Optional FOOD & FITNESS PLAN

Plans built with registered dietitians and nutritionists, is a healthy, plant based meal plan which details 3 meals, and 3 snacks, every day for one week. There is a corresponding downloadable and printable grocery list for each week, and there are 5 different calorie allotments to choose from so that you can customize these plans to meet your exact goals (weight loss, gain, or maintenance). We have also included suggestions for modifying for food allergies, intolerance, and availability, as well as food costs, cooking for a family, and more. Also includes Workout DVD Programs for best results use once a day for 30 minutes. 

Plans For Maintaining a Flat Stomach

1. Crunches:

Nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises. Now, it’s time that you start performing this exercise.

How To Do 

1. Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can also lift your legs off the floor at a 90-degree angle. (See picture).

2. Lift your hands and place them behind your head, or keep them crossed on your chest.

3. Inhale deeply, and as you lift your upper torso off the floor, exhale.

4. Inhale again as you get back down, and exhale as you come up.

5. Do this for 10 times as a beginner.

6. Repeat another two to three sets.



        2. Twist Crunches:

Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise.

How To Do

1. Lie down on the floor with your hands behind your head.

2. Bend your knees as you would do in crunches, keeping your feet on the floor.

3. You have to lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground.

4. Again alternately, lift your left shoulder towards the right, keeping the right side of your torso on the ground.

6. Repeat 10 times.



3. Side Crunch:

How To Do

This is same as the twist crunch exercise. The only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.



4. Reverse Crunches:

Now it’s time to do reverse crunches. This is another good exercise to reduce belly fat.



5. Vertical Leg Crunch:

How To Do 

1. Lie flat on the floor, or on the mat, with your legs extended upwards (towards the ceiling) and one knee crossed over the other.

2. Now that you have positioned your body perfectly, do the same as you would have done in the case of crunches. That is, breathe in and lift your upper body from the floor towards the pelvis.

3. Breathe out slowly. As you bring yourself down, breathe in again, and exhale as you go up.

4. Do 12 to 15 reps and up to three sets.