The quest to look fit and get rid of belly fat has pushed a lot of men and women to start gym routines and even change their diets. However, there are not so many people who have been able to remain motivated in the face of daunting routines of exercise and dieting.
People want to look so good when they put on a suit jacket and tuck in their shirts but a chunk of them have pulled the plug on indoor aerobics and dieting routines. While getting a flat tummy may largely depend on the frequency of exercise and diet, there are seven simple steps that can help you get rid of belly fat within seven days.
1. Circuit training
If you are looking to tone your muscles and flatten your tummy, then you must carry out circuit training at least three times a week. This type of exercise includes lunges, push-ups, and pull-ups for at least 15 repetitions. If you do the aforementioned exercise and one minute of skipping, you’d be burning 500-600 calories per workout session.
2. Go for abdominal muscles workout
For those looking to get rid of belly fat as quickly as possible, you must do some abdominal workouts. Ensure you do some crunches and leg raising for some three sets of 20 repetitions or more. Planking is another method that burns belly fat, and this should be done for some 30-60 seconds.
3. Check your food
You are what you eat or consume. If you eat clean, you’d have a great body and if you eat uncleanly, it will certainly affect your physical outlook. Cut down on carbs and go for natural foods like Fruits, Vegetables, grains protein, and low-fat dairy.
4. Avoid salt
If you want to maintain normal blood pressure and minimize your water retention, then cut down on your salt intake, whose major component is sodium. You can use other spices and herbs to add flavour and taste to your meals.
5. Drink water
On average, a man needs up to 15.5 cups (3.7 litres) of water/fluid per day while a woman should take about 11.5 cups (2.7 litres) of fluids/water a day. Water flushes toxins from the body and enables a flat tummy with good-looking skin. You can also have green tea with other fresh fruit juices to hydrate your system.
6. Stay away from alcohol
Alcohol, lager beer in particular increases belly fat and bloats the stomach. If you’re looking to maintain a flat tummy then stay away from alcohol or take alcohol sparingly.
7. Say bye-bye to stress
Contrary to popular opinion, stress and anxiety are likely going to cause weight gain instead of weight loss. Stress produces cortisol, a hormone that enhances the weight of the body. In order to reduce your belly fat and body weight, you must rest well and avoid stress.
Common exercises to reduce belly fat
While lifestyle modification is recommended for the reduction of belly fat, there are certain exercises that can enhance weight loss.
In this type of exercise, the hips must be in line with the knees and hands below the shoulder. After getting into the said position, lift your knees above the ground.
Next, you ensure your back is flat, legs apart and should apart. Then move your right and left leg forward. Change hand and leg, then repeat the move in alternating motion.
Lie on your back and on your mat with your legs stretched and arms resting by your side. Get your two hands holding the back of your head and lift your shoulder and upper body off the ground. While doing this, bend your right knee and bring it towards your chest, moving your right elbow towards the centre. Get your elbow and knees to meet in the middle. Do the same routine with the opposite elbow and knee before pausing.
This is the most popular exercise that shrinks the tummy muscle. There are various kinds of sit-ups but you are required to lift your upper body off the ground while your legs are firmly rooted to the ground. You can tweak your legs and body in various positions for this type of exercise.
Put your hands underneath your buttocks while lying flat on your back. Lift the left leg past the height of the hips. Same time, lift the right leg and hover it a few inches off the ground. With your back on the floor, hold the same position for 5 seconds, switch leg positions, and make a flutter kick motion.
Lie flat on your back with your arms behind your head. Point your toes forward while your feet are kept together. With the legs straight, lift them and raise your upper body simultaneously. Your core must be kept tight, and then reach out for your toes.