Toned Core for Women

Plan Details

The Toned Core for Women routine by JefitTeam is a 3 day workout plan. It is a intermediate level plan to achieve cutting fitness goals.

Plan Description

There is one thing that many women strive for when it comes to working out and following a fitness p... Read More

There is one thing that many women strive for when it comes to working out and following a fitness program, and that is to get a flat and lean stomach. By following this multi-week flat stomach workout program, you will be able to build and define your ab muscles to get that lean look that you have always desired. <b><u>Why This Routine Works</b></u> - With this program you will be hitting your abdominal muscles from every angle, making sure to properly build a strong core and develop the areas to their full potential. Throughout the entire workout and each exercise you want to focus on flexing and tightening up your abs to put more tension on the muscles. Performing this workout program, doing cardio and eating a clean and healthy diet will increase the ability to quickly develop and lean out your stomach. Both the intensity of your workouts and sticking to your diet plan are crucial to get optimal results. <b><u>Workout Day Split</b></u> - You will want to perform this program 2 to 3 times a week after your strength training workouts or along with your cardio exercises. Just like any other muscle, you don't want to over train your abs as the muscles will grow during a state of rest. Choose days that aren't heavily working your core muscles to mix in this abdominal workout plan so that you are able to target and get the most out of working out your stomach. <b><u>Building A Toned Stomach for Women Training Stats</b></u> Day 1 Workout Time : 20 minutes Day 1 Rest Time : 15 minutes Day 2 Workout Time : 20 minutes Day 2 Rest Time : 15 minutes Day 3 Workout Time : 20 minutes Day 3 Rest Time : 15 minutes <b><u>Equipment Used</b></u> • Bodyweight • Bench • Weight Plate • Cable Tower Machine • Dumbbell <b><u>Nutrition</b></u> - With any cutting and abdominal routine you will want to keep your protein intake high, a 2 to 1 ratio compared to carbohydrates as well as minimizing fat intake. Keep any and all carbohydrates to your morning meals as at night you are more sedentary and carbs eaten at night will be stored as fat rather than being burned as energy. • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles. To optimize your fat loss potential, try adding cardio into your workout program to help stimulate your metabolism and increase caloric burning. Your cardio sessions should last around 30 minutes or try to perform 20 - 30 minutes of HIIT, high intensity interval training, to heavily spark your metabolism for optimal fat loss.