JORGE CRUISE BURN BELLY FAT

Transcription

1 JORGE CRUISE BURN BELLY FAT We cover a lot of topics in this workshop, so these printouts will help you remember the key points: From Step Two: Fab Ab Exercises From Step Three: Know Your Fats From Step Four: Beat Stress From Step Five: More Fab Abs From Step Seven: Your Task List More Information Remember: If you really want to lose that belly fat, follow these steps to learn how to get -- and keep -- fab abs.

2 STEP2: FAB AB EXERCISES This is not a traditional crunch exercise, but it will help you to get a flat belly where your abs look defined and sharp. You'll need a mat or a towel or you can do it right on the carpet. Put your back on the mat and hold your feet at 90 degrees. Take your arms over your ears, right next to your head. Lift straight up, exhaling as you come up.

3 STEP2: FAB AB EXERCISES Inhale on the way down. Make sure your neck doesn't move -- staying in control. All motion should be in the abdominal area. Do three sets of 12. Feel the burn!

4 STEP3: KNOW YOUR FATS Good Fats Nuts (especially almonds) Flax seed oil and ground flax seeds Extra virgin olive oil Olives Avocado Fatty cold-water fish (such as salmon) Almond butter Canola oil Bad Fats Processed foods containing "partially hydrogenated fats" Fatty cuts of beef and pork Butter Egg yolks Fried foods Mayo Shortening Chicken skin Turkey skin Margarine

5 STEP4: BEAT STRESS Read this excerpt from 'The 3-Hour Diet' to learn more about how stress can keep you from reaching your weight loss goals. The New England Journal of Medicine published a wonderful study by the Department of Nutritional Sciences in Toronto, Canada, that specifically showed how eating every three hours helped reduce levels of the stress hormone cortisol. You see, high cortisol hormone levels are closely associated to abdominal fat. In the study it was shown that in as little as two weeks, individuals who ate frequent, small meals as opposed to three large meals (containing the same total amount of food) were able to reduce their cortisol levels by more than 17 percent. Truly amazing, isn't it? And all these benefits occurred in only two weeks! Just imagine what a lifetime of eating this way will do for you. Excerpted from 'The 3-Hour Diet' by Jorge Cruise. Copyright 2005 by JorgeCruise.com. Excerpted by permission of HarperResource, an imprint of HarperCollinsPublishers. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

6 STEP5: MORE FAB ABS The Crossover: This exercise will help you tone and strengthen your "love handles" -- your obliques. All you need is a chair. Sit straight, shoulders back, chest out. Raise your arms at 90 degrees. Take right elbow to your left knee.

7 STEP5: MORE FAB ABS Exhale as you come up. Do 12 on each side. Make sure your posture is straight

8 STEP7: YOUR TASK LIST Day 1 Check your refrigerator and pantry for bad fats. Do you have boxes of cookies and crackers on your shelves? Now is the time to say goodbye to them. Clean out those sticks of butter and jars of mayonnaise. If you want to have a trimmer tummy you have to make the tough decisions. Day 2 The next time you're at the supermarket, stock up on omega fats. Purchase olive oil to use instead of butter. Buy peanuts for snacks instead of chips. And flax seed oil is always a good idea. Day 3 Start doing exercises in the morning three days a week to tone your belly. Begin with the ones I suggested, and you can find more in my book '8 Minutes in the Morning to a Flat Belly.' Day 4 Rethink how much food you eat each day. You shouldn t eat more than 1,450 calories a day, divided into 400 calories for each meal and the rest for snacks. Try to eat every three hours. For more information, check out my Web site Day 5 Examine your emotional eating. When you start snacking, stop yourself and think if you re eating because you re hungry or because you re filling an emotional void. This is a big key to trimming those extra pounds. Day 6 Keep thinking how great your new tummy will be. One of the keys to sticking to a new diet is feeling good about the choices you make. Visualizing yourself as trimmer and fitter can help you make those smart decisions. Day 7 Don't stop now. You re well on your way to a healthier you.

9 FOR MORE INFORMATION To get back to Jorge's workshop or to check out the other AOL Coaches, go to: Other AOL Coaches include: Love and Sex: Lana Holstein, John Gray and Star Jones Reynolds Kids and Family: Kathy Peel and Denis Waitley Diet and Fitness: Denise Austin and Carolyn O'Neil Wellness: Stephen Covey and Michael Roizen Jorge's Books Include: 'The 3-Hour Diet' '8 Minutes in the Morning' '8 Minutes in the Morning to a Flat Belly' '8 Minutes in the Morning for Real Shapes, Real Sizes' '8 Minutes in the Morning to Lean Hips and Thighs' For more information on diet and fitness check out AOL Diet and Fitness at