{"id":20242,"date":"2013-04-09T07:46:41","date_gmt":"2013-04-09T11:46:41","guid":{"rendered":"http:\/\/thehappyhousewife.com\/real-life\/?p=20242"},"modified":"2014-01-11T13:02:59","modified_gmt":"2014-01-11T18:02:59","slug":"week-one-21-day-ab-challenge","status":"publish","type":"post","link":"https:\/\/thehappyhousewife.com\/real-life\/week-one-21-day-ab-challenge\/","title":{"rendered":"Week One: 21 Day Ab Challenge"},"content":{"rendered":"<p><a href=\"http:\/\/thehappyhousewife.com\/real-life\/files\/2013\/01\/fit-for-good-no-pic.jpg\"><img decoding=\"async\" class=\"alignnone size-full wp-image-19947\" title=\"fit-for-good-no-pic\" alt=\"\" src=\"\/\/thehappyhousewife.com\/real-life\/files\/2013\/01\/fit-for-good-no-pic.jpg\" width=\"300\" height=\"250\" \/><\/a><\/p>\n<p>As I mentioned before, we are taking a three pronged approached to the ab challenge, diet, strength, and cardio. In order to tone up the abs and get a strong core you&#8217;ll need a balanced attack. <em>Please consult your physician before beginning any exercise program.<\/em><\/p>\n<p>Fit Tip: Keep a food diary so you can track what you are eating. This isn&#8217;t to be legalistic it is to help you make good choices!<\/p>\n<p><em>Idea: Take a picture\/ measurements before you get started. You&#8217;ll want to see your progress in three weeks!\u00a0<\/em><\/p>\n<p>This is the basic program. Feel free to modify it to fit your goals\/ fitness level.<\/p>\n<h3>Schedule<\/h3>\n<ul>\n<li>Day 1: 10 minutes cardio, 20 minutes focused strength training.<\/li>\n<li>Day 2: 30 minutes cardio<\/li>\n<li>Day 3: 10 minutes cardio, 20 minutes focused strength training.<\/li>\n<li>Day 4: 30 minutes cardio<\/li>\n<li>DAy 5: 10 minutes cardio, 20 minutes focused strength training<\/li>\n<li>Day 6: 35 minutes cardio<\/li>\n<li>Day 7: Rest<\/li>\n<\/ul>\n<h3>Diet<\/h3>\n<ul>\n<li>Drink water and cut out the sugary high calorie beverages.<\/li>\n<li>Reduce your calorie intake by about 500 calories a day. Losing fat is a big part of toning abs, so reduce calories if necessary.<\/li>\n<li>Eat lean, naturally low fat foods. Your body needs fat, but that doesn&#8217;t mean it&#8217;s time to make the donuts. Focus on eating fruits, vegetables, lean meats (like chicken and fish), and whole grains.<\/li>\n<li>Avoid processed high fat foods that are high in calories, sugar, and fat.<\/li>\n<\/ul>\n<h3>Strength<\/h3>\n<p>If you are not sure how to do a certain exercise I&#8217;ve found youtube.com to be a great search engine for exercise technique. Remember if you can only make it through these exercises one time or can&#8217;t do all the reps, that&#8217;s okay. Doing something is better than not doing anything at all!<\/p>\n<p><a target = \"_blank\" href=\"http:\/\/toriteachesfitness.com\/2012\/06\/03\/standing-abs\/\" target=\"_blank\"><img decoding=\"async\" class=\"alignnone size-full wp-image-21098\" alt=\"standing abs\" src=\"\/\/thehappyhousewife.com\/real-life\/files\/2013\/04\/standing-abs.jpg\" width=\"178\" height=\"298\" \/><\/a><\/p>\n<ul>\n<li>Day 1: <a target = \"_blank\" href=\"http:\/\/toriteachesfitness.com\/2012\/06\/03\/standing-abs\/\" target=\"_blank\">Standing Abs x 2<\/a><\/li>\n<li>Day 3: <a target = \"_blank\" href=\"http:\/\/pinterest.com\/pin\/482729653778477718\/\" target=\"_blank\">Ballet Ab Workout<\/a>\u00a0x2<\/li>\n<li>Day 5:<a target = \"_blank\" href=\"http:\/\/www.benderfitness.com\/2012\/08\/low-impact-tummy-tightener.html\" target=\"_blank\"> Low Impact Tummy Trainer x 2<\/a><\/li>\n<\/ul>\n<h3>Cardio Options<\/h3>\n<ul>\n<li>Run\/ Walk<\/li>\n<li>Elliptical<\/li>\n<li>ART<\/li>\n<li>Bike\/ Stationary Bike<\/li>\n<li><a target = \"_blank\" href=\"http:\/\/pinterest.com\/happy1\/cardio-exercises\/\" target=\"_blank\">More cardio ideas<\/a><\/li>\n<\/ul>\n<h3>More Fit For Good<\/h3>\n<ul>\n<li><strong>Join<\/strong> the <a target = \"_blank\" href=\"http:\/\/www.facebook.com\/groups\/fitforgood\/\" target=\"_blank\">Fit for Good Facebook group<\/a> for daily encouragement, tips, and accountability<\/li>\n<li><strong>Read<\/strong>\u00a0<a href=\"http:\/\/thehappyhousewife.com\/real-life\/tag\/fit-for-good\/\">previous Fit for Good articles<\/a><\/li>\n<li><strong>Submit<\/strong>\u00a0a link to your blog article about getting fit,\u00a0and it might be featured on The Happy Housewife. <a href=\"http:\/\/thehappyhousewife.com\/real-life\/fit-for-good-link-submission\/\">Link submission form<\/a>.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>As I mentioned before, we are taking a three pronged approached to the ab challenge, diet, strength, and cardio. In order to tone up the abs and get a strong core you&#8217;ll need a balanced attack. Please consult your physician before beginning any exercise program. Fit Tip: Keep a food diary so you can track [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[2794],"tags":[2793],"class_list":{"0":"post-20242","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-health-journal","7":"tag-fit-for-good","8":"entry","9":"has-post-thumbnail"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v15.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week One: 21 Day Ab Challenge - The Happy Housewife\u2122 :: Real Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thehappyhousewife.com\/real-life\/week-one-21-day-ab-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Week One: 21 Day Ab Challenge - The Happy Housewife\u2122 :: Real Life\" \/>\n<meta property=\"og:description\" content=\"As I mentioned before, we are taking a three pronged approached to the ab challenge, diet, strength, and cardio. In order to tone up the abs and get a strong core you&#8217;ll need a balanced attack. Please consult your physician before beginning any exercise program. 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