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 suit or figure-hugging dress but are worried about your flabby stomach bulging out. Well, you still have a last option. 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 close towards flat stomach within 7 days!
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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 burpees , 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, box jump , stepper etc . You should be able to burn around 500 to 600 calories per workout.
You have to work on your abdominal muscles three times in the week. Bicycle Crunches , Russian twist , half crunch and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.
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. Protein acts as the building block for muscles but doesn’t bulk up the muscles, a myth that many people carry.
The only way to bulk up muscles is to hit the gym and perform progressive resistance exercises. Protein helps provide the raw material to build muscle, but the protein has to be pulled into muscles through exercise.
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. There are some people whose taste buds aren’t excited unless and until they add extra salt to their food.
However, salt has sodium which raises your blood pressure and can lead to hypertension which in turn can cause several problems for your body. Also, eating too much sodium can cause water retention, and in some cases dehydration. If your body isn’t well hydrated, the extra sodium will take water from your cells leading to a host of difficulties like nausea, stomach cramps, etc.
Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. People in stress tend to eat more to reduce stress . it’s an extremely unhealthy habit and is the cause of obesity in many people. So try to keep your cool!
Following a well-balanced diet and exercising can help you to get flat tummy fast.