2 Weeks to an ABSolutely Amazing Core

We’ve got good news and bad news: The good news is that you can significantly improve your abs (or any part of your body) in just two weeks. The bad news is that it doesn’t come without sacrifice… but you already knew that, right? Theodore Roosevelt said it best when he said, “Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty…” We get it Teddy; no pain, no gain.

I never really took into account how a single meal could make me look significantly better or worse until I was talking to my good friend, nationally ranked figure competitor, Tara Zito. She was describing how after her “cheat” meal she looks three months pregnant. If one meal could convert her perfect physique to second trimester roundness, then what effect is one meal having on me? The truth is a lot — especially if that meal is heavy with salt and carbohydrates.

Two weeks doesn’t feel like a ton of time but it’s 42 meals and seven intense workouts! Think about this: If you train each body part once a week, it would take nearly two months to get seven good workouts in. But if you want sculpted abs in a hurry, you can compress that two months into two weeks by training your abs every other day, following a strict diet plan, and eliminating bloat.


Phase 1: Eliminate water weight by drinking more water, aiming to drink 64 ounces a day. That’s eight 8-ounce glasses. Flavor your water with citrus fruits like oranges, lemons or limes because the extra potassium will help with bloating. Try our Slim Down Detox Water for a healthy boost and refreshing drink!

Keep this healthy, flavorful water with fresh grapefruit, cucumber, mint, lemon and lime in your fridge to jumpstart healthy habits each day!

Phase 2: You’ve all heard the saying, “abs are made in the kitchen.” Well, we’re here to tell you it’s true. You can exercise your abs from sun up till sun down, but if you aren’t eating the right foods for a flat tummy, you’re not going to see the results you want in the time you want them. Here is a meal plan for three weeks of perfect ab eating.


A Perfect Week of Abs Diet Eating: Option # 1

Monday 1,443 calories
Breakfast: Change Your Tuna
Snack #1: 8 ounces Belly-Busting Berry smoothie, 1 apple
Lunch: Crunch Time, 1 stick string cheese
Snack #2: Cucumber Tubes
Dinner: Gone Fishing
Snack #3: Low-fat ice cream sandwich

Tuesday 1,568 calories
Breakfast: Mint Condition
Snack #1: 8 ounces Show Me the Honey smoothie
Lunch: Roll of a Lifetime, 1 cup berries
Snack #2: 1 stick string cheese, 5 to 7 whole-wheat crackers, such as Triscuits
Dinner: Terra Ricotta
Snack #3: Yogi Pops

Wednesday 1,407 calories
Breakfast: Mo' Feta, Mo' Betta
Snack #1: 8 ounces Extreme Chocolate smoothie
Lunch: Popeye and Olive Oil
Snack #2: 1⁄2 PB Power Apples
Dinner: Colonel Mustard
Snack #3: Low-fat ice cream sandwich

Thursday 1,510 calories
Breakfast: Waffles Rancheros, 1 pear
Snack #1: 8 ounces Pumpkin You Up! Smoothie
Lunch: Reuben Reduced
Snack #2: 1 stick string cheese, 5 to 7 whole-wheat crackers, such as Triscuits Dinner: The Orange and Gold
Snack #3: Yogi Pops

Friday 1,490 calories
Breakfast: Breakfast: with Barbie
Snack #1: 8 ounces Coco Poof smoothie
Lunch: The Melon Banquet
Snack #2: Cucumber Tubes
Dinner: Chicken Little Italy
Snack #3: 1 carton low-fat yogurt with fruit

Saturday 1,424 calories
Breakfast: Corn to Be Wild, 1 orange
Snack #1: 8 ounces Belly-Busting Berry smoothie
Lunch: The Two Chicks
Snack #2: 2 tablespoons Spread Yourself Thin, 3⁄4 cup broccoli or carrots
Dinner: Shrimp to Nuts
Snack #3: Yogi Pops

Sunday 1,294 calories plus cheat meal
Breakfast: The 'Bama Bowl, 1⁄2 cup orange juice
Snack #1: 4 ounces Lemon Drips and Drops smoothie
Lunch: Pimp My Shrimp
Snack: 4 to 8 ounces Lemon Drips and Drops smoothie, 1 cup melon Dinner: Cheat meal

A Perfect Week of Abs Diet Eating: Option # 2

Monday: 1,457 calories
Breakfast: One glass (8 ounces) Abs Diet Ultimate Power Smoothie; make extra for later
Snack #1: 1 teaspoon peanut butter, raw vegetables (as much as you want)
Lunch: Turkey or roast beef sandwich on whole-grain bread, 1 cup 1 percent or fat-free milk, 1 apple
Snack #2: 1 ounce almonds, 11⁄2 cups berries
Dinner: Italian Chowin'
Snack #3: 4 ounces Abs Diet Ultimate Power Smoothie

Tuesday: 1,472 calories
Breakfast: Eggs Beneficial Sandwich, 1 cup fat-free milk
Snack #1: 1 teaspoon peanut butter, 1 bowl oatmeal or high-fiber cereal
Lunch: The I-Am-Not-Eating-Salad Salad
Snack #2: 3 slices deli turkey, 1 large orange
Dinner: Brazilian Chicken
Snack #3: 1 ounce almonds, 4 ounces cantaloupe

Wednesday: 1,578 calories
Breakfast: One glass (8 ounces) Strawberry Field Marshall Smoothie; make extra for later
Snack #1: 1 ounce raisins
Lunch: Guac and Roll
Snack #2: 1 stick string cheese, raw vegetables (as much as you want)
Dinner: Chile-Peppered Steak
Snack #3: 4 to 8 ounces Strawberry Field Marshall Smoothie

Thursday: 1,564 calories
Breakfast: 1 slice whole-grain bread with 1 teaspoon peanut butter, 1⁄2 cup All-Bran cereal with 1 cup 1 percent or fat-free milk, 1 cup berries
Snack #1: 8 ounces low-fat yogurt, 1 can low-sodium V8 juice
Lunch: Guilt-Free BLT
Snack #2: 3 slices lean deli roast beef, 1 large orange
Dinner: Easy Cheesy
Snack #3: 1 teaspoon peanut butter, 1⁄2 cup low-fat ice cream

Friday: 1,584 calories
Breakfast: One glass (8 ounces) Banana Split Smoothie; make extra for later
Snack #1: 1 ounce almonds, 4 ounces cantaloupe
Lunch: Hot Tuna
Snack #2: 3 slices lean deli roast beef, 1 large orange
Dinner: Chili Con Turkey
Snack #3: 4 ounces Banana Split Smoothie

Saturday: 1,071 calories plus cheat meal
Breakfast: One tall glass (8 ounces) Very Berry Smoothie; make extra for later
Snack #1: 1 cup high-fiber cereal, 1 cup low-fat yogurt
Lunch: Leftover Chili Con Turkey
Snack #2: 1 teaspoon peanut butter, 1 or 2 slices whole-grain bread
Dinner: Cheat meal! Have whatever you've been craving this week: wine and cheese, burgers, fillet of whatever--anything you can dream of.
Snack #3: 4 ounces Very Berry Smoothie

Sunday: 1,579 calories
Breakfast: The I-Haven't-Had-My-Coffee-Yet Sandwich
Snack #1: 1 teaspoon peanut butter, 1 can low-sodium V8 juice
Brunch (relax--it's Sunday): 2 scrambled eggs, 2 slices whole-grain toast, 1 banana, 1 cup 1 percent or fat-free milk
Snack #2: 2 slices lean deli roast beef, 1 slice fat-free cheese
Dinner: BBQ King
Snack #3: 1 ounce almonds, 1⁄2 cup low-fat ice cream



A Perfect Week of Abs Diet Eating: Option # 3

Monday: 1,592 calories
Breakfast: 3-egg-white omelet with chopped vegetables, 1 whole-wheat English muffin with 2 teaspoons soft margarine
Snack #1: Raw mixed vegetables, 1⁄4 cup hummus
Lunch: 3 ounces sliced turkey breast in a whole-wheat tortilla with mixed greens, tomato, and 2 or 3 slices of avocado; 1 cup mixed green salad with 2 teaspoons olive oil and vinegar
Snack #2: 1 cup berries mixed with 2 tablespoons fat-free plain yogurt
Dinner: Asian chicken salad: 2 cups mixed greens, red onions, and tomato wedges; 3 ounces cooked chicken breast, sliced; 1⁄2 cup mandarin orange sections; and 1 ounce cashews tossed with 1 tablespoon olive oil and vinegar; 4 whole-grain crackers
Snack #3: 1 piece fruit, 1 cup fat-free plain or artificially sweetened yogurt

Tuesday: 1,597 calories
Breakfast: 1 cup whole-grain cereal with 2 tablespoons raisins and 1 cup fat-free or 1 percent milk, 1 banana
Snack #1: 1 container fat-free plain yogurt mixed with 2 tablespoons dried fruit and 2 teaspoons honey
Lunch: 1 cup broth-based or tomato soup; 2 ounces sliced lean roast beef with lettuce, tomato, and mustard on 2 slices of whole-wheat bread
Snack #2: 1 stick string cheese, 2 whole-wheat crackers
Dinner: 1 cup cooked white or brown rice, 3 ounces grilled shrimp in gumbo sauce, mixed green salad with 2 teaspoons olive oil and vinegar Snack #3: 1 large whole-wheat pretzel

Wednesday: 1,427 calories
Breakfast: 1 cup oatmeal with 2 tablespoons mixed dried fruit and nuts and 1 teaspoon cinnamon, 1⁄4 cup fat-free plain yogurt, 1 cup orange or grapefruit juice
Snack #1: 1⁄4 cup microwave air-popped popcorn (100 calories' worth; see package)
Lunch: Tuna salad: 3 ounces grilled or canned tuna, 5 small red potatoes, 1⁄2 cup string beans, and 5 to 8 olives on a bed of salad greens tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar
Snack #2: 1 large rectangular graham cracker with 1 teaspoon nut butter, 1 piece fruit
Dinner: 1 vegetarian burger with lettuce, tomato, and red onion on a soft wheat roll; side salad of mixed greens and vegetables and 2 teaspoons olive oil and vinegar dressing
Snack #3: 1⁄2 cup fat-free ice cream or frozen yogurt

Thursday: 1,564 calories
Breakfast: 3⁄4 cup muesli with 1 cup fat-free milk, 1 orange or 1⁄2 grapefruit
Snack #1: 1 ounce low-fat cheese, 2 whole-wheat crackers
Lunch: Tossed salad: mixed salad greens, cucumber, red bell pepper, red onion, diced carrots, tomato, 1⁄2 cup chickpeas, 1⁄2 cup string beans, and 1 ounce grated hard cheese tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar; 1 small whole-wheat roll
Snack #2: 1 cup fortified soy milk, 2 Whole Grain Fig Newton cookies
Dinner: Spaghetti marinara: 1 cup cooked whole-grain pasta topped with 1⁄2 cup marinara sauce and 1 tablespoon grated Romano cheese, side salad with olive oil and vinegar or light dressing
Snack #3: 2 kiwifruits


Friday: 1,115 calories plus cheat meal
Breakfast: 1 cup hot oatmeal with 1⁄4 cup fat-free plain yogurt and 2 tablespoons raisins
Snack #1: 1 energy bar like a PowerBar Pria or a Luna bar
Lunch: 2 ounces whole-wheat pita, 2 ounces chicken or turkey breast, 1 tablespoon cranberry sauce with chopped mixed greens
Snack #2: 1 container fat-free fruit-flavored yogurt with banana
Dinner: Cheat meal
Snack #3: 1 low-fat or fat-free brownie, 1 cup fat-free milk

Saturday: 1,557 calories
Breakfast: 2 eggs and 1 egg white, scrambled; 2 slices whole-wheat toast with 2 teaspoons soft margarine and 1 tablespoon jam; 1⁄2 cup mixed fruit and 1⁄2 cup fat-free yogurt
Snack #1: 1⁄2 whole-wheat pita with 1 tablespoon hummus
Lunch: 1 cup chicken noodle soup, 4 whole-wheat crackers, mixed green salad with 1 tablespoon grated hard cheese and 5 sliced olives tossed with 2 teaspoons olive oil and vinegar
Snack #2: 11⁄2 cups watermelon chunks
Dinner: 4 ounces broiled lean steak, 1⁄2 cup mashed potatoes (made with soft margarine), 1 cup steamed broccoli with 2 teaspoons Parmesan cheese
Snack #3: 1 piece fresh fruit with 1⁄2 cup sorbet

Sunday: 1,448 calories
Breakfast: 2 whole-wheat frozen toaster waffles topped with 1 tablespoon nut butter and 1⁄2 medium banana, sliced; 1 cup fat-free milk
Snack #1: 8 ounces low-fat yogurt
Lunch: 1 medium baked potato topped with sautéed mixed vegetables (e.g., mushrooms, onions, broccoli) in 1 tablespoon olive oil with 1 ounce grated hard cheese
Snack #2: 10 almonds or cashews
Dinner: Turkey or chicken burger: 4 ounces grilled or broiled chicken or turkey (white meat only) with onions, tomatoes, and lettuce on whole-wheat roll; mixed greens tossed with 2 teaspoons olive oil and vinegar
Snack #3: 1 4-ounce fat-free pudding

Phase 3: Sculpt. Yeah, you heard me, sculpt your abs! Work ’em hard and work ’em often, but don’t make a mistake and train them every day. While some consider abdominals to be “endurance” muscles, they are actually very similar to the muscles in the rest of your body and need 72 hours to repair (48 minimally).



Depending on your starting point, you may not be able to achieve a six-pack in just two weeks, but I promise you that you will see a positive change in your core, and most likely your whole body if you really concentrate on your abs for two straight weeks. How could you not?
Article source :skinnymom.com

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