Fight that flabby belly
DO you envy people with a flat tummy? You can have one too with these tips below.
Lose fat
The only way to fab abs is to reduce your calorie intake and lose overall body fat. In short – eat less and exercise more.
If you think that religiously doing a hundred sit-ups and crunches a day is all it takes, you’re very much mistaken.
This only tones your abs and cannot get rid of the layer of fat lying on top of the abdominal muscles.
You’ll see better results if you do a series of exercises that work all the different groups of abdominal muscles – the sagittal plane (bend forward), the frontal plane (bend to the side), the transverse plane (twist your torso), as well as shed excess fat through some form of vigorous aerobic exercise and weight training for at least 30 minutes, three to four times a week.
Cut calories
If you’re over 30, aim to eat about 200 calories less per day than you used to, and burn 250 more calories through exercise. Include sufficient fibre (at least 25g) in your daily diet.
As high-fibre foods supply plenty of bulk without adding too many calories, they’ll keep you feeling full longer. You should therefore eat less.
For best results, increase your fibre intake slowly over the course of one month, and drink plenty of water to regulate your digestive system. You can obtain fibre from fruits, vegetables and wholegrain foods.
Avoid excessive drinking
The frequent intake of alcoholic drinks leads to the growth of “beer bellies” because alcohol is loaded with calories. Just like any other calorie-laden foods, alcohol promotes weight gain when taken in excess.
Stand straight, breathe deep
Lying deep within the lower torso is a core muscle called the transverse abdominis; it acts as a natural weight belt that supports the lower back and keeps the pelvis aligned.
Sucking in your tummy and maintaining an upright posture helps to tighten this abdominal muscle.
Another simple way of tightening the abdominal muscles is to practise deep abdominal breathing exercises regularly. – Singapore Straits Times / Asia News Network