100 SIT-UPS A DAY IS NOT GOING TO GET RID OF BELLY FAT
Expert
reveals where you’re going wrong and best tips for a flat stomach
Don’t
be fooled into thinking a diet 100 sit-ups a day will help — it takes a lot
more. There comes a point in a lot of people’s lives when they notice their
body isn’t bouncing back with the same youthful elasticity with which it once
did. Dark circles under our eyes, aches and pains where there once were none
and abdominal fat, our bodies have their ways of telling us lifestyle has
outstripped luck. Fitness and nutrition expert Louise Parker agrees, saying
“I’d say most who are overweight are largely concerned about fat in the
abdominal area as it’s what they physically see and feel.” But she explains,
the bad news is there’s no short-cut to a flatter, leaner tummy. Tackling it is
a far-reaching task — and not tackling it can have serious consequences which
go beyond the aesthetic.
1
You can’t choose where the fat comes off.
A
few years ago clients would specifically ask to spot body fat reduce — perhaps
saying, “I want to keep my boobs, and only want to drop fat around my tummy and
arms”. But more and more realise you simply cannot spot body fat reduce.
2
Genetics talk.
Utimately
your genetics will decide where that fat will be taken from first. For most
it’s beautifully even, but for some, you are more likely to store visceral fat.
3
Know the fats.
There
are two types of fat, and it’s visceral fat which really matters. This is an
indicator of how much actual body fat you are storing around your midriff and
around your internal organs. If your rating is high, you’re auditioning for
disease and diabetes, so we want to reduce this to a healthy level as swiftly
and sensibly as possible.
4
What you need to remember.
You
cannot do 100 sit-ups a day and expect to have a lean stomach. A lean body is
largely earned in the kitchen. If you've a good layer of body fat sitting on
the stomach muscles, it’s not going to burn fat from that area. We need to drop
your total body fat whilst toning a strong core. Healthy metabolisms mean
longevity of results.
5
Ditch the diet fad.
The
most recent misconception over the last two years is hundreds of people coming
to us who’ve been following what I refer to as ‘healthy halo diets’ — so simply
eating too much ‘healthy’ food. It’s heartbreaking as they are baffled why
their coconut porridge with manuka honey isn’t making them look like the girl
in the Instagram photo. And they gain weight as whilst these ‘diets’ are full
of nutrition, they’re overloaded with calories and healthy sugars. The simplest
way to sum it up is we need to adopt a lifestyle diet.
6
Be scientific in your diet.
Because
your body does not care if a calorie has come from a Haribo or honey... ..by
the time it’s broken down on its way to fat storage. A huge focus of the Louise
Parker Method is giving scientific, realistic advice. So not a diet that starts
on Monday and comes to a grinding halt on Friday, but really, truly change the
way you eat forever. Ask yourself: Will I still be doing eighty per cent of
this plan in five years time?
If
so, that rules out juice fasting, 5:2 or anything that’s just not enjoyable,
do-able, sociable and sustainable.
7
More to weight gain than just food.
Your
lifestyle (how much you sleep, how stress effects your hormones that influence
gaining or losing fat), your mindset, changing to a low sugar lifestyle and
simply becoming active are all a part.
HOW TO
REDUCE TUMMY FAT?
LEARN
ALL YOU CAN ABOUT SUGAR:
Know
where it’s hidden and eliminate it from your diet until you reach your goal.
MAKE SURE YOU EAT LITTLE AND
OFTEN:
Three meals and two snacks per
day and always a combination of a little low GI carbohydrate, a little good fat
and some protein.
GET YOUR HEART RATE UP:
You have to get your heart rate
up and do a little exercise every day. It needn’t be 15-minutes gruelling
sessions that may injure you.
You
have to find what works for you because you need to adopt these habits forever.
And forever is a really long time.
AIM
HIGH:
Most
people underestimate how easy it is to succeed and smash their goals, once they
find a programme that works. So aim high. You get one life and we want you to
live it in your best body ever.
FIVE
TUMMY DON’TS
DON’T:
Chew gum or talk too fast — both
make you swallow too much air, which will leave your stomach bloated.
DON’T:
Be
miserable - studies show that laughing contracts stomach muscles, giving them a
gentle workout.
DON’T:
Starve yourself — your
metabolism will grind to a halt and your body will start to hold on to reserves
of fat around your abdomen.
DON’T:
Skimp on water. Drinking two
litres a day will help keep your weight steady, plus it will ward off the
bloated tum look dehydration causes.
DON’T:
Fall for gadgets. A study from
Kansas State University discovered that pricey gadgets (including electrodes
and sit-up machines) don’t work any better than good old sit-ups.
FIVE
TUMMY DOS
DO: Tuck into a daily portion of
low-fat dairy — studies show a couple of servings of low-fat yoghurt,
semiskimmed milk or soft cheese will help your body burn fat around your
midriff.
DO: Breathe in — Some fitness
buffs claim that their best fitness tip is to pull their abs in as she’s
walking along. “It’s a very easy way to a flat stomach,” says trainer Cornel
Chin.
DO: Smooth some a tummy-slimming
lotion hat can also be used on chubby backs and troublesome thighs.
DO: Stand up straight. It sounds
easy, but good posture can change a stomach from tubby to toned in an instant.
DO: The Plank. It’s an exercise
that can be done at home and will really strengthen your stomach. Lie face down
then lift yourself up on your toes and forearms, with your elbows bent at 90
degrees. Hold for 10 seconds and build up to a minute.
— Daily Mirror
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