{"id":5114,"date":"2024-03-11T18:52:15","date_gmt":"2024-03-11T18:52:15","guid":{"rendered":"https:\/\/www.fitnesschat.co\/?p=5114"},"modified":"2024-03-12T19:20:04","modified_gmt":"2024-03-12T19:20:04","slug":"30-day-ab-challenge-for-beginners-that-works","status":"publish","type":"post","link":"https:\/\/www.fitnesschat.co\/30-day-ab-challenge-for-beginners-that-works\/","title":{"rendered":"30 day ab challenge for beginners that actually works"},"content":{"rendered":"

The first question you are probably asking when looking for information to help you tighten your abs is this – do 30 day ab challenges work? The honest answer? Ab challenges only work if you do.<\/p>\n

\"30<\/p>\n

What I mean is that that is more to sculpting abs than doing 100 sit-ups a day for 30 days. Eating a balanced diet, doing exercise that lowers body fat, and creating a calorie deficit are pieces that have to work together to help you lose the belly pooch.<\/p>\n

I have previously shared the best ab exercises for beginners<\/a>,<\/strong> the ultimate 30 day leg challenge that works like crazy<\/a>, and the best 30-day workout challenge to lose weight<\/a>. <\/p>\n

Now, We are going to talk about the best 30-day ab challenge for beginners, how a meal plan for abs for females should look like and what other workouts you should be doing in addition to the ab challenge to reduce body fat.<\/p>\n

How to eat for abs<\/strong><\/h2>\n

Being in the fitness industry for years, I have seen a lot of misinformation about what one should and should not eat to lose weight.<\/p>\n

The lies go as far as advising people to cut certain food groups to speed up weight loss.<\/p>\n

Yes, lots of people have indeed lost weight by cutting out carbs or fats from their diets, but more have gained all the weight back after getting back to eating normally after a restrictive diet plan.<\/p>\n

Crash diets are not the way to go if you want to avoid gaining weight after a certain period. I fully agree that what you eat is important to defining your abs but, it does not necessarily mean that you must cut food groups from your diet.<\/p>\n

Carbs should not be demonized because they are your body\u2019s main source of energy, and if you are going to do a 30 day ab challenge for beginners, you will need that energy.<\/p>\n

\"How<\/p>\n

A key takeaway here is that there are obviously certain foods that you should never eat when trying to lose weight, but you should never cut out of your diet food groups<\/strong>, not even starchy food.<\/p>\n

Foods to avoid for abs<\/strong><\/h2>\n

These are the things you should cut out of your diet to lose belly fat:<\/p>\n

Sugary drinks<\/h3>\n

Consuming high amounts of sugary drinks has been known to lead to weight gain. Beverages such as sodas, iced tea, fruit drinks, soft drinks, sports, and energy drinks, usually contain high amounts of calories and added sugar.<\/p>\n

The amount of sugar that is loaded into some of the beverages can be equivalent to that in candy. By consuming high amounts regularly, you might as well liquidity three candy bars and call it a drink.<\/p>\n

Long-term effects of drinking these sugary drinks include diabetes, tooth decay, and of course, obesity.<\/p>\n

Alcohol<\/h3>\n

Most alcoholic drinks are high in both sugar and calories and make it hard for people who drink regularly to lose belly fat.<\/p>\n

While alcohol does not necessarily slow down metabolism, it affects how the body absorbs nutrients. Your body\u2019s fat-burning process gets messed up as it focuses more on breaking down alcohol and not fat. <\/p>\n

I do not know about you but, when I have more than one glass of wine, I usually feel crappy the following day, and exercising on such a day goes out of the window.<\/p>\n

Processed foods<\/strong><\/h3>\n

\"Foods<\/p>\n

Heavily processed foods such as low carb anything, white bread, potato chips, and candy bars, breakfast cereals sweetened with sugar or corn syrup, cookies, cheese, pastries, and pizza should be avoided if you want to sculpt or maintain beautiful abs.   <\/p>\n

While they look like food, most of the processed foods contain insane amounts of artificial preservatives, coloring, flavor, and other such chemicals, and too much sugar and salt, all of which are bad for your health. <\/p>\n

Other Foods to avoid for abs include cakes, deep-fried foods like fried chicken and French fries, ice cream, pizza, donuts, processed meats, microwave popcorn, fast-food burgers, and low-fat yogurt.<\/p>\n

Ab diet plan <\/strong><\/h2>\n

Your abs meal plan should consist of plenty of vegetables, a good portion of lean protein, complex carbohydrates, healthy fats, and lots of water.<\/p>\n

Good protein includes skinless chicken breasts, eggs, chickpeas, turkey, fish, beans, and lean meat. Good carbs for weight loss include quinoa, brown rice, sweet potatoes, whole-wheat pasta, couscous, leafy greens, and oatmeal.<\/p>\n

Avocadoes, nuts and nut kinds of butter, olives and olive oil, butter, pumpkin seeds, and fish oil are some of the best fats for weight loss that you should stock up.<\/p>\n

If you are short on snack ideas, I have written a few articles on healthy snacking such as healthy sweet snacks for weight loss<\/strong><\/a> if you have a sweet tooth, low-calorie snacks for weight loss<\/strong><\/a>, and high protein snacks for weight loss<\/strong><\/a>.<\/p>\n

30-day ab challenge for beginners that works<\/h2>\n

\"30-day<\/p>\n

With this 30-day ab challenge for beginners, you will not be training abs daily because that is just insane!<\/p>\n

Any fitness trainer that knows what they are doing will tell you that you cannot train the same muscle groups for 30 days straight.<\/p>\n

For your muscles to grow, they need time to recover. If you do not give your muscles enough recovery time, you are bound to experience inflammation, exhaustion, and even injury.<\/p>\n

The ideal time is 24 hours between each workout and, if the workout is intense, you might need longer than that.<\/p>\n

\"30-day<\/p>\n

In addition to recovery time for the muscle groups, you will also notice that this ab workout plan includes cardio exercises.<\/p>\n

This is because you cannot target weight loss by doing endless exercises. You need to incorporate exercises that will turn your body into a fat-burning machine and walking is the best for weight loss.<\/p>\n

This workout plan is divided into 4 phases and progresses from beginner level to intermediate. Phase 1 starts at a low intensity to allow beginners to jump right in without feeling overwhelmed.<\/p>\n

Week 2 of the 30-day ab challenge picks up the pace a little bit but remains manageable for beginners. While exercise intensity moves from easy to intense in weeks 3 and 4, you still won’t be doing 200 crunches. <\/p>\n

Essential Workouts:<\/strong><\/p>\n