For the side plank, aim to keep your body in a perfect line for 1 minute straight. My first round lasted 12 seconds. Don’t worry, you’ll improve in a matter of days.
If there is one exercise to give you the fastest results, it is this. They are elbow and side planks, and they are phenomenal for strengthening your core. You'll walk taller, sit straighter and feel stronger. And don't worry women, it won't give you powerhouse abs, it will however get you tone in a matter of weeks.
Can you do this exercise? Try it.
The goal is to tighten your abs and keep your back in a straight line for two minutes. Easy right? Not at all. If you fall after 30 seconds, take a 45-second break and get back up there until you reach a total of two minutes all together.
Rule 5: Drink Often
Many people mistake thirst for hunger. Staying hydrated helps to keep you feeling fuller and keeps your metabolism in high gear.
Choose naturally calorie-free drinks like water, sparkling water, herbal green or black teas and coffee. Limit caffeinated drinks to two per day.
Rule 3: You should have 3 ounces of protein for both lunch and dinner. If you're on a 1,700-calorie plan, eat up to 4 ounces.
Rule 4: Be sure to schedule healthy go-to snacks to replace that midmorning bagel or 3pm vending machine visit.
Rule 2: Eat every 4 hours
Going longer than that can cause your blood sugar and energy levels to plummet and leave you more vulnerable to poor eating choices. Every day you should have a 400-calorie breakfast, 300-calorie lunch, 500-calorie dinner, plus a 100- and 200-calorie snack.
Rule 1: Stick to 1,500 calories a day
If you weigh more than 200 pounds, increase your daily intake to 1,700 calories.
The best way to do this is add a single 200-calorie snack or two 100-calorie snacks a day, or increase your protein serving at lunch or dinner to 4 ounces.
