Thursday, March 12, 2015
Flat Belly Workout
Having excess abdominal fat increases the risk of certain cancers, diabetes, heart disease, stroke and hypertension, according to the website of Dr. Marilyn Glenville. To reduce the fat in your upper stomach, there are specific exercises that you can do. However, specific exercises alone will not get rid of stomach fat. You will need to start eating right and do a combination of exercises to get the desired results.
Prohibit or reduce the stress in your life. The increased levels of stress hormone cortisol release stress, which is associated with the stomach fat. Breathe deeply in the times of stress, and delegate responsibilities and if necessary do the practice of yoga or meditation.
Drink water throughout the day to promote digestive health, prevent inflammation, transport nutrients, remove the system and keep you hydrated.
Provide your body with a constant nutrition to prevent food cravings. Eat five to six small meals a day to eat meals every three hours. Prepare small meals ahead of time using foods that have fiber-rich as whole grains and complex carbohydrates, unsaturated fats such as raw nuts and olive oil and lean protein like chicken and turkey.
Train cardiovascular exercise three times a week for 30 minutes each day. Raise your heart rate to activate your metabolism and burn fat throughout the body, including the stomach area. Cardiovascular exercise includes running, swimming and biking.
Exercise with weights to tone the entire body and to prevent food from becoming fat. Building muscle mass allows the body to keep burning fat even during periods of rest. Exercise with weights three days for a week and leave a rest day after every workday so that your muscles can repair themselves.
Do abdominal exercises so you have a tight and toned appear when the layer of stomach fat is gone. Point the top of the stomach with two or three sets of crunches. Lie on the floor on your back with knees bent and hands behind your head for support. Use the upper abdominal muscles only to lift the shoulder blades off the ground. Exhale on effort and decrease it slowly. Repeat abdominal 10 to 15 times per game as your fitness level allows.
Perform two to three sets of abdominal shell for an extra challenge and to target the upper abdominal muscles from opposite sides. Bring your knees toward your chest. Exhale on effort and reduce both shoulders and legs back to the starting position. Do 10 to 15 repetitions per set as your fitness level allows.
Give your body eight hours of rest at night to restore it and give you new energy.
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