How To Get Rid Of Sturborn Belly Fat
You’ve been missing your routine at the gym very often, thanks to your busy schedule (or plain laziness), and suddenly you realize that in one week you have to attend a wedding.
You want to wear your favorite dress or figure-hugging dress but are worried about your flabby stomach bulging out. This makes you worry about how to lose the fat around your tummy . While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don’t have to completely alter your daily habits to get a flat stomach within 7 days ! Just follow these 7 tips to reduce belly and flaunt your abs the way you have always dreamt
1. Circuit training
If you want to build muscle and burn fat at the same time, you have to perform circuit training three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don’t forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.
2. Check your food
The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.
3. Avoid salt
To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavor your food with other herbs and spices instead.
4. Drink water
Have adequate water to flush away those toxins. This will give you dual benefits of a glowing skin and a flat tummy. Drinking water does not only mean having gallons of water in a day, but also drinking healthy drinks like green teas with anti-oxidants and fresh vegetable and fruit juice.
5. Do Resistance Training
Losing muscle mass is a common side effect of dieting.
This can be detrimental to your metabolic rate, as losing muscle decreases the number of calories you burn on a daily basis
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.
7.Try out spidey moves
Try the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.
8.Fight fat with fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, 1 artichoke, or 2 cups of broccoli will all give you 10 grams of belly-flattening fiber
9.Try tummy-tightening move
Do the Windshield Wiper. Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right.
10.Whirl your way slim
Get outside and grab a Hula-Hoop. Turns out this 50’s playground fad is a fabulous waist slimmer—just ask Hula-Hooper Michelle Obama! Here’s how to do it: Move only your midsection, keeping upper and lower body stable and rocking hips from side to side or front to back, not in a circle. The longer and more often you do it, the better the results.