Abs-olution
Welcome to the Abs-olution page. Here, you will find some important tips to flatten your stomach. Following them meticulously and regularly will definitely help you. These are consolidated by me from various sources.
Tips:
Check this site for the best time for exercise: http://www.personalhealthzone.com/besttimetoexercise.html
:- Check your BMI first. BMI stands for Body Mass Index and it is a measure of your body fat based on your height and weight. Visit http://nhlbisupport.com/bmi for calculating it for you.
:- Do not over-exercise. Ab crunches should only be done 2-3 times per week to train your abdominal muscles properly. If you do them everyday it will limit the effectiveness of the workout and your results will be minimal.
:- Gymnasium is not THE solution for a good exercise. Try this:
1) Run in place for 30 seconds as fast as you can
2) Perform 60 seconds of moderate exercise (i.e. marching in place, jumping jacks, etc.).
3) Repeat 10 times
4) Cool down for 3-5 minutes
It's all about getting the blood flow in your body.
Additionally, warm-up has the following benefits:
* Reduces the risk of injury
* Increases flexibility and joint mobility
* Raises the heart rate to prepare the body for physical exertion
* Enhances reflexes
* Reduces muscle tension
* Sends oxygenated blood to the muscles
Lastly, do not forget to cool down. Its benefits are:
* Reduces the risk of injury
* Improves flexibility
* Helps to gently return heart rate and blood pressure to normal levels
* Removes waste products (lactic acid) from muscle tissue and helps minimize soreness
Check your calorie burn estimator here: http://www.healthstatus.com/cbc.html
:- In addition to a proper diet, alternating side crunches are a great way to tone your obliques viz., love handles.
Just lie on your back with your knees bent and arms folded behind your head.
Raise up alternating left elbow to right knee and vice versa.
Remember to squeeze your abdominals when you raise up to get the full effect of the exercise.
:- Performing Pelvic tilts sitting in your chair are a very good option. Sit up straight and tilt your pelvis up as far as possible while slightly arching your lower back. Hold until you feel "the burn". Do this 15 times, take a break and do it again. It's a great ab strengthening exercise.
:- White bread is responsible for increase in fat in the belly. Eat whole grain breads instead.
:- Drink water before or after meals. Avoid drinking water during meals. Also, avoid drinking cold water. This is because the food that you ingest remains in the stomach and does not digest properly due to cold water, because the enzymes necessary for food digestion are not secreted due to cold water.
:- Drink fruit juices
:- The Swiss ball (also known as the "fitness ball") is one of the newest and most effective ways to train your abs. Using the ball actually helps you train muscles in your body that aren't generally used in normal exercise.
:- Do not eat too much. Eat foods having fiber and protein, so that your stomach remains occupied and not hungry for a good amount of time.
:- Strength training gives you the tone and definition and tightens your stomach.
:- Balanced Diet, Activeness, Avoiding Laziness are the first few keys to having a fat-free stomach.
:- Double straight-legged stretches will help your lower stomach problems.
:- A good proportion and moderation of the food items like these are good for your tummy. Almonds, Cashews, Apples, Bananas, Blueberries, Broccoli, Brown Rice, Egg Whites, Garlic, Hot Air Popcorn, Oatmeal, Olive Oil, Peanut Butter, Pumpkin Seeds, Salsa, Spinach, Teas (Green Tea boosts metabolism and dissolves fat), Tofu, Tomatoes, Veggie Burgers, Water, Whole Grain Cereals, Whole Wheat Breads and Pastas.
Here are the benefits of sweet potatoes:
- 100 calories (on average)
- Virtually no fat
- No cholesterol
- Loaded with vitamins, minerals and fiber
- Helps prevent cancer
- Strengthens your bones
- Boosts immune system
- Protects the heart
- Clears up certain eye ailments
:- Avoid flabby food like, Chewing Gum, Carbonated Beverages, Sugar-Free Candies, Excess Fruit, Excess Fiber, Excess Salt, Excess Dairy Products. These foods are a strict no-no: Doughnuts, Soda, French Fries, Chips, Fried Non-fish Seafood
:- Bad posture can cause your lower stomach to protrude more. Always sit, walk, stand upright.
:- Here's an effective lower stomach exercise you can do right at your desk.
Sit upright with your back flat against the back of your chair. Place your hands on the desk in front of you or on the seat of the chair by your legs.
Slowly lift your knees up toward your chest and hold for 5 seconds. Then slowly lower them back down, resting your feet on the floor.
Breath out when you lift your legs up and inhale when you lower them to the floor. You should feel your lower ab muscles working as you perform these exercises.
:- Check the way you breathe while performing abs' crunches. Exhale when you crunch up and inhale as you lower your back to the floor
:- Eat 4-5 almonds everyday.
Almonds, like olive oil, have monounsaturated fats, and they help reduce heart diseases.