I have a little fat roll on my stomach....?
You can also try these exercises: Belly rolls strengthen your vertical abdominal muscles. Sit with your legs bent, with feet flat on the floor and arms straight in front of you. Exhale and roll back until your lower back touches the ground and stop for a moment. Inhale and roll back up. Repeat 15 times. In the same position, exhale and roll back until your shoulder blades touch the ground and momentarily stop. Inhale and roll back up. Repeat 15 times. Tummy curls work on your horizontal abdominal muscles. Lie on your back and bend your knees at an (almost) 90-degree angle to the floor with your feet raised slightly higher than your knees. Breathe out, lifting your butt and rolling back to your shoulder blades. Inhale and roll to your tailbone and stop. Try not to let your bottom touch the ground. Repeat 20 times. Cross crunches are hard work but they're miracle workers at cinching waists. You will need a liter bottle filled with water for this one. Lie on your back with your knees bent at a 90-degree angle with the floor. With your left hand cradling your head, hold the water bottle in your right hand. Lift your head and shoulders off the ground and reach across your body, so the bottle is outside your left knee. Pulse 20 times and then switch sides and repeat. Tailbone lifts work your lower abdomen and can help reduce a belly pouch. Lay on your back, with your arms stretched straight over your head and legs fully extended and crossed in the air. While breathing out, lift your tailbone then slowly lower as you inhale. To get maximum effect from this, don't let your bum just drop, you want to resist on the way down. Repeat 30 times. This is a favorite of mine as inverted crunches work your lower back which improves posture and strength. Lie on your belly with your arms in front of you as though you are flying like Superman. Exhale, lifting your right arm and left leg as high as you can. As you inhale, lower slowly. Switch, lifting your left arm and right leg. Repeat 20 times. In the same position, lift both arms and legs twenty times.
How can I get rid of belly fat while I'm sitting a whole day?
You can't reduce belly fat by sitting all day because sitting all day itself is one of the major causes behind belly fat.I also have a sitting job and I used to sit continuously for 4–5 hours gazing my laptop. I reached 95kgs and belly size to 42inches. I got high cholesterol, fatty liver and fatigue at such a young age. That's when I decided to change my lifestyle.I eat clean and workout daily.I don't sit continuously for more than an hour. I take a walk every now and then and stretch too in between.After lunch I always walk for 20 minutes.I don't use lift, but stairs.Drink green tea twice a day as it cuts belly fat.I have included flaxseed and chia seeds in my diet which are great fat cutters.I drink detox water once a week.I don't take stress, I laugh, I read motivational stuff. Because stress hormone cortisol also adds to belly fat.Getting rid of belly fat is not so easy. You can't lose it by sitting all day. You must hustle!All the best!
Can wall sits burn stomach fat?
Although it would be nice, it's physically impossible to burn fat in a localized area. Your body burns the newly required fats then the older ones. If you wanna burn fat, you should do a sport, or simply cardio. Wall sits will probably tighten the abs somewhat, possibly making your waist thinner. Calories Out > Calories in = fat loss :) However, don't restrict calories much. Your body goes into starvation mode, and your metabolism will slow. 3500 extra burnt calories= 1lb of fat
I would like to lose my belly fat. I'm 14 and going into high-school. Please help if you can.?
Hi dear, follow these guidelines to get rid of belly fat - Start exercising. Getting a flat stomach involves losing belly fat. To achieve this, start a workout routine. If possible, exercise for at least 30 minutes a day. If this isn't possible, strive to exercise for at least 90 minutes a week - running, power walking, swimming or biking. - Strengthen the core muscles. In conjunction with losing belly fat, choose workouts that exercise the core muscles. Effective workouts include dancing, pilates, crunches, and knee and leg lifts. For the best result, keep your abdominal muscles tight during core workouts. - Improve your diet. Bad eating habits can impede weight loss efforts. Eliminate fatty foods and sugary foods from your diet. Choose lean meats, fresh fruits and vegetables, and eat no more than 130 grams of carbs a day. - Eliminate alcoholic beverages from your diet. Drinking more than two alcoholic beverages a day can raise cortisol levels in the body and decrease the metabolism. Cortisol increases hunger, and a slower metabolism makes it harder to burn fat and calories - especially in the abdomen. - Drink plenty of water. Water flushes excess sodium and fluids from your body, which can help you achieve a flat stomach. Additionally, drinking water fills your stomach quicker, and you're less likely to overeat. - Control stress. Being stressed or feeling anxious can also release high levels of cortisol. In addition to increasing appetite, this hormone redistributes fat to the abdomen. Learn how to control or reduce stress. Practice breathing exercises, workout or get a massage. - Reduce abdominal bloating. A low-fiber diet and certain foods can produce abdominal bloating. This prevents a flat stomach. Increase your fiber intake to fight bloating, and limit trigger foods such as beans, raw vegetables, lactose and starches. Take a digestive enzyme tablet to eliminate bloating. Good Luck :o)
Can't get rid of belly fat?
Abdominal fat is the most common problem related to weight gain and also the most difficult to get rid of. A 'muffin belly' may not only look ugly but is also associated with problems like type 2 diabetes and heart ailments. Abdominal weight gain is largely due to a high-calorie diet, lack of exercise, and high stress levels. One has to attack the fat through a three-dimensional plan which includes nutrition, cardio and abdominal exercise. Have smaller meals: Never skip a meal (especially not breakfast); eat smaller portions five to six times a day. Your diet should have low carbs, low fat and no starch and sugar. Avoid canned juices, aerated drinks and alcohol. Drink at least two to three litres of water daily. Shed calories with cardio: Hydrate well before, during and after the cardio workout. Warm up before the exercise and cool down after.You must do cardio and core exercises like pilates or general ab exercises. You need to at least 30 minutes of cardio four/three times a week following core work. Ther a variety of programs that can help with this. If you aren't working out now. Start by walking. It's efficent, easy on the knees and you can do it anywhere. Don't stroll walk with purpose in good shoes. There are lots of pilates and core DVDs on Amazon and Collage Video. Collage video will let you preview DVDs. Look for one tailored for a beginner. Don't buy a DVD that's advanced because you think it will work faster. It won't because you won't do it. You want something that is doable for you. The cardio burns away the fat that may be covering the abs. There must a reason why you are not feeling satisfied. Eat lots of whole grains, lots of fruit and veggies. Simple carbs like chips or candy don't fill you up. Cardio exercises like jogging, swimming, aerobics or dancing for upto an hour a day will help you burn excess calories. Doing crunches while lying on a mat or using a stability ball for 15-20 minutes a day helps tone the abdominal muscles. While the focus is on your abs, do not neglect your lower back. Some back-strengthening exercises are required as well to balance the muscular strength in and around the trunk area. Do these exercises under supervision as they need to be correctly executed. Best wishes
Are sit ups helpful in losing belly fat?
The answer is categorically: no.Sit ups are designed to challenge, strengthen, and develop your abdominal muscles. They are not designed to help you burn fat. Only by reducing your body fat percentage can you hope to lose body fat anywhere, including belly fat.How can you reduce your body fat percentage? What you're looking at is a change in body composition, which requires you to have two goals: lose fat and gain muscle. If you're targeting fat loss, its best to stick to just that goal until you're ready to develop your muscles. Reason being is that the nutritional requirements for these goals differ dramatically Here's an actionable plan for you to help you lose belly fat:Get your body composition tested so you can learn your body fat percentageThis will give you something useful to track your progress (reduction of body fat percentage), as well as give you a much better indicator of what your scale weight means. 2. Figure out what your unique caloric needs areBased on your body composition, you have a unique number of calories your body needs to maintain your current weight. Forget the 2000-calorie diet on packaging labels; those don't necessarily match your needs.Your personal caloric needs are known as your Total Daily Energy Expenditure (TDEE). You need a few things to estimate it, the most important of which is your Basal Metabolic Rate (BMR). I've written a complete guide on how to use BMR to get your TDEE, which will help you understand this process much better. 3. Design a diet and exercise plan that is 500 calories less than your TDEEYou can lose pounds of fat and while retaining the vast majority of your muscle mass if you diet properly. Once you have your TDEE, subtract 500 calories. This is general estimate of the amount of calories you're allowed to get from food each day. You must stick to this and be consistent.If you are, you can expect to see about a pound of fat loss each week, and around 4-5 pounds of fat mass lost a month. How rapid fat loss can occur will be based on how many pounds of fat mass you currently have.Good luck; I hope this helps!