By Kavita Shyam
Belly Good! / As A Matter Of Belly Fat
Accept the fact friends, we have all yearned to lose that stubborn cushion around our belly at one point or another. Shedding belly fat can sometimes get really tough, the pesky pooch can be a trouble area. Flat or toned abs, a perfect belly is a dream of many! While there is no magic bullet or magic potion to reduce the fat, however you can focus on a few dietary changes and very important exercise forms to crack the belly code.
Abs Diet for All
Girls and guys, do not starve yourself to shed the belly fat.
1. Stay Away from sugar, like plague. Liquid sugar or in food is very unhealthy.
2. Include protein rich food. Boost your protein intake with fish, eggs, meat, dairy products, seafood, and poultry.
3. Reduce carbs from your diet. Bid goodbye to pasta, rice etc.
4. Embrace fiber rich food. Fruits, legumes, vegetables, and oats you can indulge in all.
5. Superfoods for belly- milk, cherries, fish and nuts are said to melt belly fat.
Work That Belly
Ashish Gupta, Fitness Expert and Director at GOLD’S GYM, Gurgaon gives us a few vital workouts for shedding belly fat. He says, “In Today’s world, most people are not active, as technology has made our life easier. Our jobs involve less physical activity, so we are leading a sedentary life. We typically sit either during work. We need to be physically active to have a happier and a healthier life. There are many health benefits of being physically fit. People exercise for many reasons- health, relaxation, appearance, etc. Regular exercise helps to protect us from diseases. It is scientifically proven that people who do regular exercises have a lower risk of major illness like coronary heart disease, diabetes, breast cancer, depression, etc.
Remember all those skipping races you did as a kid all those rope games, fighting over the rope and jumping around for the fun of it. Those were the days when one could eat a whole load of pancakes, jalebis and samosas, but not gain a single inch of fat. Moreover, the reason is all that jumping around was enough to burn it all! So why stop now!
Whether you are trying to shape your lower body, increase muscle tissue, burn belly fat or make your hips more flexible, the lunge can help you achieve your goal. This functional, multi-joint exercise can be modified to meet your fitness level. Whether you are doing basic beginner lunges or take on a more advanced variety, the exercise is beneficial in many ways.
3. Jumping toe touching
Toe-touching exercises are a basic form of exercise that provides a number of benefits. This exercise can be performed while standing up or lying down on the floor, and it works multiple muscle groups in addition to offering flexibility and stretching benefits. Toe touches are also an effective cool down after a cardiovascular workout. They focus mainly on your hamstrings along with your core muscles.
<>4. Swiss ball crunches
Because of its ability to target the entire core, the Swiss-ball crunch should be a staple in your workout. The exercise primarily works the rectus abdominals, or six-pack muscles, and the transverse abdominals. However, when performed properly, it also calls on muscles that stabilize the hips and lower back.
5. Swiss ball twist
Swiss ball twists are one of the best ways to work your oblique, the muscles that help rotate your torso. The oblique’s are often neglected by bodybuilders seeking a tapered torso, women who want a smaller waist and fitness fanatics obsessed with the “8-pack.” However, without strong oblique, all the support of the core falls to the abdomen and lower back. Use Swiss ball twists to give your waist a strong, healthy shape, fighting off the “love handles.”
6. Mountain climb
A mountain climber is an exercise that challenges your balance, agility, and coordination. They benefit muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation. Mountain climbers require you to use your upper arms muscles, as well as your core and your legs. Practice the proper alignment of mountain climbers to get the most out of your workout.
7. Plank / side planks
The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in your core, including the six pack abs, internal and external oblique, hips, and back. Use side plank position to potion on your love handles.
8. Spot jumping
One of the safest methods for weight management is spot jogging. Just like brisk walking, spot jogging benefits rank high in terms of watching your weight. The first and foremost benefit of spot jogging is that it gives you the leverage to start the workout at your own pace and progress forward with the same because you can start with a sprint on the spot and then slow down when you feel the need to. Furthermore, at the time of ending the session, staying on the spot makes it easier to recover from the troubles of heavy breathing, which can otherwise be difficult with other workouts such as running, mobile jogging or sprinting.
9. Squats with kettle bells
If you are looking for a powerful way to boost your overall fitness and get some serious results — fast — from your workout routine, look no further than performing squatting exercises.
This is one exercise that should be a part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.
More importantly, although squats are often regarded as ‘leg’, exercises, they actually offer benefits throughout your entire body, including deep within your core.
10. Isometric hold
Isometrics can be a useful part of an exercise program to help reverse age-related muscle loss. Research has shown that you can sometimes obtain gains in both muscle size and muscle strength using these exercises. Isometric exercise (“iso” means equal, or the same, and “metric” refers to length) involves tensing muscles either against other muscles or immovable objects, while the length of the muscle remains the same. For example, you might push hard against a wall for 10 seconds, and during that time the wall does not move and neither does your muscle.
Research has shown that because of the reduced blood flow during prolonged muscle tension, numerous growth factors remain in the muscle tissue longer and actually stimulate muscle growth. Doing a higher number of contractions increases strength, while holding contractions longer increases muscle mass (if you are looking to increase size).