Know And Learn About The Ancient Chinese Secret To Get A Flat Stomach

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Hey Everyone!,

Know And Learn This

 Ancient Chinese Secret 

To Get A Flat Stomach 

You may think that the only way to reduce belly fat and flatten your stomach is by doing cardio and abdominal exercises. However, there are foods that greatly contribute to the loss of belly fat. The Chinese people have been supplementing their diets with these foods for centuries, creating meals that taste great and have extraordinary health benefits. By taking a few tips from the Chinese, you can be on your way to a leaner, flatter stomach.

Vegetables

Chinese meals are based primarily on vegetables and lean proteins. Vegetables give you vitamins and minerals without the fat, and are especially high in fiber. The body cannot digest fiber; therefore, high-fiber vegetables flush calories out of your system as opposed to absorbing them. Fiber also keeps you satisfied longer, therefore decreasing hunger and how often you need to eat. High-fiber foods include broccoli, spinach and other leafy green vegetables, as well as lima beans, legumes, soybeans, black-eyed peas, lentils and other types of beans. Soy products, such as tofu, which are made of soybeans also will help reduce belly fat.



Grains

One common food found in Chinese cuisine is rice. Whole grains, such as brown rice, are an excellent source of fiber, complex carbohydrates and an assortment of vitamins and minerals. According to a study done by the American Journal of Clinical Nutrition, adults who ate four to seven servings of whole grains a day lost twice as much belly fat as peers who ate refined grains. This might be because whole grains contain high amounts of fiber, which binds to other foods and speeds the digestion of calories.

Green Tea

For centuries, the Chinese have been using green tea for medicinal purposes as a stimulant, diuretic, astringent, and even to improve heart health. However, clinical studies have also found that green tea can increase metabolism and help you burn fat, especially in the stomach area. Green tea is high in polyphenols, a chemical that is credited with having high antioxidant properties. Green tea can be drunk hot or cold, or it can be taken as a vitamin supplement in capsule form. If you don't like tea and hate swallowing vitamins, open the capsule and sprinkle it onto your food. You won't have to taste it, yet you'll still get the stomach-flattening results.

Fish

Fish is extremely high in omega-3 and omega-6 polyunsaturated fats, also known as good fats. Types of fish that are especially rich in good fats are salmon, mackerel, tuna, trout, herring and sardines. Not only do these types of fat promote heart health, they also increase metabolism, which helps to burn belly fat. Omega-3 reduces the level of insulin in the body. Higher amounts of insulin promote the use of fat in the body as a form of fuel, which tricks the body into storing fat for this purpose. Chinese use fish in their meals, as well as fish oil and fish sauce in their cooking. If you are not fond of the taste of fish, you can supplement with fish oil capsules from your local health foods store.

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Want To Flatten,Tighten Your Belly And Lose Your Belly Fat? This Is Exactly How Long You Should hold Your plank

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Hey Everyone!,

Want To Flatten,Tighten

Your Belly And Lose Your 

Belly Fat? 

This Is Exactly 

How

Long You Should 

Hold 

Your Plank To Lose 

Your Belly Fat

All hail the plank!

Finally! The six-pack you’ve always dreamed of is only a plank (or two!) away. . But there’s just one catch: While the act of planking is pretty straightforward, how long you should actually hold one is probably a bit less clear. Thankfully, the experts have you covered.

To reap the most rewards, holding three planks for up to 60 seconds each is ideal, according to Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City.

But if you’re new to planking, don’t risk injuring yourself in the name of a slimmer waistline. “It’s OK to start with shorter sets and work up to 60 seconds,” Sklar told Women’s Health. “Forcing yourself to hold a plank for an excessive amount of time can put a lot of strain on your lower back. As fatigue sets in, the lower back may start to arch. This is where you put yourself at risk for injury.”

If one minute is too challenging, try holding a plank for 10 seconds, relaxing for five to 10 seconds, then re-engaging for 10 seconds. Repeat each set three to six times.

And don’t worry about losing out on any gains in the meantime; planking for shorter periods of time can still amount to a solid workout. “You receive very similar strengthening benefits because you are engaging your muscles for the same amount of total time as if you just held the plank for 30 to 60 seconds without stopping,” said Sklar.

On the flip side, holding a plank for one minute might be a breeze for you. If that’s the case, Matheny recommends increasing the difficulty by contracting your abs, as well as squeezing your glutes and quads. 

Form should always come before figure, of course. Although planking can strengthen your entire body, you should only do it for as long as you can hold the correct position, experts say. “Keeping perfect form is goal—only do it as long as you can keep this,” Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab and advisor to Promix Nutrition, told Women’s Health.

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Fitness Optimize,

Exercises That Will Help You Flatten And Tighten Your Belly And Minimize Pain

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Hey Everyone!,

Exercises That Will   

Help You Flatten And Tighten

Your Belly And Minimize Pain

Crunches were once the answer to sit-ups, the gym warm-up of our elementary school days. Now both abdominal exercises have a bad rap in the fitness community. The repetitive flexing of the lumbar spine, or lower back, has been implicated in back injuries as serious as disc hernias. 

The following exercises can help flatten your belly while minimizing pain.

Core stability exercise: The plank

Nolan Lee, DC, MSAC, CES, E-RYT, is a big proponent of core stability exercises like the plank and its many variations. One plank favorite is to hold high plank (arms extended versus on forearms) and alternate a weight between each hand. The weight should sit next to one hand and be pulled across the body with the opposite hand. Repeat this exercise for one minute. “Alignment of the spine should be neutral to maintain ideal core activation,” Lee says. “A good point of focus is the pelvis. If you can keep the pelvis neutral, not tilting it forward or backward, the low back should remain neutral. Plank can be a good way to work on a neutral, stable spine.” Jess Fritsche, an ACSM certified Health and Wellness specialist and NCCPT Personal Trainer, reminds us to breathe. “Exhale while you lift the weight and inhale while you return to start position or relax,” 

Core stability exercise: The McGill curl up

To avoid creating too much flexion in the lumbar spine, Lee recommends the McGill curl up. To complete this movement, lie on your back with one leg straight and one leg bent. Place your forearms and hands under your low back. Lift your head, chest and shoulders off the floor as much as you can without jutting out your chin. “Everything moves in one piece like there is a board under you, from the tailbone to head. You might not lift very far, but that is okay,” Lee says. Do two sets of 10, switching legs between sets. 

Core stability exercise: Marching

For those just building a fitness routine and a foundation for more complex moves, Brent Locey, NASM, certified personal trainer and SoulCycle instructor, recommends core stability exercises, such as marching. To complete this exercise, lie on the floor with your knees together and bent, feet flat and arms by your side. Lift one leg at a time, maintaining the bend, and draw the knee as close to the abdomen as possible. Locey says it’s important to practice the “drawing-in maneuver” during all core exercises. To draw-in, pull the area below your navel towards your spine, while maintaining a neutral spine. “I often coach this by placing your hand on that area and noticing as you inhale how your stomach draws toward your back,” Locey says. “The most important thing to focus on, especially for beginners, is making sure they have adequate balance and stability… [Otherwise] you could easily injury yourself immediately, or develop long-term injury because your body starts to overcompensate in the wrong areas.” 

Core stability exercise: Two-leg floor bridge

Another great exercise for foundation work is the two-leg floor bridge. Lying on the floor with your knees together, bent, feet flat, and arms by your side, lift your pelvis and hips off the so that your knees, hips, and shoulders are all in line. Slowly lower to the floor and repeat. Locey recommends doing one to four sets of this core stability exercise, with 12-20 repetitions.

Core strength exercise: Pulse-ups

A pulse up is a progression from a core stability exercise; it is considered a strength core exercise. Lying down face up, bring your legs toward the ceiling, with the soles of your feet adjacent to the ceiling. Lift your legs, posterior, or rear, and low back off of the ground to “pulse” up as high as you can. As you return to the starting position, Locey says to brace your core to limit the amount your legs fall toward the ground as much as possible.

Core strength exercise: Mountain climbers

Mountain climbers are also strength core exercises, a progression from stabilization exercises, says Locey. Starting in a high plank position, begin to run in place, bringing your lead knee as close to the same-side elbow as possible. As you alternate your legs, resist the urge to lift your hips and posterior, maintaining a solid brace and engagement of your core throughout. Locey says this is a common mistake. “If an exercise is too advanced or difficult, or if you start to fatigue, our bodies often try to compensate and continue to work through the exercise by finding the path of least resistance, [like] losing proper form to make the movement easier.”

Core power exercise: Soccer throw

Once you’ve built a foundation and your progression continues, move into power core exercises like this one. To complete a soccer throw, stand tall with a medicine ball (weight of your choice) overhead. Quickly throw the ball toward the floor and follow through with the arms. Complete two to three sets of this power core exercise, repeating the steps for eight to 12 repetitions. Your abdominals should be engaged, says Fritsche. The most common mistake she sees is that people go through the motions and don’t focus on tightening and engaging the core muscles. Locey describes it as a great total body exercise. “It is working not only your upper and lower abs as you go from a total stretch with your hands above [your head], to squeezing your abdominals as you forcefully throw the ball down to the floor, but [it] also works your triceps and latissimus dorsi (back).”

Core power exercise: Swiss Ball with medicine ball pullover throw

Placing a Swiss exercise ball under your lower back, bend your knees at a 90-degree angle with your feet flat on floor. Hold a medicine ball overhead with your arms extended. Quickly sit up and throw the ball against a wall or to a partner. Catch and repeat.

Finally: Cardio and healthy eating!

While targeting your ab muscles, remember they are protected by the fat and tissue surrounding them. A common mistake Dr. Lee sees when clients are working on flattening the belly is working on the abdominal muscles but forgetting about the layer of fat that covers them. “You could have great muscles covered with a layer of fat. Calorie burning activities like spinning, HIIT, cardio workouts are a great addition, and diet will need to be addressed trim down the belly most effectively,” Lee says. “I definitely think nutrition and exercise are equal partners in a goal of a flatter midsection,” says Locey. “You can do all the abdominal and core work you want for hours a day and every day of the week, but if you aren’t eating well, you will mask that muscle growth with layers of fat. As a fan of pasta, cheeseburgers with buns, and bagels, I will say you can have your carbs and get your flat belly too. Carbohydrates themselves are not the things holding people back from having a flat belly; it is the amount in which they are consumed. So as long as you live by the old phrase ‘everything in moderation,’ you can still see results.” 

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“What Do You Think?Do you agree or Disagree or Have any other ideas?Please Share your thoughts in the comments below as I learn just as much from you as you do from me!”

Bye for Know

Sameer

There’s more to that

If you’re looking for more,Please subscribe to my blog by clicking on Subscribe in a reader the icon or Subscribe via Email by submitting your email id on the side bar ;)

Exercises,Belly,Stomach,Flatten,Tighten,Minimize Pain,
Fitness Optimize

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