Keep your stomach lean by always making sure that you take really good care of what you put in it, as well as the steps that you take to maintain it.
Keep your stomach lean with the right diet and exercise
A lean stomach is always associated with having a lean body. And that is true. The presence of fat that shows on your stomach is a visual sign of the amount of fat that you have. Meaning, those bulging love handles are actual signs of excess fat in your body.
People always associate fat loss with workout and it’s true, but sometimes there are people who need to understand that eating habits also contribute to it, so reach fat loss goals faster by focusing on how you eat and how you can try to get around it.
But mind you folks, the body needs fat. What it does not need is excess or stored fat. Just having the right amount of fat in the body is enough to keep you going and staying healthy.
Lose excess fat by eating right
Yes, you can reach your fat goals fast by eating right and doing it right. Having the right foods to eat is more than just eating it, you need to have at the right amounts and at the right time.
Here are some helpful tips to help you manage your eating habits and achieve your fat loss goals.
Chew your food well
Slowing down and chewing your meal slowly helps the brain get the message that you are feeding yourself properly and that in time you will be able to feel full enough to stop eating. The longer you take your time to eat, the greater chances the brain receives the signals that you are feeding. Also, taking more time to chew on your food allows you to savour it well and feel satiated right away.
Drink before you eat
It pays to ask for a glass of water before ordering your food in a restaurant. Water fills your gut and signals your brain that it is part full, thus signalling your brain to get less portions off the menu.
Proteins first
With the same mindset, ordering proteins first gives you less chances of chomping down on your starches like pasta or breads. You can order steak, fish, or any protein-rich foods and start with that.
Follow this up with healthy fats
Getting your healthy fats first also lets you think less of your carbs or starches. Load op on fish like salmon for omega 3 fatty acids, cold pressed vegetables, nuts and fruits.
Healthy fats are good for the heart, hormone regulation, fat metabolism and energy production. Just make sure not to eat too much.
Carbs for training
You don’t have to miss out on your carbs, because you can take it during training to help you get more fuel for workouts and exercise routines. Get the right amount of carbs enough to keep you going for your training.
Avoid hunger
When you start to feel the pangs of hunger, eat right away. It is recommended to prepare your meals and snacks ahead. Your healthy choice would be your prepared snacks, instead of running over to the next burger joint and chomping down half a dozen burgers.
Eat real and whole foods
Although nutritional supplements help provide you with the nutrients needed, it may not be enough to fill up your gut. Do not skimp your regular meals and substitute it with supplements because you might end up bingeing or taking in more than what is required by the body as you crave food.
Exercises that guarantee a lean stomach
Here are some of the most effective fat-busting exercise moves that can help you maintain a lean stomach.
Reverse Tabletop with Crossover Twist
As you sit with the hands placed behind the back and fingers facing forward, place the feet a foot-width apart with knees bent. Press down with the hands and feet as you lift the hips to form a flat tabletop from the knees to shoulders.
Hold the position at the top and then begin to slowly lift one foot up and over the hips while you reach across your body using the opposite hand to reach the toes. Upon returning to the starting position, perform the same movement using the other foor and arm.
Make sure to keep the hips elevated to engage the glutes and core muscles.
Twisting Windmill Boat Pose
This routine also helps to strengthen the spine and obliques. On a seated position with knees bent, lift the legs in front until the shins are parallel to the floor. Slightly lean back with a straight spine to balance the body and extend both arms straight at the sides.
With the legs and lower body stable, twist your upper body to the right as you sweep both arms up to the ceiling then back to shoulder level. Continue the twists for both sides with the same arm motion.
Twisting Side Plank
This works the upper body, core and legs bringing in lots of neuromuscular stimulation.
Start with a side plank position with the shoulders, hips and knees stacked and the elbow right under the shoulder. Place the top hand behind the head and elbows pointing towards the ceiling and lift the top leg with the foot flexed.
Slowly twist to reach the top elbow to the floor without breaking the form then return back to the starting position and complete the reps on side before alternating to the other.
Planking Frog Legs
This forces the core to stabilize the hips and torso as the legs are moving
Using a gliding disc, place each foot into each disc and assume a plank position with the elbows under the shoulders and head as the hips and heels are aligned.
Bend the knees and slowly drag both feet towards your chest by engaging your core then push them out in a circular motion as if doing the breaststroke. Do not use the knees to drag the feet but make sure the core is engaged in doing it.
Repeat the steps slowly to maximize the tension.
Single-Legged C Bend
Stand up with the legs together and reach up to the ceiling with palms pressed together. Lift the right knee in front of you until it is at hip level. Shift your weight to the left slightly to balance.
While shifting to the other side, make a C form with your outstretched hands. Return to the starting position without lowering the lifted foot then repeat the steps as mentioned. And complete the repos on one side before shifting to the other.
The post Keep Your Stomach Lean Through Exercise And Diet appeared first on NUTRITION CLUB CANADA.
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