One of the most difficult areas of fat to get rid of is the fat around the midsection of the torso called visceral fat (also known among my friends as “pumpkin muffies”). It’s the most harmful fat, because it produces inflammation and leads to a higher risk of type 2 diabetes.
There are 2 ways to reduce weight in this area. One is to reduce your caloric intake by 500-1000 calories per day and to exercise regularly. It will help if you follow a clean eating diet (see my introduction) because ever calorie is not created alike. 100 calories of spinach and salmon is not the same as 100 calories of chips and candy.
If you exercise everyday and try to dedicate yourself to eating healthy for yourself, hopefully you will see improvement.
7/29- Thursday Workout:
Recumbent bike- 30 minutes
Strength train- triceps/chest
dumbbell press on stability ball- 15lb
seated single dumbbell extension- 20 lb
triceps pushdown- 2 tubes
chest press with E-Z bar + 26 lb
triceps kickback- 10 lb
7/29- Thursday Food Diary:
Breakfast-
grapefruit (40 cal)
Organic steel cut oats, 2 tbls blueberries( 165 cal)
A.M. Snack-
1 cup egg whites, 1 cup spinach, 1/3 cup spaghetti squash ( 120 cal)
yellow sweet pepper( 26 cal)
Lunch-
5 oz. baked cod( 80 cal)
Salad, 1 cup organic spinach, 2 tbls wheat berries, 3 asparagus, 1/4 cup broccoli slaw, 1 orange sweet pepper (80 cal)
P.M. Snack-
3.5 oz chicken ( 155 cal)
Dinner- restaurant
34 oz chicken, spinach salad (365 cal)
1/2 sweet potato-dry (121 cal)
mashed parsnips (70 cal)
Dessert:
homemade popcorn (90 cal)
TOTAL CALORIES: 1355
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