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COUNTDOWN TO ABS




























10 Weeks Out: Eat Protein at Every Meal
Eating protein makes you feel satisfied, therefore decreasing hunger sensations. If you eat only carbs, you'll crave more; more carbs can turn into a vicious cycle leading to poor energy and weight gain because of increased calorie intake. Aim to consume 20—30 grams of protein at every meal.

9 Weeks Out: Make One New Recipe Per Week
Doing this accomplishes a few things: It eliminates eating out (when you can't control portions or ingredients), it introduces a variety of foods into your diet, and did we mention portion control?

YOU'RE 8 WEEKS AWAY...

MONTH 2: MAKING PROGRESS AND MUSCLE DEFINITION

Time to build some muscle. This month, add weight to the exercises from Month 1. Just like last month, do the program below in the order listed three days a week, resting at least 48 hours between workouts. In addition, perform your regular weight-training routine and increase your cardio to 45 minutes per session 4—5 days a week.
WEEKLY NUTRITIONAL GOALS
8 Weeks Out: Load Up on Fruits and Vegetables
Consider the colors of your fruits and vegetables as your map to beneficial phytochemicals and antioxidants. Each color represents different phytochemicals that work in different parts of your body's cells. Consuming a rainbow of foods during the day helps fight off the cell damage that intense exercise can provoke.

7 Weeks Out: Forget Late-Night Munchies
Avoid eating three hours before bed. However, if you must, eat protein like low-fat cottage cheese, a part-skim mozzarella cheese stick or a boiled egg. Do not eat carbs during this three-hour period since any food intake is more easily stored as fat when you're asleep.

6 Weeks Out: Avoid Drinking Your Calories
Consider this: Drinking a 10-ounce glass of fruit juice each day can add 51,100 calories in a year, or nearly 15 pounds. Tired of water? Drink green tea or coffee; both benefit your health and training without calories. Green tea contains antioxidants and can help burn fat. Coffee has been shown to improve performance in the gym when consumed before training.

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