Day 2 – Strength, Protein, and Mindfulness
Yesterday we talked about the most effective cardio for belly fat. Next in our belly fat arsenal – weight training. Lifting weights is even more important than cardio because lean muscle tissue is more metabolically active than fat.
The more you have, the more calories you burn.
As we get older, we lose muscle, so lifting weights will make a huge difference if you not doing it now.
If you need a little help with this, learn more about how to choose your weights.
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Challenge #1: Strength Training Workout
Your first challenge today is a resistance training workout. It won’t take more than 15 minutes, so you can definitely find the time.
This strength training workout includes all the classic moves to hit every muscle in your body. Follow along with me in the video as we do one set of each exercise, or use the PDF to do it on your own.
If you need any exercise substitutes, please email me and we’ll get you fixed up. You can do one round of the exercises, or you can go through the moves 2-3 more times if you’re more advanced and/or want a longer workout.
CLICK HERE FOR YOUR TOTAL BODY STRENGTH WORKOUT VIDEO
CLICK HERE FOR YOUR DOWNLOADABLE STRENGTH WORKOUT PDF
Challenge 2: Protein
On Day 1 we talked about sugar and today we’re going to talk about another important resource for getting rid of belly fat: Protein.
Lean protein is the best way to feel satisfied after a meal – it may even help with sugar cravings if that’s an issue you have.
The key is to get enough protein. The general recommendation is that a 150-lb woman should eat about 54 grams of protein a day and a 180-lb man should eat about 65 grams a day.
So, how the heck do you measure your protein without doing stupid math? I know!
Use this protein calculator to get a guesstimate of your protein needs and go that way. Then you can check out this Protein Power Infographic to figure out what equates to about 25 grams of protein.
Another simple option is to make sure you get at least 3 servings of protein each day. That would be like eating some yogurt, a chicken breast, and some salmon.
Challenge #2 Part 2: Protein Recipes
Next, pick one of these recipes (or your own):
Asian Meatballs with Cauliflower Rice
Scrambled Eggs with Peppers and Kale
Challenge 3: Mindfulness
Staying calm is so important for keeping your stress levels in check and keeping that stress hormone, cortisol, from hijacking your body and taking your hormones for a ride.
Remember that cortisol causes us to store more belly fat, so the calmer we are, the easier we can control our weight. So, your challenge:
That always sounds like a scary word, particularly for those of us who zip through life going from one thing to another without stopping.
But that’s exactly what I want you to do today.
Pause between each major task you finish today.
This gives you some breathing room, something many of us don’t allow ourselves. Every time you finish something take some time, even just a few seconds, to breathe, think about what you accomplished and give yourself some time to rest before the next task.
Acknowledge what you’ve accomplished, maybe even reward yourself with a long break, a walk, or watching a stupid youtube video.
You work hard. It’s okay to stop now and then.
There’s an App for That
Feel better. Lose belly fat. win-win.