Sculpt your abs and blast away the belly flab that covers them with these fat-burning moves
When you’re looking to get fit, one of the first places guys target is the belly.
That’s smart. Sure, people can get hung up on their appearance when they carry weight in their gut — but the fat you carry in your belly is more insidious other types making your focus on the stomach well founded. Belly fat, aka visceral fat, has been linked to conditions like heart disease, diabetes, and even cancer.
Once you shed those pounds and flatten your belly, you’ll be able to move better, too. Strengthening those core muscles will only help you with everything else you’re trying to do in the gym, and outside of it, too.
Start honing your stomach with the following 12 exercises to hammer the dozens of muscles between your shoulders and hips and rev your metabolism at the same time.
1.Hollow body hold are a go-to exercise for gymnasts, who are pound-for-pound among the strongest athletes in the world. The move is a staple of their training, for good reason: It’s a major core blaster.
Think of the hollow body hold as the inversion of a plank. Rather than bracing yourself against the ground and letting gravity do the work, you’re flipped around, fighting against the force to keep yourself in position.
DO IT: Lay down, pressing your lower back into the ground. Hinge at the hips to tuck your knees into your chest while also raising your shoulders off the ground, reaching forward with your arms.
Extend your legs straight out and hold in position, stretching your arms back behind your head and squeezing your core to maintain your posture. For beginners, keep your arms pointed forward to make the move less difficult. Hold for 30 seconds to start, then ramp up to a minute or more once you develop the core strength.
2.BIRD DOG
The bird dog helps you to move dynamically within your workout, which is a great way to help you hone that stomach.
You don’t just work your core and hip muscles with the move — you also work on your balance and coordination. You might fall over the first few times you give this move a whirl, which is okay. Once you have it down, you’ll have mastered an exercise that works more than just one thing.
DO IT: Put your weight on your hands and toes, bending your knees to take a tabletop position, squeezing your core to keep your spine straight.
Raise your left arm to reach straight forward, while simultaneously raising your right leg and stretching it straight out. Hold for a count, squeezing your core, before returning to the original position. Repeat the movement with your right arm and left leg to count 1 rep.
you want to lose your gut, you need to work as many muscles as possible. The burpee does just that. The explosive exercise — which entails going from a pushup position to a jump and back to a pushup position — hits every muscle from head to toe.
In fact, a recent study from the American College of Sports Medicine found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.
DO IT: Stand with your feet shoulder-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward into a pushup position, perform a pushup, and then quickly reverse the movement and perform a jump when you stand. That’s 1 rep.http://shrinkme.io/neLQt
A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.
Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.
FRUITS AND BERRIES
Friits and berries are among the world’s most popular health foods.
These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.
1. Apples
Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.
2. Avocados
AVOCADOS are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.
3. Bananas
Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.
4. Blueberries
BLUEBERRIES are not only delicious but also among the most powerful sources of antioxidants in the world.
5. Oranges
Orange are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.
6. Strawberries
Strawberries are highly nutritious and low in both carbs and calories.
They are loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.
Other healthy fruits
Other health fruits and berries include cherries, grapes, grapefruit, kiwifruit, lemon, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Eggs
Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in cholesterol but new studies show that they’re perfectly safe and healthy.
MEATS
Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.
8. Lean beef
Lean beef is among the best sources of protein in existence and loaded highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a lowcarb diet
9. Chicken breasts
Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.
10. Lamb
Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.
NUTS AND Seeds
Despite being high in fat and calories, nuts and seeds may help you lose weight
These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.
They also require almost no preparation, so they’re easy to add to your routine.
11. Almonds
Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health.
12. Chia seeds
Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
13. Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).
14. Macadamia nuts
Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
15. Walnuts
Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.
Vegetable
Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.
There’s a wide variety available, and it’s best to eat many different types every day.
16. Asparagus
It is a popular vegetable. It’s low in both carbs and calories but loaded with vitamin K.
17. Bell peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet, as well as a great source of antioxidants and vitamin c.
18. Broccoli
It is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
19. Carrots
Carrots are a popular popular root vegetable. They are extremely crunchy and loaded with nutrients like fiber and vitamin K.
Carrots are also very high in carotene antioxidants, which have numerous benefits.
20. Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes — and also tastes good on its own.
21. Cucumber
Cucumber are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.
22. Garlic
Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function
23. Kale
Kalehas become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.
24. Onions
Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.
25. Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically fruit. They are tasty and loaded with nutrients like potassium and vitamin C.
More healthy vegetables
Most vegetables are very healthy. Others worth mentioning include artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.
Fish and seafood
Fish and other seafood tend very healthy and nutritious
They’re especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient.
Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression .
26. Salmon
Salmon is a type of oily fish that’s incredibly popular due to its excellent taste and high amount of nutrients, including protein and omega-3 fatty acids. It also contains some some vitamin D.
27. Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs.
28. Shellfish
Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters.
29. Shrimp
Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.
30. Trout
Trout is another type of delicious freshwater fish, similar to salmon.
31. Tuna
Tuna is very popular in Western countries and tends to be low in fat and calories while high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.
However, you should make sure to buy low mercury varieties.
Although grainshave gotten a bad rap in recent years, some types are very healthy.
Just keep in mind that they’re relatively high in carbs, so they’re not recommended for a low-carb diet.
32. Brown rice
Rice is one of the most popular cereal grains and is currently a staple food for more than half of the world’s population. it is fairly nutritious, with a decent amount of fiber, vitamin B1, and magnesium.
33. Oats
Oats are incredibly healthy. They are loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits.
34. Quinoa
Quinoa has become incredibly popular among health-conscious individuals in recent years. It’s a tasty grain that’s high in nutrients, such as fiber and magnesium. It is also an excellent source of plant-based protein.
Bread
Many people eat a lot of highly processed white bread.
For those trying to adopt a healthier diet, it can be extremely challenging to find healthy breads. Even so, options are available.
35. Ezekiel bread
It may be the healthiest bread you can buy. It’s made from organic, sprouted whole grains, as well as several legumes.
36. Homemade low-carb breads
Overall, the best choice for bread may be that which you can make yourself. Here’s for gluten-free, low-carb breads.
Legumes are another food group that has been unfairly demonized.
While it’s true that legumes contain antinutrients, which can interfere with digestion and absorption of nutrients, they can be eliminated by soaking and proper preparation
Therefore, legumes are a great plant-based source of protein.
37. Green beans
Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.
38. Kidney beans
Kidney beans are loaded with fiber and various vitamins and minerals. Make sure to cook them properly, as they’re toxic when raw.
39. Lentils
Lentils are another popular legume. They’re high in fiber and among the best sources of plant-based protein.
40. Peanuts
Peanuts (which are legumes, not a true nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies suggest that peanuts can help you.
However, take it easy on the peanut butter, as it’s very high in calories and easy to overeat.
Diary
For those who can tolerate them, dairy products are a healthy source of various important nutrients.
Full-fat dairy seems to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes
If the dairy comes from grass-fed cows, it may be even more nutritious — as it’s higher in some bioactive fatty acids like conjugated linoleic acid cla and vitamin K2.
41. Cheese
Cheese is incredibly nutritious, as a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. For many, it’s also one of the most delicious foods you can eat.
42. Whole milk
Whole milk is very high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the best dietary sources of calcium.
43. Yogurt
It is made from milk that’s fermented by adding live bacteria to it. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.
Many fats and oils are now marketed as health foods, including several sources of saturated fat that were previously demonized.
44. Butter from grass-fed cows
Butter from it is high in many important nutrients, including vitamin K2.
45. Coconut oil
Coconut oil contains relatively high amounts of MCTs, may aid Alzheimer’s disease, and has been shown to help you lose fat
46. Extra virgin olive oil
It is one of the healthiest vegetable oils you can find. It contains heart-healthy monounsaturated fats and is very high in antioxidants with powerful health benefits.
Tubers
Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
47. Potatoes
Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.
They’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling .
48. Sweet potatoes
Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants and all sorts of healthy nutrients.
Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss
It’s great to use as a salad dressing or to add flavor to meals.
DARK CHOCOLATE
It is loaded with magnesium and serves as one of the planet’s most powerful sources of antioxidants.
The bottom line
Many of the foods above not only make a great snack but are also packed with vitamins and antioxidants. Some of them may even aid weight loss.
If you don’t normally challenge your palate, don’t be afraid of trying something new.
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By – Health Me UpArnav SarkarNov 17, 2014, 00:00 IST
15 best fitness tips for good health (Thinkstock photos/Getty Images)Leading a lifestyle that spells good health is a combination of different factors that includes exercise and eating right.
About a decade ago, for me, good health meant either being able to perform a certain exercise like bench press, running, etc. If you really want to assess your health, then you need to look at your overall health, which would mean mental, emotional and physical health. Here are 15 best fitness tips for good health – it’s better to start as early as you can, and work on your health. Be active daily for mental health Prolonged periods of inactivity are often the cause of anger, frustration, lethargy and depression. On the other hand, those who are active regularly experience a better mood, feel more energetic, and overall enjoy a better life. Be active daily for physical health
Being active does not necessarily mean doing a 25km run daily, and nor does it necessarily mean squatting double your bodyweight daily. Even lighter activities like walking, swimming, yoga, playing with kids, cleaning up the house, riding a bicycle, etc are all examples of being active. For most people, intense activities like weight training, sprinting, etc should ideally be kept to about 3-5 times a week, and on the other days, lighter activity is recommended.
Strength train and lift heavy Almost every month there seems to some study that comes out with the finding that strength training, including lifting heavy weights has multiple health benefits. Starting from weight management, increased energy levels, better glucose metabolism, etc there are many reasons why you must strength train. You can strength train by using your own bodyweight and lifting barbells, dumbbell, kettlebell, etc.
Do cardio Now cardio does not necessarily mean doing painfully long and slow activities like distance jogging. It can also be done in a short time with intense activities like sprinting, circuit training, kickboxing, etc. Infact, the intense options seem to provide better results overall, in terms of cardio fitness, improving body composition, increasing growth hormone production, etc.
Check your BMI A good way to calculate your ideal bodyweight is to use the BMI calculator. Now I know that a lot of people feel that the BMI is not an accurate way to measure ideal bodyweight, but in my opinion, unless someone has unnaturally huge muscles thanks to steroids, the BMI is a reasonably accurate calculator of one’s ideal bodyweight. Again, it is not necessarily perfect, but is pretty close for most people.
Maintain ideal flexibility and mobility levels Most people in their 20’s have already lost a lot of flexibility that they had when they were 5 years old. So you can only imagine how much tighter they will get when they are in their 40’s and 50’s. The good news is that it doesn’t have to be this way. You can improve your joint mobility and flexibility levels as long as you work on it. You should be able to touch your toes.
Flexibility and mobility workouts Start your workouts with 10-20 minutes of joint mobility work, and finish your workouts with 5-10 minutes of stretching, and focus more on your tight areas. You can also do mobility and flexibility work on your off days to get in extra activity and improve faster.
Eat a balanced diet Our body relies on a variety of nutrients to function properly, and no matter how much someone might try to convince you that a particular food group needs to be avoided altogether, you will find that eating it, even if in small amounts, is better. For eg: without adequate carbs you will struggle to do intense workouts and perform well. Similarly a diet very high in protein can cause a lot of stress on your kidneys.
Eat a balanced dietI would also suggest that you get your nutrients from a variety of sources. For example, don’t just rely on chicken for your protein, eat fish, eggs, red meat, etc. Each source offers a different mineral and vitamin profile for you to take advantage of. And yes, don’t forget to intake enough water for optimal health.
Limit junk food Let’s face it, we live in a society where we are surrounded by junk food, and trying to resist it all the time, including when we go out with friends and family is likely to drive you nuts. So once in a while your little indulgence will not kill you. In fact, many experts claim that if 80% of your calories are clean, then you can have some fun with the remaining 20%.
Limit alcohol The same goes for alcohol, studies have shown that a glass of wine a day can improve your health. Of course, you can get the same benefits without ever consuming alcohol. But if you do like to have an occasional drink, then go on, have it. I personally would suggest that limit alcohol to no more than three times a week, and that too in a very small amount.
Avoid excess stress and emotional negativity Excess stress and negative emotions can really hurt your health, even if you exercise everyday and eat well all the time. Yes, some amount of stress is required in our lives to function well, and as long as we have emotions, we will also experience frustration, anger, depression, etc in our lives. However, when these negative emotions and stress dominate one’s life, then life becomes a downhill journey.
Laugh and smile more often I know this sounds a little too simple and childish, but somehow a lot of us as adults, often forget to have a good laugh and smile. We become so obsessed with negative emotions that we think that enjoying ourselves and having a good time is almost like a crime. Relax, and try to enjoy life in the company of your friends and family regularly. A good laugh can go a long way to relieve stress, improve mood, and make you healthier.
Get 6-9 hours of sleep every night Our bodies recover and regenerate when we sleep at night. And if you fail to get adequate sleep, then you are inviting multiple problems. Lack of sleep has been shown to cause moodiness, increased cravings for sugary foods, poor hormonal profile, reduced muscle mass, etc. Read more Personal Health, Diet & Fitness stories on www.healthfitnesstips.com End of the articleRELATED STORIES
‘Every day is my cheat day in terms of food’Model Rukmini Maitra tells TOI what goes into making her’s one of the hottest bodies in town
Tell us about your training schedule. I hate going to gym, as I am a lazy soul. The skinny models on TV and fashion magazines were my inspiration and I wanted to be like them! So, my mother got me enrolled in a gym, though sadly , I went there for just three days and wasted all the money! After that, I promised that I’ll never join a gym. I love doing yoga, free hand exercises and power yoga out doors. But I believe laughing is the best exercise, as it keeps ones mind and soul content and that reflects on the outer self. That apart, I have knee and spine problems.
So, I am not allowed to do any kind of weight training.
What activities have you under taken to maintain fitness?
I love cardio workouts like spot jogging, running, brisk walking, as these increase my heartbeat rate, which, in turn, is good for health. People do ask me what activities I undertake to maintain my figure, but the truth is I am blessed with a good metabolism. So, I can eat whatever I want and still not put on weight. To me, being fit is more important than to flaunt an hourglass figure. I will always vote for a person who has a beautiful smile, nice hair and skin and looks fit.
What time do you work out? How many hours do you train?
I love to exercise in an open space, as the fresh air makes me feel fit and healthy. It can be on my terrace or the Maidan stretch. I exercise for at least 45 minutes six days a week, twice a day . But the schedule changes if I have shoots.
Tell us about your average daily food intake. No one will believe it, but the truth is I used to take rice four times a day! But now, it has come down twice a day . While I was in school my breakfast, tiffin, lunch and dinner was rice.
I am not much of a tea or coffee person. So, I start my day with a mug of health drink.
Breakfast is two white breads with butter and an egg poach. Those who know me closely are aware that I am hungry after every two hours. So, I keep munching some food or the other. But thank god, I am hundred miles away from chips, fried food and aerated drinks! I love fruits especially kiwi -a great fat burner, papaya, apple, grapes, pineapple…the list is endless. Having fruits everyday is a must for me. Lunch and dinner is rice, daal, sabji, fish or chicken. I tried to have rotis instead of rice, but sadly ,I feel hungry in the middle of the night and start munching chocolates. I can’t resist sweets and desserts! If I go for a buffet, I start with the dessert. Then I have starters, more dessert, then the main course followed by sweets! Trust me, this is the reason I avoid eating out with those I don’t know personally (laughs). But I would suggest that to each hisher own. So, don’t follow anyone’s diet or exercise routine blindly , as each body responds in its own way .
Do you also have cheat days?
Every day is my cheat day in terms of food! But I also exercise regularly. But whatever I eat, I have it in small portions. Who is your fitness idol and why?
Shilpa Shetty! What amazing figure she has…the perfect diva! Her waistline is to die for and god, she is so desirable!End of the article
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