Adequate exercise is as important as good nutrition in losing fat and flattening the stomach in the Abs diet. It includes strength training three times a week, abdominal exercises two or three days a week, and optional aerobic exercises two or three times a week. There are three basic principles to the exercise program: leave at least 48 hours between weights workouts of the same body part; do no exercises one day a week; and warm up for five minutes before exercising by jogging lightly, riding a stationary bike, jumping rope, or doing jumping jacks. There are three components of the plan that target different types of exercise:
- Strength training—Total-body workouts three days a week, with one workout placing extra emphasis on the leg muscles.
- Cardiovascular exercises—Do these twice a week in-between strength training days. Activities include cycling, running, swimming, brisk walking, and stair climbing.
- Abdominal (ab) exercises—Do ab exercises two or three times a week, before strength training workouts.
GETTING STARTED. People who are not already.
exercising should do light strengthening exercises three days a week for the first two weeks. One sample routine is to alternate between three sets of eight to 10 pushups and three sets of 15–20 squats with no weights. Rest for one minute between sets. When it Page 3 becomes easy to do 10 or more pushups and 20 or more squats, increase the number of pushups and add weights to the squats, using either a barbell or dumbbells. The weights routine should be followed by 30 minutes of brisk walking.
People who already exercise regularly should consider switching from their current workout routine to the Abs diet workout for at least the first few weeks, according to Zinczenko. For maximum results, it is best to change the workout routine every month to keep the body from adapting to a repetitious routine that can slow muscle development. The Abs diet suggests the basic workout be done on Mondays and Wednesdays, starting with one set of an ab exercise from each of the five categories of abdominal regions. Follow this with two circuits of one set of the core exercises in the order listed. On Tuesdays and Thursdays, do 20–30 minutes of cardiovascular exercise. On Friday, do the Monday through Wednesday workout but instead of the ab exercises, traveling lunges, 10–12 reps, and step-ups, 10–12 reps each leg. Do two complete circuits
