If you are “pleasantly plump” or in other words, overweight and you just want to stop being made fun of and lose up to 10-15 pounds then use this diet plan. Use this plan as a start to weight. It is suitable for anyone wanting to lose 10-15 pounds. But if you just feel insecure and are in between weights, gradually slip into the diet plans, don’t take it too seriously and try to lose weight in a healthy manner.
You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of your body shape or size. Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches .
A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat You can do resistance training with free weights, exercise machines, or resistance bands.
This will give you one of the best ab workouts you’ve ever had without even doing any direct ab exercises…. and with a LOT more fat-burning metabolic effect compared to standard ab exercises… You’ll see what I mean after you try it! This can be used as a stand-alone workout (as it can be very intense if you use challenging weights), or you can incorporate it as a portion of your full body workout.
Worst Abs Exercise
The Worst Ab Exercise – Avoid This if You Actually Want Sexy Six Pack Abs
The truth about ineffective abdominal exercises and “ab machines”
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
I was at a poker party up in North Jersey over the weekend at a friend’s house. My friend had moved into this beautiful new home about a year ago, but I had never made it up for a visit until this weekend.
Well, as they were giving us a tour of the house, we took a peek into one of their spare rooms which wasn’t being used for anything. The only thing they had in this room was one of those infomercial “ab loungers” covered in dust… you know, the ab-chair looking thingy that they hawk on the infomercials as being the end-all solution to a flabby stomach… telling you that you can get a flat stomach and perfect abs just by sitting on this thing and rocking a little bit while you lazily watch tv.
The cleverly marketed infomercials for these products lure you in by showing you the ripped sexy abs of the male and female fitness models that they hired for the show (who have never actually used these gadgets themselves…they actually got their toned near-perfection bodies through following REAL workouts and strict nutrition!)
Well, since this “ab lounger” was sitting in this vacant room getting dusty, obviously it wasn’t actually being used, so it was really a waste of their money that they spent on it.
There are some tactics that might help do away with belly fat faster (discussed below) but they are only effective when you’ve already consistently restricted your calorie intake.
A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).
Studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) ( avocados , nuts, seeds, soybeans, chocolate ) can prevent the accumulation of both types of belly fat. Some experts argue, though, that it’s not that these fats specifically target abdominal fat in any way; it’s that anyone will probably lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is usually the first to go.
Trans fats (in margarines, crackers, cookies–anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.
In a study where a group of men were asked to reduce their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks. Get a pedometer and try to increase the number of steps you take each day.