i just stopped going to the gym for a month and i gained weight again. i want to do an effective diet plan and workout, i need tips and advices please! i also want a firmer butt and flat abs, which excercise would be best for both?
diet plan help please! and how do i lose weight and belly effectively?
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Running is a great way to tighten your abs. Just make sure that you are sucking in your stomach and breathing steadily while you’re running. I find that it is a lot easier to find time for running than for going to the gym because you can do it in your own neighbourhood.
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It is not possible to spot reduce fat in just one part of your body, like your belly. In order to lose belly fat you will need to lose the fat all over your body.
In short you may need to start:
1) Eating healthier, this means:
Eat smaller meals
Eat more meals a day
Don’t starve yourself
Eat more vegetables and fruit
Drink more water
Less sugars and empty calories (less soft drinks, cakes, cookies)
Switch to whole wheat versions of your bread and pasta, brown rice instead of white rice
2) Exercising:
Forget crunches, crunches work your ab muscles but they don’t burn enough calories to lose belly fat, if you do hundreds of crunches daily you will have great abs but you wont see them under your belly fat.
Prefer full body exercises they burn the most calories and increase you metabolism for a few hours after your workout.
Get a training partner or a fitness trainer, a very worthwhile investment – of the money you save on junk food for example =)
Try also to reduce stress and get enough sleep. Both of these are related to weight gain and emotional eating.
For more try: http://www.flatstomachtips.com
I wish you all the best,
John
Try this
http://www.TruthAboutAbsBlog.com/getabs.html
It worked really well for me!
Here’s what I recommend (it worked for me – I lost 50 in 6 months)
- The South Beach Diet. You can lose 8 – 13 pounds in the first two weeks. During those two weeks, you eat lots of lean protein, low starch veggies, low fat dairy and nuts. It’s a little restrictive but it’s worth it. After the first two weeks you add in fruits and whole grains. Remember – it’s a lifestyle change, not a diet!
- Walking. I did 5 – 6 miles a day everyday. I know they recommend taking a day off in between but oh well. You might want to start out with just a mile or two. Don’t over do it!
- Weight lifting. Most women (I’m assuming you’re a woman) think that lifting weights will add bulk. Not true! You’d have to lift really heavy weight to add bulk. Get some 5 pound weights for your arms. Do crunches, squats, scissors, leg lifts… There are lots of sites on the web that have examples of toning exercises you can do that don’t require any weights or equipment.
Don’t give up if you hit a plateau or have a set back. Everyone has them. The key to success is to get over them!
Good luck. And good for you for wanting to lose weight and be healthier!