, tucking them close to your buttocks.
Get into a normal plank position, balancing on your toes and with the palms of your hands on the floor under your shoulders. This is probably the toughest one on the list, but it’s a great way to finish off this fat-burning workout. The post Follow This Formula for Breakfast to Lose Weight appeared first on Weight Loss & Training. I’ve heard people debate the value of a good breakfast, but in the end, I’ve always found that breakfast is incredibly important and the impact it makes on the waist-line shows. Not only does it jumpstart your metabolism for the day, but it also keeps you energized all morning long. Follow this formula every morning, and you’re guaranteed to make the most out of your first meal of the day. Carbs: Even if you’re on a low-carb diet, breakfast is where you can get away with a few more carbs than usual.
Fiber: You want to aim for about 5 to 7 grams of fiber in your daily breakfast, at minimum. Fats: The remaining 30% of your breakfast calories should be from healthy fats, like those found in coconut oil, avocado, or nuts. Sugar: Last but not least, you want to keep your sugar intake to a minimum during breakfast, especially processed sugars.
Get total body definition with this superset of effective body weight exercises in the comfort of your own home.
The post Body Weight Exercises to Get You Ripped appeared first on Weight Loss & Training.
Most body weight exercises typically mimic more natural and organic movements, which means they’ll have a bigger impact on all your movements at a daily level. Sit-ups for example can help strengthen that core and protect your back when you have to lean down and pick up those heavy grocery bags.
What I believe you will especially like is that body weight exercises allow you to challenge your body and increase your strength while reducing the likelihood of injury.
As a side bonus have this following list of body exercises at your arsenal when you want to do a home workout or you’re traveling and exercise equipment may not be available.
Whatever the reason, you really can’t go wrong by including body weight exercises into your fitness routine. To help you get started, I’ve designed 7 basic but totally effective body weight exercises to get you in amazing shape.
For another variation of a great abdominal exercise that relies on body weight, try the Bicycle Crunch. The post 50 Healthy Low Calorie Snacks for a Flat Belly appeared first on Weight Loss & Training. To help get your snacking on the right track, these 50 healthy low calories snacks will give you tons of ideas to prevent you from having cheat days every day! Although I’m not a big supporter of low calorie diets in general, going low calorie with snacking can be a really effective approach. Combine these awesome snacks with a healthy eating meal plan to help you get the abs of your dreams. Adjust your workout with these 5 principles so you can easily train harder than ever & see ab-toning, ass-firming results. The post How to Train Harder Than Ever for Abs-Toning, Ass-Firming Results appeared first on Weight Loss & Training. To see real fitness results and especially with the abs and ass, you’ve got to train hard and train smart. No matter where you’re at, I’m a firm believer in setting clear goals and tracking your fitness progress. Whether you want to build muscle or burn fat, the right workout supplements can help you train harder and get there faster. Fueling up with extra protein, like NOW Certified Organic Whey Protein, is one of the most important nutritional supplements to support muscle growth and boost your metabolism. For some more great ideas, check out my ultra-popular article on Top 10 Workout Supplements for Women or Top 10 Workout Supplements for Men. In terms of exercise, interval training is probably the best way to improve your fitness and train harder. The basic idea behind interval training is to engage in short bursts of intense exercise, with very little rest in between.
For more information on interval training, read my article on High Intensity Interval Training (HIIT) here. Trying new exercises will help you avoid boredom and stagnation, and boost your overall results. When it comes to eating healthy, we all get flustered in the time it takes to make it healthy but also excite our taste buds. The post 15 Minute Healthy Thai Chicken Stir-Fry Recipe appeared first on Weight Loss & Training. When it comes to eating healthy, we all get flustered in the time it takes to make it not only be healthy but also have at least some taste that will excite our taste buds.
Having highly rated & reviewed supplements in your arsenal to keep that lean muscle is a game changer. You can take any or all of these supplements throughout your week and particularly when you need the extra boost or are having really sore muscles that are getting in the way of your workouts. Having great tasting and yet easy recipes at hand can make or break your low body-fat goals.These 7 irresistible chicken taco recipes are the real deal. The post 7 Irresistibly Healthy Chicken Taco Recipes appeared first on Weight Loss & Training.
Eating healthy doesn’t always have to be a crazy difficult chore as much as we sometimes build it up to be. Let’s look at 7 different and delicious chicken taco recipes that are totally healthy and pack a nutrition punch! When it comes to these kinds of comfort foods, it only takes a few simple steps to optimize their nutritional content in a way that supports a healthy lifestyle.


Make sure you use good healthy fat like extra-virgin olive oil or this fat-burning Nutiva Organic Extra-Virgin Coconut Oil. Lastly, always make sure you include a healthy side dish, like a leafy green salad or one of these Quinoa Salad Recipes.
I recommend first tenderizing the chicken with a meat tenderizer, then coating it in a bit of olive oil (1 teaspoon per chicken breast). Directions: In a small bowl, mash avocado and mix with olive oil, ? cup of chopped cilantro, salt, onion, and jalapeno. Directions: Heat the olive oil in a pan to medium heat, then add garlic and veggies, then cook until veggies are softened. Directions: Place the chicken on the wraps, then top with black beans, red pepper, cilantro, and drizzle in lime juice. Directions: Place chicken in taco shells, then top with veggies, salsa, and cheese, adding a little sour cream as desired. Directions: In a mixing bowl, combine all veggies and garlic, coat with olive oil, and mix well. Directions: Carefully remove a few of the biggest leaves of lettuce, making sure you don’t damage them. Combine these with a healthy and calorie controlled diet and some cardio and you will be well on your way to a lean and toned mid-section. We Aim To Bring You The Best Articles, The Latest Interviews And The Most Motivational Galleries. The muscles that make up your lower body – everything from your calves to your lower back – essentially serve as your foundation.
There’s only minimal equipment required for this one, so you can easily knock it out at home if you have what you need. If you’re trying to tone up and burn fat, get it closer to 15, If you’re trying to add muscle and build strength, lower your sets closer to 10 reps and increase the weights. Hold the dumbbell with both hands at chest height, and lower into a traditional squat, bringing your buttocks close to the floor without letting your knees get ahead of your toes. Standing a few feet from the wall, press your back against the ball so that it stays elevated against the wall. Lift your right leg up and back, extending it out from your body as you squeeze your buttocks.
Rest on a workout mat against your forearm and the side of your foot, creating a flat plane with your body. Two circuits of these moves should leave your lower body feeling like it has the foundation it needs to get you through your day. This is especially important for your glutes and thighs because they’re big muscles, so they need the fuel to recover properly. If you’re looking for a quick fix for your sweet tooth, check out this chunky chocolate protein cookie recipe. If you can increase the protein, you’ll feel full longer, support muscle growth, and burn more fat in the process. During digestion, it actually burns more calories and fat, so it has a bigger impact on your weight loss goals. Whey protein supplements offer excellent support for lean muscle growth, in addition to boosting metabolism.
In most cases, you can just add a scoop or two in with a little water, depending on what it is you’re making.
You can definitely switch up some of the ingredients depending on what’s available, but I’ve chosen some of the healthiest stuff to keep you on track. Satisfy your sweet tooth with this healthy, protein recipe, and stay on track with your fitness goals.
Do it now as I have a time limited Promo Code “3030” for you to get an additional 30% off the full package. Coming in at just 5 minutes, you have no excuse not to incorporate this fat-burning and ab-toning workout into your routine! There’s a whole world of abdominal and core exercises on this blog that leave crunches in the dust, and get you working in totally new ways. Lie face up on a workout mat, and extend your legs towards the ceiling, straightening your knees and bending at the hips so that your legs are at a 90 degree angle to the floor.
Lift your pelvis and bring your upper and lower back off the floor, resting against your shoulders. As you return to starting, sweep your right foot out to the right side, really engaging your core muscles.
Lie flat on your stomach on a workout mat, and lift your hands and legs off the ground (at least 2 or 3 inches). Use this ab workout to get your head back in the game, and start seeing real results again! About 20% of your breakfast calories should be from protein, which amounts to a minimum of 15 to 20 grams. Healthy fatty acids will help maintain your mental concentration throughout the day and boost energy. At the very least, they’re a great way to add some variety to your workout program and challenge your muscles in new ways. Add them to your current workout routine, or run through each exercise back to back without resting for a total body workout program to accelerate your metabolism and help you get ripped.
Ab Crunch – A quintessential exercise to strengthen your core, the ab crunch is where you want to start and to make it challenging slow it down and really clench those ab muscles when you contract and bring your chest to your knees. Squat – The squat remains one of the most effective lower body exercises, and you don’t need any added weight to reap the benefits. Lunge – The lunge is another great lower body body weight exercise that really targets your hamstrings and glutes (aka butt!). Push-Ups – Push-ups are probably the best body weight exercise you can do, engaging your chest, triceps, and core muscles all at once. Pull-Ups – Pull-ups target the upper body muscles that don’t get worked in the standard push-up, namely your back muscles and biceps. Step-Ups – Another great lower body exercise, step-ups on a bench or set of stairs can be done with dumbbells in hand or with your body weight alone. Superman – If you’re looking for a fantastic core exercise, you’ve got to include the superman. These 50 healthy low calories snacks will help get your snacking in control & help you attain that flat belly.
I’m breaking things up by sweet and savory to satisfy everyone’s taste buds, with a bonus sweet and salty list! Berry-Citrus Fruit Salad: 1 cup of mixed berries (fresh or thawed from frozen), 1 tablespoon of fresh-squeezed orange juice – just toss the berries in the orange juice. Applesauce: 1 cup of unsweetened applesauce, ? teaspoon of brown sugar, and a sprinkle of cinnamon – enjoy it cold or heat it up in the microwave.
Dark Chocolate: 3 to 4 squares will keep you under 100 calories – and give you a boost of antioxidants. Cafe Latte: 1 shot of espresso with 8 ounces of steamed, fat-free milk or dairy alternative. Lemonade Popsicle: 8 ounces of lemonade frozen in a popsicle mold – add a stick of you wish! Apple or Banana Chips: ? cup of either kind will satisfy your sweet tooth and keep the calories down. Waffle with Fruit: 1 whole grain or 7-grain frozen waffle, ? cup of fresh or frozen mixed berries – toast the waffle and top with fruit. Almond Milk Protein Shake: 1 cup of unsweetened almond milk, 1 scoop of vanilla flavored Gaspari Nutrition Myofusion, and a few ice cubes – blend and enjoy! Chocolate Milk: 6 ounces of chocolate milk will satisfy your cravings for something sweet and offer an extra serving of protein. Apple Slices with Almond Butter: 1 sweet apple (Gala or red delicious), 2 teaspoons of all-natural almond butter – core and slice the apple and spread on the almond butter (one of my favorites). Chocolate Covered Strawberries: 5-6 fresh strawberries, 2 squares of dark chocolate – melt the chocolate (careful, it burns easily in the microwave!) and dip your strawberries! Fig Newton & PB: 1 fig newton with 1 teaspoon of peanut butter – it’s like a mini-version of a PB and jelly sandwich!
Frozen Grapes: 1 cup of grapes frozen for a couple of hours – one of the easiest twists on a classic snack.


Grilled Pineapple Slices: 2 pineapple slices (round from a can or freshly cored pineapple) – just grill or saute for a couple minutes! Cinnamon-Spiced Orange: 1 naval orange and a sprinkle of cinnamon – just sprinkle the orange slices with cinnamon, it’s that simple. Fruit Juice Smoothie: ? cup of apple juice, ? cup of orange juice, handful of ice – blend together. Yogurt with Cinnamon & Honey: ? cup of non-fat Greek yogurt, 1 teaspoon of honey, and a sprinkle of cinnamon – enjoy as is, or top with a teaspoon of Nutiva Organic Chia Seeds for an extra protein boost! Kale Chips: ? cup of raw kale (green or black, stems removed), 1 teaspoon of extra-virgin olive oil, ? teaspoon of salt or Cajun spice – tear kale leaves into bite-size pieces, coat with olive oil, and sprinkle with salt before baking at 425 degrees (F) until crisp.
Cucumber with Fat-Free Cream Cheese: ? of a long English cucumber, 1 teaspoon of fat-free cream cheese – slice cucumber into strips and spread on a little cream cheese. Mixed Olives: about 8 to 10 olives will keep you right around 100 calories – a great one when you’re craving something salty! Hard-Boiled Egg with Salt & Pepper: 1 medium-sized hard-boiled egg, sprinkle of salt and fresh ground pepper – there are only about 8 calories in one hard-boiled egg! Pistachios: about 25 nuts will keep you under 100 calories – the pistachio is one of the healthiest nuts you can snack on.
Sweet Potato Fries: 1 small sweet potato, 1 teaspoon of extra-virgin olive oil, sprinkle of salt – peel the sweet potato and cut into ?-inch slices, coat with olive oil, and bake at 400 degrees (F) for 10-15 minutes.
Lemon Pepper Almonds: ? cup of almonds, a bit of lemon juice, and a sprinkle of black pepper – roast your own or check out these delicious Cajun Lemon Pepper Almonds. Open-Face Tomato Sandwich: 1 thin slice of whole grain bread, ? of a beefsteak tomato, salt and pepper to taste – toast the bread, stack with tomato slices, and sprinkle with salt and pepper. Turkey Rolls: 4 slices of smoked or roasted turkey from the deli, 2 teaspoons of yellow or honey mustard – just roll up the turkey slices with a little mustard inside. Easy Cucumber Salad: 1 medium-sized long English cucumber, 2 tablespoons of chopped red onion, 1 teaspoon of extra-virgin olive oil, and 1 teaspoon of apple cider vinegar – chop up the cucumber and onion and mix with olive oil and vinegar. Black Bean Salad: ? cup of black beans (from can, drained and rinsed), 1 tablespoon of salsa, and 1 tablespoon of non-fat plain Greek yogurt – mix together and refrigerate for 30 minutes before enjoying. Egg-White Spinach Omelette: 3 egg whites, ? cup of fresh baby spinach, salt and pepper to taste – add a tablespoon of reduced fat feta cheese for only a few more calories! Pumpkin Seeds: 1 handful of roasted pumpkin seeds will do it – either homemade or store-bought.
Chickpea Salad: ? cup of chickpeas (from can, drained and rinsed), 1 bit of fresh squeezed lemon juice, and ? cup of cherry tomatoes – or check out my Super Healthy Chickpea Salad Recipe here! Apple Slices with Cheese: 1 tart apple and a 1-inch thick piece of low-fat mozzarella cheese – core and slice the apple, cut the cheese into thin slices, and serve together.
Fruit-Topped Cottage Cheese: ? cup of fat-free cottage cheese, ? cup of fresh or canned pineapple – another one of my favorites.
Chocolate-Crave Trail Mix: about 10 roasted almonds, 5 semi-sweet chocolate chips, and 1 tablespoon of raisins. Almond Rice Cake: 1 brown rice cake with 2 teaspoons of all-natural almond butter – just spread it on. Honey-Roasted Almonds: 8 plain almonds, 1 teaspoon of raw honey, sprinkle of cinnamon – coat almonds in honey, dust with cinnamon, and roast on a baking sheet for 5-10 minutes at 425 degrees (F). Whether you’re trying to lose fat, build muscle, or some combination of both, there’s a lot you can do to take things to the next level. Supporting lean muscle growth will help you get more intense overall, by making you fitter and stronger.
At least one day a week, I recommend incorporating high intensity interval training into your workouts, whether your focus is fat loss or strength.
This could mean cycling through intense intervals of running on the treadmill, or engaging in total body exercises like burpees, sprints, and walking lunges. Stir-fry for 2 to 3 minutes, until the chicken is cooked through and the bell peppers and onions are crisp-tender. Pro JYM Blended Protein – This is the fastest selling and highest rated protein to hit the market simply because it has a pretty awesome blend of protein from high quality sources included whey protein isolate, casein, and egg albumin. MusclePharm Combat Crunch Bars – Wow, these protein bars are completely mind-blowing gluten-free, low sugar and low on the sugars yet high on fiber.
Omega JYM – Who knew that similar to multi-vitamins they are now producing a high quality filtered Omega 3 supplement that is specifically catered towards people who exercise?! Gardenia All Natural Vegan Protein – When it comes to adding extra protein to your diet it’s always good to stock your kitchen with a protein blend that comes from plants like pea, quinoa and hemp. Focus on fresh ingredients only, including fresh herbs, peppers, and leafy greens, all of which are great for boosting metabolism. Depending on the number of people you’ll be serving, aim for 2 to 4 skinless boneless chicken breasts. Make sure you understand how to complete each exercise correctly and focus on making every rep count.
And how solid your foundation is will have an impact on everything else you do, both in and out of the gym. When you’re ready, press your pelvis up towards the ceiling as far as you can and hold there for 3 counts.
Eating foods high in protein, even if they contain a little sugar and fat, is an easy way to help offset the negative. This is an easy way to pack in the nutrition when it comes to your baked goods, and meet your fitness goals even faster. Incorporate it into your current workout, or run through 3 or 4 circuits for a complete abdominal routine.
Make sure your breakfast consists of no more than 50% carbs, and make sure they’re healthy whole grains like steal oats, quinoa, veggies or fruit.
It’s essential you fuel your muscles from the get-go.  An easy way to up your protein intake in the mornings is with a protein powder like Optimum 100% Natural Whey or Gardenia All Natural Vegan Protein.
With knees shoulder width apart and your eyes looking straight ahead lower down your body slowly.
An easy way to change up the push-up while still relying on your body weight is to use a workout bench, a chair or anything else that will allow your feet to be at a higher level then your chest. One bite leads to two bites, and before you know it, an entire bag of chips or candy bar is finished off.
You have to have something you’re working towards a year from now, as well as some kind of milestone to reach in the next few weeks. This will give you a clearer idea of what you’re doing and make you aware of your smaller, daily advancements.
If you’re not getting your 6-8 hours of sleep, or if you’re waking up in the night, your workout is probably suffering.
Great for when you need something to bite down on and just need a shift from another protein smoothie. This nitric oxide supplement is designed to give you a major increase in your performance at the gym. Place the chicken on a piece of parchment paper in a shallow baking dish, and bake at 350 degree for about 30 minutes. Make sure you really feel the squeeze so you know you’re working your glutes. To view this exercise, click here. Then lift your upper leg up towards the ceiling, bending at your hip and keeping your leg straight.
Stack your left foot on top of your right foot, and engage your abs and obliques as you create a straight line with your neck, back, hips, and legs, keeping them all on one plane. Try it with your hands on a bench (view exercise), or with your feet on a bench (view exercise). Try a narrow grip pull-up (view exercise) or a wide grip pull-up (view exercise) to get started. Want to make it even harder?  Try doing squats on just one foot and have your other leg straight out in front of you.  Aim for a minimum of 12-15 reps per set. It’s one of the longest top selling pre-workout supplements on the market, and trust me, I’ve seen some amazing results with this stuff!




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