SlideShare a Scribd company logo
Tips on how to achieve a
Slim, Toned and Sexy
Stomach
Blasting belly fat and tightening your core takes a few
simple steps, beginning in your kitchen, and ending
with basic exercises that you can do anywhere, without
the need for special equipment or a gym membership.
Just follow these eating guidelines and exercise routines
and you'll be amazed at how quickly your stomach
becomes slimmer, sculpted and toned.
Food rules for a flatter
stomach:
• Eat a breakfast high in protein.
Start your day with a breakfast high in protein to get your metabolism
moving and to feel satiated and energized until lunch.
Blend yourself a smoothie with greens, almond butter and some fruit, or
make an egg white scramble with veggies.
Don’t deprive
yourself, but make
healthy
substitutions.
Make a few substitutions
to reduce fat and calories
without losing flavour. Choose
Greek yogurt in place of sour
cream, honey or maple syrup
in place of white sugar, and
finish your meal with berries
rather than cake or ice cream.
Use fresh herbs.
Fresh herbs like parsley,
cilantro, basil and mint will add
flavor to a dish without many
calories, which will curb the
desire to add sodium through salt
(which contributes to bloating),
and will cut down on calories
since you’ll use less oils and
butter.
Eat plenty of
complex
carbohydrates
Rather than eating refined
simple carbohydrates like
pasta, cereal, bread and white
rice, choose complex
carbohydrates like oatmeal,
whole grain pasta or bread.
Definitely eat
fat.
Consuming healthy fats
actually helps you blast belly
fat. Make your own salad
dressing by using extra-virgin
olive oil and your favourite
vinegar or citrus juice. Add
sliced avocado to your
sandwich and skip the cheese.
Although these are all small
changes, by consistently
choosing healthier alternatives
every day, you can accomplish
your goals without feeling
deprived or dissatisfied.
Exercises to get a slim,
sculpted and toned stomach:
To achieve a strong,
toned and sleek stomach,
you need to connect the
dots between your mind
and body. We advocate
keeping the exercises very
simple and focusing on
connecting your breath to
the movement. The below
two exercises combined
with a quick daily interval
program, three to four
times per week is enough
to deliver visible results.
PLANK
Plank is the holy grail of core exercises because it builds both
strength and stability while shrinking your midsection.
H O W T O :
• Lie down on your stomach.
• With elbows bent to 90 degrees, place
your forearms on the ground and lift the
rest of your body up off the ground
while maintaining a straight line in the
body like a wooden board.
• Once you’re in plank, focus on working
against gravity to pull your stomach
muscles up toward your spine. On each
exhale, pull your abdominal muscles in a
little more tightly. On each inhale, hold
them there. Aim to hold this position for
a minimum of 20 deep inhalations and
20 deep exhalations, eventually building
up to holding your plank for 80 cycles of
breath.
• Modification: This exercise can be
performed with your knees on the
ground
SIT UPS
A proper sit up strengthens your transverse
abdominal muscles (think about the muscles that
work when you suck in to zip up a super tight
pair of jeans) creating internal strength and that
flat belly appearance.
H O W T O :
• Lie on your back with your knees bent and your feet placed flat on
the floor with your heels about 12 inches in front of your knees.
• Lift your arms up overhead and then bend your elbows to interlace
your fingers behind your head. Allow the weight of your head to be
held by your hands.
• Make sure that you spine is in a neutral position, meaning that your
tailbone and back of your rib cage are both connected to the ground.
• As you exhale, visualize steering your lowest rib toward your pelvis
as you lift your upper body up off the ground.
• Hold this curled position for three inhalations and three exhalations
before returning your body back to the ground.
• Repeat your sit ups with this same attention to quality until you hit
fatigue.
CARDIO
Cardiovascular exercise, with all of its stress
reducing and heart strengthening benefits, is the
secret sauce for shedding stubborn excess
weight from around your midsection. For
targeting belly fat, cardio is 100% about quality
over quantity. In fact, sprinting is one of the
most effective abdominal exercises because
your core engages at full effort to stabilize your
body during a sprint. If you have never tried
intervals before, but have no limitations to
prevent you from running, try a simple interval
program of alternating between moderately
paced and intense bursts for 20 minutes daily. A
beginning interval program could look like this:
H O W T O :
• Minutes 0-4: Moderate pace to warm up
• Minute 4-5: Jog
• Minute 5-6: Run (your quickest pace)
• Minute 6-7: Jog
• Minute 7-8: Walk
• Minute 8-9: Jog
• Minute 9-10: Run (your quickest pace)
• Minutes 10-12: Walk or Jog
• Minute 12-13: Run (your quickest pace)
• Minutes 13-15: Walk or Jog
• Minute 15-16: Run (your quickest pace)
• Minutes 16-17: Walk or Jog
• Minute 17-18: Final Run!
• Minutes 18-20: Recovery walk
REFERENCES
• http://www.mindbodygreen.com/0-14807/every-food-
exercise-tip-you-need-to-get-a-slim-toned-sexy-
stomach.html
• www.mindbodygreen.com
• http://plankpose.com/core-killer-superman-plank/
• https://poise-health.co.uk/help-advice/basic-core-
exercise-stretches/
• http://sassyfitgirl.com/situps
• https://www.pinterest.com/pin/421086633886842597/
• http://www.huffingtonpost.com/manuel-villacorta/5-
steps-to-the-perfect-sm_b_9873746.html
REFERENCES
• http://www.nutrientsreview.com/proteins
• https://thefastmetabolismdietcommunity.com/food-
substitutions-in-fast-metabolism-diet/
• http://www.centralmarket.com/Blog/Posts/March-
2016/Fresh-Herbs-Cooking-Storage-Tips
• http://www.med-health.net/What-Do-Carbohydrates-
Do.html
• https://ourbetterhealth.org/2016/05/28/simple-
carbohydrates-vs-complex-carbohydrates/
• http://www.istockphoto.com/in/photo/healthy-fitness-
salad-gm470266347-34674954
• https://www.pinterest.com/jyostnazaware/gymahloic/
• http://lolpal.com/tip-to-reduce-weight-156/
E N D

More Related Content

What's hot

30 Min Workout
30 Min Workout30 Min Workout
30 Min Workout
norbert dsouza
 
Great tips to chisel your abs
Great tips to chisel your absGreat tips to chisel your abs
Great tips to chisel your abs
Ethan Hyde
 
Top Yoga Poses for Weight Loss - Planet Ayurveda
Top Yoga Poses for Weight Loss - Planet AyurvedaTop Yoga Poses for Weight Loss - Planet Ayurveda
Top Yoga Poses for Weight Loss - Planet Ayurveda
Planet Ayurveda
 
Bell fat free
Bell fat freeBell fat free
Bell fat free
lilysuby.com
 
How to get the ultimate 6 pack
How to get the ultimate 6 packHow to get the ultimate 6 pack
How to get the ultimate 6 pack
Eliseu Correa
 
Why walk
Why walkWhy walk
Why walk
Robinson Roy
 
At Home Exercise Manual
At Home Exercise ManualAt Home Exercise Manual
At Home Exercise ManualDC Amanda
 
Fat burner
Fat burnerFat burner
Fat burner
BernardAris1
 
10 Pressure points for belly fat loss
10 Pressure points for belly fat loss10 Pressure points for belly fat loss
10 Pressure points for belly fat loss
finepixelled
 
Body building secret_revealed and diet plan
Body building secret_revealed and diet planBody building secret_revealed and diet plan
Body building secret_revealed and diet plan
sandeepenterpreneur
 
How to get a 6 packs in a week for men at home
How to get a 6 packs in a week for men at homeHow to get a 6 packs in a week for men at home
How to get a 6 packs in a week for men at home
thuhoang89
 
Top 6 ab workout to cut your abdominal
Top 6 ab workout to cut your abdominalTop 6 ab workout to cut your abdominal
Top 6 ab workout to cut your abdominal
Meridian Fitness
 
Weight Loss
Weight LossWeight Loss
Weight Loss
magicalartist5821
 
Body building secret revealed
Body building secret revealedBody building secret revealed
Body building secret revealed
DeepLoveRai
 
Weight loss & weight gain through exercise and nutrition plan
Weight loss & weight gain through exercise and nutrition planWeight loss & weight gain through exercise and nutrition plan
Weight loss & weight gain through exercise and nutrition plan
Abid Mahmood
 
Body building secret revealed
Body building secret revealedBody building secret revealed
Body building secret revealed
maheshchandgupta2
 
Best yoga poses
Best yoga posesBest yoga poses
Best yoga poses
Andy Johnson
 

What's hot (19)

30 Min Workout
30 Min Workout30 Min Workout
30 Min Workout
 
Boot camp
Boot campBoot camp
Boot camp
 
Great tips to chisel your abs
Great tips to chisel your absGreat tips to chisel your abs
Great tips to chisel your abs
 
XBX-Fitness for Missionaries Women
XBX-Fitness for Missionaries WomenXBX-Fitness for Missionaries Women
XBX-Fitness for Missionaries Women
 
Top Yoga Poses for Weight Loss - Planet Ayurveda
Top Yoga Poses for Weight Loss - Planet AyurvedaTop Yoga Poses for Weight Loss - Planet Ayurveda
Top Yoga Poses for Weight Loss - Planet Ayurveda
 
Bell fat free
Bell fat freeBell fat free
Bell fat free
 
How to get the ultimate 6 pack
How to get the ultimate 6 packHow to get the ultimate 6 pack
How to get the ultimate 6 pack
 
Why walk
Why walkWhy walk
Why walk
 
At Home Exercise Manual
At Home Exercise ManualAt Home Exercise Manual
At Home Exercise Manual
 
Fat burner
Fat burnerFat burner
Fat burner
 
10 Pressure points for belly fat loss
10 Pressure points for belly fat loss10 Pressure points for belly fat loss
10 Pressure points for belly fat loss
 
Body building secret_revealed and diet plan
Body building secret_revealed and diet planBody building secret_revealed and diet plan
Body building secret_revealed and diet plan
 
How to get a 6 packs in a week for men at home
How to get a 6 packs in a week for men at homeHow to get a 6 packs in a week for men at home
How to get a 6 packs in a week for men at home
 
Top 6 ab workout to cut your abdominal
Top 6 ab workout to cut your abdominalTop 6 ab workout to cut your abdominal
Top 6 ab workout to cut your abdominal
 
Weight Loss
Weight LossWeight Loss
Weight Loss
 
Body building secret revealed
Body building secret revealedBody building secret revealed
Body building secret revealed
 
Weight loss & weight gain through exercise and nutrition plan
Weight loss & weight gain through exercise and nutrition planWeight loss & weight gain through exercise and nutrition plan
Weight loss & weight gain through exercise and nutrition plan
 
Body building secret revealed
Body building secret revealedBody building secret revealed
Body building secret revealed
 
Best yoga poses
Best yoga posesBest yoga poses
Best yoga poses
 

Viewers also liked

Settlement Hierarchies and shopping
Settlement Hierarchies and shoppingSettlement Hierarchies and shopping
Settlement Hierarchies and shopping
Steven Heath
 
2017/02/19 伝道館
2017/02/19 伝道館2017/02/19 伝道館
2017/02/19 伝道館
dendoukan
 
March 18, 2017
March 18, 2017March 18, 2017
March 18, 2017
triumphantlife
 
Tin311001
Tin311001Tin311001
Tin311001
Luis Castillo
 
Técnicas del Coaching
Técnicas del CoachingTécnicas del Coaching
Técnicas del Coaching
frivaspz
 
Evaluation of my questionnaires
Evaluation of my questionnairesEvaluation of my questionnaires
Evaluation of my questionnaires
andre atillo
 
THE ASIAN APPRENTICESHIP AWARDS - some background information on the rationale
THE ASIAN APPRENTICESHIP AWARDS - some background information on the rationaleTHE ASIAN APPRENTICESHIP AWARDS - some background information on the rationale
THE ASIAN APPRENTICESHIP AWARDS - some background information on the rationale
The Pathway Group
 
Filosofía central de proyecto
Filosofía central de proyectoFilosofía central de proyecto
Filosofía central de proyecto
Wenceslao Verdugo Rojas
 
Injuria renal aguda final
Injuria renal aguda finalInjuria renal aguda final
Injuria renal aguda final
Anita Rodriguez
 
ENTERO BACTERIAS
ENTERO BACTERIAS   ENTERO BACTERIAS
ENTERO BACTERIAS
Jaime Gallegos
 
What Makes Tim Driesen Horny?
What Makes Tim Driesen Horny?What Makes Tim Driesen Horny?
What Makes Tim Driesen Horny?
What Makes You Horny?
 
Cada mañana te doy gracias
Cada mañana te doy graciasCada mañana te doy gracias
Cada mañana te doy gracias722975
 
What Makes Anne van der Zwaag Horny?
What Makes Anne van der Zwaag Horny?What Makes Anne van der Zwaag Horny?
What Makes Anne van der Zwaag Horny?
What Makes You Horny?
 
實用文改卷參考
實用文改卷參考實用文改卷參考
實用文改卷參考
kaikwong
 

Viewers also liked (16)

Settlement Hierarchies and shopping
Settlement Hierarchies and shoppingSettlement Hierarchies and shopping
Settlement Hierarchies and shopping
 
2017/02/19 伝道館
2017/02/19 伝道館2017/02/19 伝道館
2017/02/19 伝道館
 
March 18, 2017
March 18, 2017March 18, 2017
March 18, 2017
 
Tin311001
Tin311001Tin311001
Tin311001
 
Técnicas del Coaching
Técnicas del CoachingTécnicas del Coaching
Técnicas del Coaching
 
Evaluation of my questionnaires
Evaluation of my questionnairesEvaluation of my questionnaires
Evaluation of my questionnaires
 
THE ASIAN APPRENTICESHIP AWARDS - some background information on the rationale
THE ASIAN APPRENTICESHIP AWARDS - some background information on the rationaleTHE ASIAN APPRENTICESHIP AWARDS - some background information on the rationale
THE ASIAN APPRENTICESHIP AWARDS - some background information on the rationale
 
Filosofía central de proyecto
Filosofía central de proyectoFilosofía central de proyecto
Filosofía central de proyecto
 
Injuria renal aguda final
Injuria renal aguda finalInjuria renal aguda final
Injuria renal aguda final
 
ENTERO BACTERIAS
ENTERO BACTERIAS   ENTERO BACTERIAS
ENTERO BACTERIAS
 
What Makes Tim Driesen Horny?
What Makes Tim Driesen Horny?What Makes Tim Driesen Horny?
What Makes Tim Driesen Horny?
 
Cada mañana te doy gracias
Cada mañana te doy graciasCada mañana te doy gracias
Cada mañana te doy gracias
 
What Makes Anne van der Zwaag Horny?
What Makes Anne van der Zwaag Horny?What Makes Anne van der Zwaag Horny?
What Makes Anne van der Zwaag Horny?
 
7 Feb 2013
7 Feb 20137 Feb 2013
7 Feb 2013
 
實用文改卷參考
實用文改卷參考實用文改卷參考
實用文改卷參考
 
Travel to Italy
Travel to ItalyTravel to Italy
Travel to Italy
 

Similar to Tips

12 Fat Burning Exercises to Loose Weight at Home
12 Fat Burning Exercises to Loose Weight at Home12 Fat Burning Exercises to Loose Weight at Home
12 Fat Burning Exercises to Loose Weight at Home
AQF Sports
 
Best Exercises To Reduce Belly Fat.pdf
Best Exercises To Reduce Belly Fat.pdfBest Exercises To Reduce Belly Fat.pdf
Best Exercises To Reduce Belly Fat.pdf
aditi agarwal
 
Antenatal care
Antenatal careAntenatal care
Antenatal care
Bishal Panth
 
Exercises to reduce belly fat
Exercises to reduce belly fatExercises to reduce belly fat
Exercises to reduce belly fat
thuhoang89
 
Workouts to Shed Belly Fat
Workouts to Shed Belly FatWorkouts to Shed Belly Fat
Workouts to Shed Belly Fat
xocai01
 
Improve Diabetic Symptoms With Exercise
Improve Diabetic Symptoms With ExerciseImprove Diabetic Symptoms With Exercise
Improve Diabetic Symptoms With Exercise
aayuclinics
 
How to naturally increase breast size
How to naturally increase breast sizeHow to naturally increase breast size
How to naturally increase breast size
Rahul Singh
 
Exercises During Pregnancy.pptx
Exercises During Pregnancy.pptxExercises During Pregnancy.pptx
Exercises During Pregnancy.pptx
EmployabilityClinic
 
HE0216_PUTIP
HE0216_PUTIPHE0216_PUTIP
HE0216_PUTIPCat Perry
 
ladies gym anna nagar.pdf
ladies gym anna nagar.pdfladies gym anna nagar.pdf
ladies gym anna nagar.pdf
Skale Fitness
 
Ih8exercise how to_get_a_flat_stomach (2)
Ih8exercise how to_get_a_flat_stomach (2)Ih8exercise how to_get_a_flat_stomach (2)
Ih8exercise how to_get_a_flat_stomach (2)
ShaikZainab
 
How to get six pack abs fast without equipment
How to get six pack abs fast without equipmentHow to get six pack abs fast without equipment
How to get six pack abs fast without equipment
thuhoang89
 
Fitness game plan wk2 1
Fitness game plan wk2 1Fitness game plan wk2 1
Fitness game plan wk2 1
Alton Baird
 
Best workouts to strengthen your legs.pdf
Best workouts to strengthen your legs.pdfBest workouts to strengthen your legs.pdf
Best workouts to strengthen your legs.pdf
aditi agarwal
 
How to make perfect boot
How to make perfect bootHow to make perfect boot
How to make perfect boot
Sado Anatomist
 
Chapter 7
Chapter 7Chapter 7
1 chair-based-exercises-for-older-adults.pdf
1 chair-based-exercises-for-older-adults.pdf1 chair-based-exercises-for-older-adults.pdf
1 chair-based-exercises-for-older-adults.pdf
irma defi
 
Male Fertility Vitamins
Male Fertility VitaminsMale Fertility Vitamins
Male Fertility Vitamins
MensFitnesss
 
Physical Education Active Recreation(FITNESS)
Physical Education Active Recreation(FITNESS)Physical Education Active Recreation(FITNESS)
Physical Education Active Recreation(FITNESS)
NeilDeclaro1
 
post natal exercises.ppsx
post natal exercises.ppsxpost natal exercises.ppsx
post natal exercises.ppsx
KaranSingh321255
 

Similar to Tips (20)

12 Fat Burning Exercises to Loose Weight at Home
12 Fat Burning Exercises to Loose Weight at Home12 Fat Burning Exercises to Loose Weight at Home
12 Fat Burning Exercises to Loose Weight at Home
 
Best Exercises To Reduce Belly Fat.pdf
Best Exercises To Reduce Belly Fat.pdfBest Exercises To Reduce Belly Fat.pdf
Best Exercises To Reduce Belly Fat.pdf
 
Antenatal care
Antenatal careAntenatal care
Antenatal care
 
Exercises to reduce belly fat
Exercises to reduce belly fatExercises to reduce belly fat
Exercises to reduce belly fat
 
Workouts to Shed Belly Fat
Workouts to Shed Belly FatWorkouts to Shed Belly Fat
Workouts to Shed Belly Fat
 
Improve Diabetic Symptoms With Exercise
Improve Diabetic Symptoms With ExerciseImprove Diabetic Symptoms With Exercise
Improve Diabetic Symptoms With Exercise
 
How to naturally increase breast size
How to naturally increase breast sizeHow to naturally increase breast size
How to naturally increase breast size
 
Exercises During Pregnancy.pptx
Exercises During Pregnancy.pptxExercises During Pregnancy.pptx
Exercises During Pregnancy.pptx
 
HE0216_PUTIP
HE0216_PUTIPHE0216_PUTIP
HE0216_PUTIP
 
ladies gym anna nagar.pdf
ladies gym anna nagar.pdfladies gym anna nagar.pdf
ladies gym anna nagar.pdf
 
Ih8exercise how to_get_a_flat_stomach (2)
Ih8exercise how to_get_a_flat_stomach (2)Ih8exercise how to_get_a_flat_stomach (2)
Ih8exercise how to_get_a_flat_stomach (2)
 
How to get six pack abs fast without equipment
How to get six pack abs fast without equipmentHow to get six pack abs fast without equipment
How to get six pack abs fast without equipment
 
Fitness game plan wk2 1
Fitness game plan wk2 1Fitness game plan wk2 1
Fitness game plan wk2 1
 
Best workouts to strengthen your legs.pdf
Best workouts to strengthen your legs.pdfBest workouts to strengthen your legs.pdf
Best workouts to strengthen your legs.pdf
 
How to make perfect boot
How to make perfect bootHow to make perfect boot
How to make perfect boot
 
Chapter 7
Chapter 7Chapter 7
Chapter 7
 
1 chair-based-exercises-for-older-adults.pdf
1 chair-based-exercises-for-older-adults.pdf1 chair-based-exercises-for-older-adults.pdf
1 chair-based-exercises-for-older-adults.pdf
 
Male Fertility Vitamins
Male Fertility VitaminsMale Fertility Vitamins
Male Fertility Vitamins
 
Physical Education Active Recreation(FITNESS)
Physical Education Active Recreation(FITNESS)Physical Education Active Recreation(FITNESS)
Physical Education Active Recreation(FITNESS)
 
post natal exercises.ppsx
post natal exercises.ppsxpost natal exercises.ppsx
post natal exercises.ppsx
 

Recently uploaded

UNIVERSAL HUMAN VALUES- Harmony in the Nature
UNIVERSAL HUMAN VALUES- Harmony in the NatureUNIVERSAL HUMAN VALUES- Harmony in the Nature
UNIVERSAL HUMAN VALUES- Harmony in the Nature
Chandrakant Divate
 
ÔN TẬP CỤM THÀNH NGỮ TIẾNG ANH CỰC HAY.docx
ÔN TẬP CỤM THÀNH NGỮ TIẾNG ANH CỰC HAY.docxÔN TẬP CỤM THÀNH NGỮ TIẾNG ANH CỰC HAY.docx
ÔN TẬP CỤM THÀNH NGỮ TIẾNG ANH CỰC HAY.docx
ngochaavk33a
 
Collocation thường gặp trong đề thi THPT Quốc gia.pdf
Collocation thường gặp trong đề thi THPT Quốc gia.pdfCollocation thường gặp trong đề thi THPT Quốc gia.pdf
Collocation thường gặp trong đề thi THPT Quốc gia.pdf
ngochaavk33a
 
Program Your Destiny eBook - Destiny University.pdf
Program Your Destiny eBook - Destiny University.pdfProgram Your Destiny eBook - Destiny University.pdf
Program Your Destiny eBook - Destiny University.pdf
Michael Herlache, MBA
 
CHUYÊN ĐỀ READING ÔN THI HSG THPT HAY.docx
CHUYÊN ĐỀ READING ÔN THI HSG THPT HAY.docxCHUYÊN ĐỀ READING ÔN THI HSG THPT HAY.docx
CHUYÊN ĐỀ READING ÔN THI HSG THPT HAY.docx
ngochaavk33a
 
SOCIOLOGY PPT. SOCIAL SECURITY POWER POINT
SOCIOLOGY PPT. SOCIAL SECURITY POWER POINTSOCIOLOGY PPT. SOCIAL SECURITY POWER POINT
SOCIOLOGY PPT. SOCIAL SECURITY POWER POINT
ssuser8d5e2d1
 
Ethical_dilemmas_MDI_Gurgaon-Business Ethics Case 1.pptx
Ethical_dilemmas_MDI_Gurgaon-Business Ethics Case 1.pptxEthical_dilemmas_MDI_Gurgaon-Business Ethics Case 1.pptx
Ethical_dilemmas_MDI_Gurgaon-Business Ethics Case 1.pptx
TANMAYJAIN511570
 

Recently uploaded (7)

UNIVERSAL HUMAN VALUES- Harmony in the Nature
UNIVERSAL HUMAN VALUES- Harmony in the NatureUNIVERSAL HUMAN VALUES- Harmony in the Nature
UNIVERSAL HUMAN VALUES- Harmony in the Nature
 
ÔN TẬP CỤM THÀNH NGỮ TIẾNG ANH CỰC HAY.docx
ÔN TẬP CỤM THÀNH NGỮ TIẾNG ANH CỰC HAY.docxÔN TẬP CỤM THÀNH NGỮ TIẾNG ANH CỰC HAY.docx
ÔN TẬP CỤM THÀNH NGỮ TIẾNG ANH CỰC HAY.docx
 
Collocation thường gặp trong đề thi THPT Quốc gia.pdf
Collocation thường gặp trong đề thi THPT Quốc gia.pdfCollocation thường gặp trong đề thi THPT Quốc gia.pdf
Collocation thường gặp trong đề thi THPT Quốc gia.pdf
 
Program Your Destiny eBook - Destiny University.pdf
Program Your Destiny eBook - Destiny University.pdfProgram Your Destiny eBook - Destiny University.pdf
Program Your Destiny eBook - Destiny University.pdf
 
CHUYÊN ĐỀ READING ÔN THI HSG THPT HAY.docx
CHUYÊN ĐỀ READING ÔN THI HSG THPT HAY.docxCHUYÊN ĐỀ READING ÔN THI HSG THPT HAY.docx
CHUYÊN ĐỀ READING ÔN THI HSG THPT HAY.docx
 
SOCIOLOGY PPT. SOCIAL SECURITY POWER POINT
SOCIOLOGY PPT. SOCIAL SECURITY POWER POINTSOCIOLOGY PPT. SOCIAL SECURITY POWER POINT
SOCIOLOGY PPT. SOCIAL SECURITY POWER POINT
 
Ethical_dilemmas_MDI_Gurgaon-Business Ethics Case 1.pptx
Ethical_dilemmas_MDI_Gurgaon-Business Ethics Case 1.pptxEthical_dilemmas_MDI_Gurgaon-Business Ethics Case 1.pptx
Ethical_dilemmas_MDI_Gurgaon-Business Ethics Case 1.pptx
 

Tips

  • 1. Tips on how to achieve a Slim, Toned and Sexy Stomach Blasting belly fat and tightening your core takes a few simple steps, beginning in your kitchen, and ending with basic exercises that you can do anywhere, without the need for special equipment or a gym membership. Just follow these eating guidelines and exercise routines and you'll be amazed at how quickly your stomach becomes slimmer, sculpted and toned.
  • 2. Food rules for a flatter stomach: • Eat a breakfast high in protein. Start your day with a breakfast high in protein to get your metabolism moving and to feel satiated and energized until lunch. Blend yourself a smoothie with greens, almond butter and some fruit, or make an egg white scramble with veggies.
  • 3. Don’t deprive yourself, but make healthy substitutions. Make a few substitutions to reduce fat and calories without losing flavour. Choose Greek yogurt in place of sour cream, honey or maple syrup in place of white sugar, and finish your meal with berries rather than cake or ice cream.
  • 4. Use fresh herbs. Fresh herbs like parsley, cilantro, basil and mint will add flavor to a dish without many calories, which will curb the desire to add sodium through salt (which contributes to bloating), and will cut down on calories since you’ll use less oils and butter.
  • 5. Eat plenty of complex carbohydrates Rather than eating refined simple carbohydrates like pasta, cereal, bread and white rice, choose complex carbohydrates like oatmeal, whole grain pasta or bread.
  • 6. Definitely eat fat. Consuming healthy fats actually helps you blast belly fat. Make your own salad dressing by using extra-virgin olive oil and your favourite vinegar or citrus juice. Add sliced avocado to your sandwich and skip the cheese. Although these are all small changes, by consistently choosing healthier alternatives every day, you can accomplish your goals without feeling deprived or dissatisfied.
  • 7. Exercises to get a slim, sculpted and toned stomach: To achieve a strong, toned and sleek stomach, you need to connect the dots between your mind and body. We advocate keeping the exercises very simple and focusing on connecting your breath to the movement. The below two exercises combined with a quick daily interval program, three to four times per week is enough to deliver visible results.
  • 8. PLANK Plank is the holy grail of core exercises because it builds both strength and stability while shrinking your midsection.
  • 9. H O W T O : • Lie down on your stomach. • With elbows bent to 90 degrees, place your forearms on the ground and lift the rest of your body up off the ground while maintaining a straight line in the body like a wooden board. • Once you’re in plank, focus on working against gravity to pull your stomach muscles up toward your spine. On each exhale, pull your abdominal muscles in a little more tightly. On each inhale, hold them there. Aim to hold this position for a minimum of 20 deep inhalations and 20 deep exhalations, eventually building up to holding your plank for 80 cycles of breath. • Modification: This exercise can be performed with your knees on the ground
  • 10. SIT UPS A proper sit up strengthens your transverse abdominal muscles (think about the muscles that work when you suck in to zip up a super tight pair of jeans) creating internal strength and that flat belly appearance.
  • 11. H O W T O : • Lie on your back with your knees bent and your feet placed flat on the floor with your heels about 12 inches in front of your knees. • Lift your arms up overhead and then bend your elbows to interlace your fingers behind your head. Allow the weight of your head to be held by your hands. • Make sure that you spine is in a neutral position, meaning that your tailbone and back of your rib cage are both connected to the ground. • As you exhale, visualize steering your lowest rib toward your pelvis as you lift your upper body up off the ground. • Hold this curled position for three inhalations and three exhalations before returning your body back to the ground. • Repeat your sit ups with this same attention to quality until you hit fatigue.
  • 12. CARDIO Cardiovascular exercise, with all of its stress reducing and heart strengthening benefits, is the secret sauce for shedding stubborn excess weight from around your midsection. For targeting belly fat, cardio is 100% about quality over quantity. In fact, sprinting is one of the most effective abdominal exercises because your core engages at full effort to stabilize your body during a sprint. If you have never tried intervals before, but have no limitations to prevent you from running, try a simple interval program of alternating between moderately paced and intense bursts for 20 minutes daily. A beginning interval program could look like this:
  • 13. H O W T O : • Minutes 0-4: Moderate pace to warm up • Minute 4-5: Jog • Minute 5-6: Run (your quickest pace) • Minute 6-7: Jog • Minute 7-8: Walk • Minute 8-9: Jog • Minute 9-10: Run (your quickest pace) • Minutes 10-12: Walk or Jog • Minute 12-13: Run (your quickest pace) • Minutes 13-15: Walk or Jog • Minute 15-16: Run (your quickest pace) • Minutes 16-17: Walk or Jog • Minute 17-18: Final Run! • Minutes 18-20: Recovery walk
  • 14.
  • 15. REFERENCES • http://www.mindbodygreen.com/0-14807/every-food- exercise-tip-you-need-to-get-a-slim-toned-sexy- stomach.html • www.mindbodygreen.com • http://plankpose.com/core-killer-superman-plank/ • https://poise-health.co.uk/help-advice/basic-core- exercise-stretches/ • http://sassyfitgirl.com/situps • https://www.pinterest.com/pin/421086633886842597/ • http://www.huffingtonpost.com/manuel-villacorta/5- steps-to-the-perfect-sm_b_9873746.html
  • 16. REFERENCES • http://www.nutrientsreview.com/proteins • https://thefastmetabolismdietcommunity.com/food- substitutions-in-fast-metabolism-diet/ • http://www.centralmarket.com/Blog/Posts/March- 2016/Fresh-Herbs-Cooking-Storage-Tips • http://www.med-health.net/What-Do-Carbohydrates- Do.html • https://ourbetterhealth.org/2016/05/28/simple- carbohydrates-vs-complex-carbohydrates/ • http://www.istockphoto.com/in/photo/healthy-fitness- salad-gm470266347-34674954 • https://www.pinterest.com/jyostnazaware/gymahloic/ • http://lolpal.com/tip-to-reduce-weight-156/
  • 17. E N D