read ahead and stick to the routine... hard work pays.. but hard is synonymous with discipline.
before you execute the routine
Be prepared to change your diet.
Getting a smaller
waist will require weight loss, which cannot be achieved through
exercise alone. You will also need to adhere to a healthy diet and
reduce your calorie intake in order to really see results. This will require discipline and determination. In addition to
reducing your calorie intake, there are also some smart food choices you
can make that will specifically help to reduce your waistline.
- For example, in a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. Remember that fruits have sugar, so exceeding your intake of fruits per day will impede your progress.
- Keep in mind that in order to lose a kilo of weight, you will need to cut 3500 calories from your diet. Health specialists advise that the optimal level of healthy weight loss is one to two pounds a week, so it is not recommended that your starve yourself or follow fad diets in order to lose weight more quickly.
Even if you are carefully monitoring your portion sizes and consistently working out, your weight loss can be significantly impaired by a continued consumption of processed foods. This is because processed foods typically have high sugar and starch contents, which limit weight loss and lead to the buildup of harmful toxins.
Eat healthy fats.
Many dieters believe that they need to avoid fat like the plague when trying to lose weight. However, eating a certain amount of healthy fat is essential for a balanced diet and can actually aid weight loss. In fact, studies suggests that a diet with a higher ratio of monounsaturated fats (MUFAs) (avocados, nuts, seeds, soybeans, chocolate) can prevent the accumulation of belly fat. As a result, 25 to 30% of your daily calorie intake should come from such healthy fats.
- Polyunsaturated fats - such as the Omega-3 fatty acids found in mackerel, salmon, herring, walnuts, canola oil and tofu - are another type of healthy fat that you should try to incorporate into your diet. They help to lower bad cholesterol and boost brain function.
- Trans fats, on the other hand, (found in margarine, crackers, cookies--anything made with partially hydrogenated oils) result in more fat being deposited in the abdomen, so you should avoid these as much as you can.
exercise routine
Tone-it V hold
This uses fast-twitch muscle fibers (the ones that contract during high-intensity moves and help improve muscle tone)Sit with knees bent and feet on floor. Clasp underside of thighs with both hands, hinge back, and lift feet until lower legs are parallel to floor; release hands. Straighten legs and reach for your toes; hold for 8 breaths. Repeat 3 times. here is an assisting video by kristin mcgee
Plank/Pelvis tuck
Tones rectus abdominus (six-pack) and transverse abdominus (waist-cinching corset muscles)Lie facedown with legs extended, elbows bent, feet hip-width apart, elbows shoulder-width apart. Contract abs, then tuck toes to lift body, elbows directly under shoulders. Hold for 4 breaths. Bend knees (do not touch ground), tilt pelvis up; hold for 4 breaths. Keeping abs tight, straighten legs, hold for 4 breaths. Repeat 3 times.
Navel-to-spine pulse
Targets six-pack.Lie face up with knees bent and feet on floor. Lift shoulders and clasp underside of thighs with both hands; contract abs. Tilt pelvis up, let go of thighs, and reach forward; pulse 20 times. Return to start; reach hands to outside of right thigh and do move with torso turned to right; pulse 20 times. Repeat on left side. This is 1 set. Do 2 sets.
Side crunch & pulse
Hits obliques (sides of abs), seratus anterior (muscles below chest), and six-packLie faceup, knees bent to 90 degrees, hands behind head. Lower knees to left and crunch up; do 15--25 reps. Return to start, lift shoulders, extend left arm, and pulse forward for 15--25 reps. Repeat sequence on right side. This is 1 set. Do 2 sets.
Low-belly leg reach
Targets corset and six-packLie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.
Don't forget cardio!
Sweat it out for 30-40 minutes with one of these cardio options (or switch them up!) four times a week.Ratchet up your ride
Go bicycling and include 3-5 30-second sprints (short bursts of full-speed cycling) to tap your core's fast-twitch muscle fibers and boost your calorie burn.
Turn up the treadmill
Walk for 1-15 minutes at a moderate pace (3 to 4.5 mph). Do five 2- minute intervals with incline set at 10-15 percent. Then return to starting incline for 10-15 minutes.
******all the best*****
innovators out!
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