You gals may want to start off with six 350 calorie meals
Stay with six meals for the first week. Then the second
week go down to five 400 calorie meals a day and the third
week and so on you stay with four 400 calorie meals a day
or 1600 calories a day.
As you go down in meals your calorie intake will go down
as will your pop belly or pooch. Try to eat all of your
meals 2-3 hours apart—doing this will keep your metabolism
higher during the day
Proper exercise means doing something that you like to
do that involves you moving around for at least 30 minutes
a day. You don’t have to do 30 minutes of exercise
all at once—You can walk for 15minutes in the morning
and ride a bike for 15min in the afternoon.
You should try to work up to 60-90 minutes a day of activity
if you can. If time is a problem just workout harder in
less time. Instead of walking for 15 minutes in the morning
and evening just jog or walk faster.
What about doing sit-ups or crunches?
You should still do some type of AB exercises but do not
make AB exercises the only part of your muscle building
routine.
You can increase your metabolism (burn more fat) if you
do a total body muscle building routine. Include exercises
for every body part that means your upper & lower body
and your ABS
Quick Fix. You can instantly get rid of your pop belly
or pooch by working on not the rectus abdominus (what you
call the six pack or ABS) but the transverse abdominus (TVA).
When you suck in your belly you are actually working your
transverse abdominus (TVA) muscle.
The reason why people have flat midsections is not because
they have a strong rectus abdominus (or ABS) but because
they have a strong transverse abdominus (TVA) Over the years a combination of you losing strength in
your TVA and a gain of fat around your midsection leads
to the pop belly or pooch effect.
The best way to work your TVA is to…
1. Place one of your fingers on your belly button
2. Without taking in a deep breath. Try to move your belly
button inward as far away from your finger as you can
3. hold your belly button in for 5 seconds working your
way up to a minute
4. Advanced: as your holding in your belly button—tightly
squeeze your ABS
Another way to work your TVA is to…
1. Suck in your belly (without taking in a deep breath)
2. Tie a rope not too tightly around your midsection.
3. Every time you relax your TVA muscle the rope will tighten
up around your waist reminding you to tighten your TVA muscle
As you are doing these two TVA exercises do not hold your
breath just breath normally.
Do not rely solely on these TVA exercises to get rid of
your pop belly or pooch area. Remember—You still have
to diet and exercise properly to get rid of the fat around
your midsection.
Here’s a quick summarized action plan to
get rid of your pop belly or pooch
1. Eat six 350-400 calorie meals a day 2-3 hours apart
2. Walk (or do something) everyday for up to 1 hour a day
3. IF you are going to weight train—do exercises for
every body part not just your ABS
4. Train your TVA
I guarantee that you will notice your midsection will get
flatter week after week if you follow this plan—If
you see any results just email me at support@weightlossmadeeasy.net and I will gladly offer any help I can.
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