Oatmeal, 140 cal
1 slice wholewheat bread with cheese, 70 cal
Apple, 70 cal
Protein bar, 200 cal
Coffee with skim milk, 40 cal
2 quorn fillets, 150 cal
Oats.. something (I have no idea what they’re called in english), 100 cal
Cooked vegetables, 35 cal
Snack 3 (lots of snacking today..):
Frozen banana, 100 cal
15 min treadmill, -100 cal
30 min swimming, -250 cal
I did some light weights on the machines at the gym as well, but I’ve no idea for how long or how much it burned so I’m not going to count that.
Net calories: 555, or let’s say 700ish, just to be safe. It’s still way to little tho. Damn.. I’ll go grab a sandwich.
Exercise for the Transversus Abdominis
(AKA the muscle that pulls in the ring of your waist)
One area of your abs you may be neglecting is the transversus abdominus - without working it, you run the risk of developing a square torso (straight up and down) rather than an hourglass one (tapered at the waist). Here’s what you can do along with your usual ab workout:
- Get on all fours, back straight, looking down.
- Exhale completely, then hold your breath.
- Pull your belly toward your spine (“suck in”) as hard as possible for 10 seconds, while continuing to hold your breath.
- Inhale. Take a few breaths, then repeat 10 times.
Later, you’ll probably feel as though you’d been laughing at something REALLY funny. That’s because you worked those same muscles. Enjoy!