Pilates for your sexy abs

Pilates's primary function is to focus on strengthening the "powerhouse" (abs and buttocks) while increasing flexibility, strengthening muscles and improving posture. These exercises involve concentration and the coordination of breath and movement, which helps to balance the mind and body.

Pilates is excellent for someone who wants to tone their stomach and abs because it works to make the entire body lean.

There's no such thing as spot toning. You have to work everything so Pilates is ideal for helping your whole body become leaner so you can get the stomach and abs you've been desiring.

Unlike many fitness programs, Pilates exercises are not based on the principle "more is better". Instead it focuses on limited repetitions of each exercise and quality of each movement. So instead of doing 50 leg raises, you may only do 10 to 12. A smaller number of reps are important because you don't tire as easily and you can focus on the quality of every move instead of just trying to finish.

Note : Before beginning any type of exercise routine, you should always consult a physician.

Source : MSN India

Food For The Flat Tummy !!

Concentrate on whole grains: Reach out for multi grains. When combined, bran rice, ragi, millet, oats and bajra have a low glycaemic index (GI), perfect for weight-loss. The soluble fibre in these grains slows down the entry of sugars and fats into your bloodstream. Studies show that obese adults who eat a diet rich in whole grains for 12 weeks lose more ab fat than those who ate refined grains.

Use the right fats In a Spanish study, researchers found that in people with insulin resistance, a high-carb diet redistributed their body fat to their bellies, whereas a diet rich in monounsaturated fat did not. Good sources of these healthy fats: olive or canola oil, avocados, walnuts, and fl axseed.

Eat your H20 The more water-rich foods you eat – think tomatoes, cucumbers, squashes, gourds, papaya, lettuce, melons, and oranges – the smaller your waist, research suggests. Calories are low and you feel fuller. Simply drinking more beverages didn’t help women in the study, unless you’re eating less, so that the water substitutes food.

Source & Image Copyright : MSN India

PLAN YOUR WEIGHT LOSS ! - Part 2

DIET PLUS EXERCISE

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include :

Decreased fat consumption
Portion control
High fibre
An active lifestyle
Consistent, sensible eating and exercise habits

EXERCISE IS CRUCIAL

Cardiovascular exercises help reduce body fat and burn calories. Also, metabolic rates can increase up to 25 percent for six to eight hours after a cardiovascular workout. A duration of 30 to 60 minutes of low-impact cardiovascular activity is recommended to lose weight. Examples of low-impact exercises are walking, swimming or cycling. Strength training improves bone density, builds strength abd enhances the metabolism. You can strength train on various types of equipment in a health club, gym or at home. Strength train two to three times per week.

Source : BODY BASICS, TOI

PLAN YOUR WEIGHT LOSS ! - Part 1

To lose weight, you need to create a calorie deficit. A weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week, you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.

If you do without your 250-calorie chocolate bar and burn 250 calories by running three mils, you will create a calorie deficit of 500 calories. Do this everyday and you will have a deficit of 3500 calories in one week.

HOW MANY CALORIES SHOULD YOU CONSUME TO LOSE WEIGHT?

To lose weight, the American College of Sports Medicine recommends a minimum consumption of 1200 calories per day. If your calorie consumption is less than 1000 a day, your body is in danger of not receiving an adequate supply of nutrients. The body then enters a state of semi-starvation, lowering the metabolic rate and depleting the body of its energy stores.

WHEN COUNTING CALORIES, IS IT NECESSARY TO CONSIDER THE NUTRITIONAL VALUE OF FOODS?

When you plan your meals, look at the calorie content and body’s nutritional requirements simultaneously. The body needs nutrients from various food groups. To lose weight, it is best to consume foods such as watermelon, marsh melon, cucumber, bottle gourd, snake gourd, pumpkins since they are light, filling and easy to digest. Also the diet should have fibre-rich food and vegetables as it helps in elimination. The diet should also include low-fat dairy products, white meat over read meat, sprout and whole grain products. Having a positive mind and right spirit also helps you in knocking those kilos.


Source - TOI

WHAT A WAIST...........

The profile of your waist and midriff is being presented all the time. So don’t slouch or stick your tummy out. Instead, straighten up with your shoulders back and your seat tucked in and stomach pulled in. This will keep your tummy muscles stretched, firm, flat and elegant.

EXERCISE 1

Stand with feet apart. Back straight and your hands clasped behind your head.

Twist from the waist upwards round to your right. Return to the original position and twist round to the left.

Repeat 20 times.

EXERCISE 2

Rest on your hands and knees.

Raise your right leg to the side keeping it straight and perpendicular to the body.

Make eight forward circles and eight backward circles with your legs.

Repeat five times with each leg.

Source : Body Basics, TOI