21 Day: Flatten the Flab Challenge

So you want a flatter tummy, but cannot seem to stick to a workout and diet regime to achieve it?

Well, look no further than the 21 Day: Flatten the Flab Challenge

For the next 21 days you will be given workouts geared towards flattening the flabIt’s important that you stick to these workouts, so they become a habit that you continue beyond the 21 day challenge.

From Oct 26th to Nov 15th participate in this challenge and see results whether they’re big or small.

REMEMBER that your diet also plays a huge role in body transformations, too.

Tweet or post a picture to Facebook or Instagram of yourself doing the workout for the day using  the hashtag #FlattenTheFlab and #Fit29 for a chance to win a free personal training session.

Day 1- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 2- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg lifts and knee tucks on an Ab Tower.

Day 3- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 4- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 5- Rest

Day 6- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 7- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg raises and knee tucks on an Ab Tower.

Day 8- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 9- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 10- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 11- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 12- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 13- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg raises and knee tucks on an Ab Tower.

Day 14- Rest

Day 15- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 16- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

Day 17- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg raises and knee tucks on an Ab Tower.

Day 18- Rest

Day 19- 30 minute Cardio

Run, jog, bike or swim for 30 minutes. Make sure to get a good stretch in before and afterward.

Day 20- Weight training + Abs

Home: (Use dumbbells) 3×10 Overhead dumbbell squats, 30 Alternating skate pumps, Single leg dead lift (30 sec), Deadlift (30 sec), 30 Bent over rows, Lateral lunges w/bicep curl, 3×10 Circular rows & 30 tricep bends. For Abs, do 10 ab exercises of your choice for 30 reps.

Gym: 3×8 Bicep curl machine, 2×15 Upright dumbbell row, 3×8 Dumbbell row on bench, 3×8 Machine fly & 3×8 Dumbbell chest press. For Abs, do 10 sets of 30 using an Ab Coaster or leg raises and knee tucks on an Ab Tower.

Day 21- Body weight workout

Home or Gym: 50 jumping jacks, 50 crunches, 50 leg lifts, 50 bicycle crunches, 50 mountain climbers & 25 pushups (REPEAT 3X)

“Workout, eat well and be patient; your body will REWARD you.”

Elite Daily

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The Best Pre and Post-Workout Snacks

FOOD = FUEL

In order to have an efficient workout and recovery you need to eat the right foods. Carbs are key for energy and protein is needed for muscle growth, but everyone’s nutritional requirements is different based on their age, weight, etc. So, depending on your fitness goals and the type of workout you’re doing will determine the snacks needed to fuel up before and recharge your body after certain a workout. Furthermore, whatever exercise you’re doing, eat your pre-workout snack one to two hours before you workout to give your body some energy without over doing it. Then refuel with a post-workout snack within 30 to 45 minutes of completing your workout to restore your muscles and re-hydrate your body.

Pre-Workout Snacks

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Nature Valley Oats ‘n Honey Bar

I absolutely love Nature Valley’s Oats ‘n Honey Crunch Granola bars. Not only do they taste good, but each bar contains real honey and rolled oats that have 16g of whole grain. There are two bars in each package that’ll give you the boost you need to conquer any workout.

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Fruit & Oatmeal

This snack is filled with fiber and boosts your health. Medical Daily lists 6 benefits to oatmeal, which are boosts energy, protects your skin, supports weight loss, prevents diabetes, boosts heart health and reduces colon cancer. Topping your oatmeal with fruit adds a tasty touch for a pre-workout snack.

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Cheerios

Grab yourself a Ziploc bag and fill it with 1 serving size of cheerios and you’re good to go for a morning run. This light snack helps reduce the risk of heart disease. In addition, Cheerios are the No. 1 ready-to-eat cereal clinically proven to help lower “bad” cholesterol (LDL) when eaten as part of a diet low in saturated fat and cholesterol.

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Apple Slices & Peanut Butter

This is the “healthy” snack your mom made for you when you came home from school as a kid. Now, as an adult the same healthy benefits of apple slices and peanut butter still apply. Just be sure to choose natural peanut butter over regular peanut butter when adding it to the apple slices.

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Banana

It’s the most popular fruit on the planet because it tastes good and makes you feel good. Bananas have a decent amount of fiber and improves your digestion. With only 105 calories, this piece of fruit will help you feel full and energized.

Eggs & Toast

This combo is a healthy choice for a morning workout. Not only is it easy and quick to make, but you’ll get protein and carbs in one.

Yogurt Parfait

Yogurt topped with granola gives you the right amount of carbs you need for weight training. Sports dietitian and certified strength and conditioning specialist Marie Spano, R.D. says, “If the carbohydrate stored in your muscle is low, your ability to produce power in the weight room will be sub-par.” So, what better way to carb up, than with your favorite yogurt flavor?

Strawberry Banana Smoothie

Any type of fruit smoothie gives your body essential minerals and vitamins. Plus, making smoothies clears out your fridge from food that might be going bad. So, grab your blender, fruit, a pinch of spinach for a boost of iron and juice to make this healthy snack.

Post-Workout Snacks

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Trail Mix with Chocolate Chips

This lightweight snack is portable and full of energy-dense ingredients like nuts, almonds, granola and chocolate. Be mindful of the serving size that you put together for your trail mix as it can carry quite a bit of calories, especially when you’re just eating it just because. Mix and matching the different ingredients make the snack even more enjoyable for post-workout.

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Chocolate Milk

Carbs, protein, electrolytes and fluid = the perfect recovery for any athlete.

Apple Slices & Cheese
Apple Slices & Cheese

Take two or three slices of cheese (7g Protein) and add it to a sliced apple for an eat-on-the-go snack. Proven to boost your energy-boosting with glycogen-replenishing carbs, this snack will keep you full enough until you eat dinner.

Tuna on Whole Wheat
Tuna on Whole Wheat

Tuna over a slice of whole wheat bread is the perfect protein/carb post-workout snack. This combo when homemade contains about 310 calories, which is a good number to put back into your body after burning it off in a workout. In addition, the tuna has a significant impact on heart health.

Peanut Butter & Banana on Rice Cakes
Peanut Butter & Banana on Rice Cakes

Instead of using whole wheat bread, smooth your peanut butter onto a brown rice cake for extra fiber. Adding a banana on top of this duo after a workout will be just enough to help your muscles recover, too. This 60-second snack contains 360 calories and 10g of protein.

Healthy Meal Ideas

When working out it’s important to remember that your body transformations are made in the kitchen. You can workout two times a day, five times out of the week, but if you aren’t eating the right foods you’ve wasted a workout. Picture this: Say your gas tank is on E, so you go to the gas station to fill the tank up. However, you forget to close your gas tank, so end up wasting not only the gas you put into the car, but your money, too. This analogy is exactly what happens when you workout really hard, but don’t put the right foods back into your body; it’s simply a waste! Below I have included some of my favorite healthy meals that I like to eat, so that my diet is balanced with the workouts that I do.

Grilled Chicken & Rice

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Can you say protein? Chicken and rice, especially brown rice provides an excellent amount of protein for the body. Both are low in calories, too. So, if you’re in need of a filling, fat-burning meal this is the right choice for you.

Spaghetti

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Since birth spaghetti has always been one of my favorite meals, just ask my dad. If you add garlic bread and small salad you’re eating the right amount of carbs, which makes for a great meal after weight-training. As a former collegiate runner Olive Garden’s spaghetti dinner always provided me with the right amount of refuel after competitions.

Lemon Pepper Salmon & Asparagus

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Any type of fish is an excellent source of protein and adding a touch of green just makes the dish even more appetizing and nutritious. You probably didn’t know this, but asparagus is a brain-booster food and can help fight cancer. Refer to this link for more ways to add asparagus to your diet.

Lemon Gremolata Pizza

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I discovered this type of pizza on Pinterest when I was looking for healthy ways to make homemade pizza. It’s good for those who are vegetarians and provides the right amount nutrients you need in order to function throughout the day. A great side to this meal would be carrots.

So remember when picking your meals, whether it is before or after a workout to keep in mind that you are eating for the body that you want and not the body that you currently have. Eating healthy gives you the nutrients and energy you need to seize the day. Your eating habits don’t have to change all at once, but if you want body transformations you’ve got to make small changes.