- There have been a total of 66 research papers published in the Journal of Diabetes & Metabolic Disorders which conclude that regulation of diet alongside regular exercise is the most effective form of weight loss.
- For those who do not have much free time, resistance training can be a highly effective way to exercise in order to reduce fat and increase muscle mass.
- If the intake of sweets, dessert, cake and fruit juices is not reduced, it can lead to an accumulation of fat around the abdominal area because these products contain large quantities of sugar.
You may have heard people say that a temple or special religious space is not necessary for meditation, as it can be done anywhere. Getting a six-pack is similar, as gyms or fitness centers are not the only places which play a part. The kitchen is just as important!
A six-pack refers to the outline of a specific group of abdominal muscles which help us maintain positions, such as sitting, lying, standing and walking. In fact, all forms of movement which utilize the core muscles rely on this group of muscles working correctly. Thus, in fact all of us are in possession of a six-pack. It’s just that most of us have a layer of fatty tissue thick enough to block our view of it.
Take a look at your diet before heading to the kitchen
- The food we eat each day has an effect on the fat which accumulates around our abdomens. For this reason, we should try to select a diet that is least harmful to our bodies. Such positive dietary selections include complex carbohydrates from brown rice, healthy proteins found in fish, healthy fats from various nuts, olive oil, rice bran oil, tea tree oil or canola oil, as well as quality fibers including those found in low-sugar, organic vegetables.
- Try your best to avoid sweets, desserts and cakes as much as possible because the overconsumption of sugar will result in fat accumulating around the abdominal area.
A total of 66 research papers published in the Journal of Diabetes & Metabolic Disorders have concluded that regulation of diet alongside regular exercise is the most effective form of weight loss. Additionally, resistance training can be a highly effective way to exercise in order to reduce fat and increase muscle mass for those who do not have much time for physical activity.
Resistance training can be carried out using specialized equipment or the resistance provided by your own body weight. For those who like to prepare their own food, using the time you may wait for something to cook or bake to partake in this form of training can guarantee a fit and firm body.
Exercise number 1: Three sets of bicycle crunches, 10-12 repetitions per set
- Lay with your back flat on the floor, hold the back of your head or your ears with both hands, and lift your legs, bending your knees at 90 degree angles.
- Next, lift your upper body and take your left elbow across to touch your right knee before doing the same on the opposite side. Repeat on each side 12 times (exhale as you reach across and inhale as you ease back into position).
Exercise number 2: Three sets of jack-knife exercises, 10-12 repetitions per set
- Lay with your back flat on the floor, placing your arms straight out above your head while keeping your legs flat on the floor.
- Lift both legs up at the same time, trying to keep them straight without a bend in the knees.
- Raise your upper body and try to keep your arms and legs completely straight while you close the gap between them. Exhale as your core muscles tense and inhale as you gently return to the starting position.
Exercise number 3: Three sets of front planks, 20-30 seconds per set
- Lay on your front before lifting yourself up onto your elbows.
- Hold yourself in position as you tense your core, hips, thighs and buttocks to ensure your body is parallel with the ground. Hold the plank for 20-30 seconds, inhaling and exhaling slowly as you do so.
Exercise number 4: Three sets of reverse crunches, 10-12 repetitions per set
- Lay flat on the ground with your arms by your sides.
- Inhale fully and then exhale at the same time as raising your legs and hips above the ground, with your knees at 90 degree angles. Hold your hips above the ground for 2-3 seconds before slowly returning to the original position. Do this 10-12 times per set, for a total of three sets.
Exercise number 5: three sets of classic crunches, 10-12 repetitions per set
- Lay flat on your back, lift your knees up and place your hands by the side of your head while you take in a deep breath.
- Exhale as you lift your head and shoulders into your chest until you feel a tension in the upper part of your abdomen. Hold this positions for 2-3 seconds before returning to the original position. Do this 10-12 times per set, for a total of three sets.