How To Get Rid Of Your Belly Fat Or Pooch
The best way you can get rid of your pop belly or pooch is not by doing a certain AB exercise or by using the latest AB gadget—its through Proper diet and exercise.
Sit-ups, crunches, AB lounges, & other AB gadgets all play a very small part in getting rid of your pop belly or pooch. Doing a 100 sit ups a day may help you build a six-pack but what’s the point of you building a six pack if you can’t see it while all of your belly fat is covering it up?
If you have enough money to spare?buy one of those AB machines or gadgets that you always see on those infomercials. When you get your AB product I bet that they will give you a free guide on how to diet and exercise properly.
They do this because they know that doing AB exercises alone is not the key to getting rid of your midsection. They know that the only way to get a ripped midsection is to diet and exercise properly.
As far as getting rid of pop belly or pooch?AB exercises play a very small part. You should devote 90% of your time dieting and exercising properly.
So how do you diet and exercise properly?
First of all you don’t have to starve yourself or deprive yourself of your favorite foods to diet properly. The easiest way you can start dieting properly is to start off eating six 400 calorie meals a day or 2400 calories a day.
You gals may want to start off with six 350 calorie meals
Stay with six meals for the first week. Then the second week go down to five 400 calorie meals a day and the third week and so on you stay with four 400 calorie meals a day or 1600 calories a day.
As you go down in meals your calorie intake will go down as will your pop belly or pooch. Try to eat all of your meals 2-3 hours apart-doing this will keep your metabolism higher during the day
Proper exercise means doing something that you like to do that involves you moving around for at least 30 minutes a day. You don’t have to do 30 minutes of exercise all at once-You can walk for 15minutes in the morning and ride a bike for 15min in the afternoon.
You should try to work up to 60-90 minutes a day of activity if you can. If time is a problem just workout harder in less time. Instead of walking for 15 minutes in the morning and evening just jog or walk faster.
What about doing sit-ups or crunches?You should still do some type of AB exercises but do not make AB exercises the only part of your muscle building routine.
You can increase your metabolism (burn more fat) if you do a total body muscle building routine. Include exercises for every body part that means your upper & lower body and your ABS
Quick Fix. You can instantly get rid of your pop belly or pooch by working on not the rectus abdominus (what you call the six pack or ABS) but the transverse abdominus (TVA).
When you suck in your belly you are actually working your transverse abdominus (TVA) muscle.
The reason why people have flat midsections is not because they have a strong rectus abdominus (or ABS) but because they have a strong transverse abdominus (TVA)
Over the years a combination of you losing strength in your TVA and a gain of fat around your midsection leads to the pop belly or pooch effect.
The best way to work your TVA is to?
1. Place one of your fingers on your belly button
2. Without taking in a deep breath. Try to move your belly button inward as far away from your finger as you can
3. hold your belly button in for 5 seconds working your way up to a minute
4. Advanced: as your holding in your belly button-tightly squeeze your ABS
Another way to work your TVA is to?
1. Suck in your belly (without taking in a deep breath)
2. Tie a rope not too tightly around your midsection.
3. Every time you relax your TVA muscle the rope will tighten up around your waist reminding you to tighten your TVA muscle
As you are doing these two TVA exercises do not hold your breath just breath normally.
Do not rely solely on these TVA exercises to get rid of your pop belly or pooch area. Remember-You still have to diet and exercise properly to get rid of the fat around your midsection.
Here’s a quick summarized action plan to get rid of your pop belly or pooch
1. Eat six 350-400 calorie meals a day 2-3 hours apart
2. Walk (or do something) everyday for up to 1 hour a day
3. IF you are going to weight train-do exercises for every body part not just your ABS
4. Train your TVA
I guarantee that you will notice your midsection will get flatter week after week if you follow this plan-If you see any results just email me at [email protected] and I will gladly offer any help I can.
Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University. Adrian continues to help people lose weight with his web site weightlossmadeeasy.net
By: admin
About the Author:
When Gaining Love Means Gaining Weight!
Do you tend to find your weight increases when you enter into a relationship? During weight management coaching, I use a tool called the "lifeline" to help my client and I understand what life events occurred around the time of gaining and losing weight. As my own experiences testify, I have found that many of us tend to put on weight when we enter into a relationship. Though each person’s issues are unique here are a few examples of where those extra pounds might be coming from:
Conflict: There is nothing like relationships to fuel the fires of our emotions! If we find it difficult to assert our feelings, avoid or withdraw, eating can become a way to cope with our feelings.
Self-esteem: Sometimes we feel unconfident about our position in the relationship, or have self-hating thoughts and turn to food to cope.
Lifestyle: Choosing to spend more time snuggled up in front of the television with our loved one can often take the place of activities we were once involved in!
Dietary Habits: So our partner likes fried food better than our grilled options? A change in eating habits to accommodate our loved one can pile on the pounds too!
Alcohol: Eating out or staying in with those extra bottles of wines add on the calories too!
Socializing: He’s taking you out but those extra creamy sauces, salty fries, and fried fish all add to the energy input!
Contentment: You found your match and you are just happy be out of the dating game, its time to swap the high heels for comfy slippers, but out comes the box of chocolates to add to the happiness watching your favorite movie together!
So, if gaining love has meant gaining weight, what can we do to make the changes we want? Managing relationships is an important part of managing weight so learning new life skills is vital. You can begin making changes by:
Enlisting Support: Ask you partner to support you, tell him about your struggles and what are the best ways he can help. Maybe, flowers instead of chocolates, bike riding instead of the restaurant?. You decide!
Managing Emotions: If you reach for the cookie jar before or after conflict, learning assertiveness, expressing emotions and conflict resolution skills will give you the tools to manage conflict, speak about what is bothering you and avoid a trip to the fridge!
Increasing activity Getting active is about learning new habits. Rather than setting a goal on your first week to attend the gym 5 days per week, set smaller achievable goals such as parking the car a couple of blocks from work, using the stairs instead of the elevator, using your lunch break for a brisk 10 minute walk etc.
Small food changes: Think in terms of healthier choices rather than eating very little to lose weight. For example, grilling instead of frying, fruit, nuts and dried fruit, instead of chips/crisps and chocolate etc.
Increase self-esteem: Find your worth outside of a relationship and develop your confidence in your abilities and talents will also help you manage your food intake.
Do you know it’s time for change? Have you seen that you keep repeating the same mistakes and don’t know what to do about it? Would you like to see changes in your spiritual walk, dating life, relationships, eating habits or career? If so, then you can begin to break the damaging patterns in your life by tapping into the resources that are on offer to you at www.donnaintera.net
Joanne is a LifeSkills Coach and trainer, public speaker and writer. She has experience of running lifeskills groups helping adults learn communication and relationship skills. Her passion is working with women overcome damaging patterns in their lives whether that is improving the quality of their dating relationships, finding their purpose or overcoming yo-yo dieting. You can contact her at donnaintera.net We also offer free sign up todevotionals and articles to help you gain the tools to over come your problems including workshops and coaching to women who want to develop their full potential.
Sign up today and begin living your life free, inspired and empowered!
By: admin
About the Author: