Hi All,
Hope all will be benefited by this.............................
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Developing a lean, flat stomach takes time and patience, especially when it comes to those last few kilograms in those hard to lose places. There is only one way to lose fat in the so-called ’stubborn areas,’ and that is with the correct combination strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).
Spot Reduction is a Myth - The first thing you need to realize is that it is impossible to ’spot reduce’ fat from one specific part of the body. Fat loss occurs systemically, meaning that you can’t control where the fat comes from. When you burn fat for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.
Cardio, cardio, cardio - Doing all the abs exercises in the world will do nothing if you have a layer of fat covering it. Doing strength training, or lifting weights, would help, but not as much as aerobic exercise. If you want to add some ab exercises in after the cardio, that’s great, but be sure to work your whole torso, not just the upper abs — that includes the lower abs, lower back and the muscles that wrap around your sides.
For example, Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. Most give up early in the workout. During the first 10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. Because you don’t burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session.
Diet - Its best to stay away from fried food and too many sugary desserts. Abdominal fat loss is a 50% exercise, 50% nutrition combination. Regardless of how much you workout, if the number of calories you take in is greater than the amount you burn, you’ll still put on abdominal fat.
Eat Small Meals Regularly - You should try and spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don’t overeat in one feeding.
Give it Time - If you want to have a flat stomach in 3 weeks, forget it. Losing fat takes time, and it’s unhealthy to lose too much weight too fast. Gradual weight loss is healthier, and more likely to be sustained over time. Go for a lifestyle change, something you can live with for the rest of your life, or you will just yo-yo. It’s a marathon, not a sprint.
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Source : <link outdated-removed>
From India, Bhopal
1Hope all will be benefited by this.............................
********///////*********
Developing a lean, flat stomach takes time and patience, especially when it comes to those last few kilograms in those hard to lose places. There is only one way to lose fat in the so-called ’stubborn areas,’ and that is with the correct combination strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).
Spot Reduction is a Myth - The first thing you need to realize is that it is impossible to ’spot reduce’ fat from one specific part of the body. Fat loss occurs systemically, meaning that you can’t control where the fat comes from. When you burn fat for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.
Cardio, cardio, cardio - Doing all the abs exercises in the world will do nothing if you have a layer of fat covering it. Doing strength training, or lifting weights, would help, but not as much as aerobic exercise. If you want to add some ab exercises in after the cardio, that’s great, but be sure to work your whole torso, not just the upper abs — that includes the lower abs, lower back and the muscles that wrap around your sides.
For example, Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. Most give up early in the workout. During the first 10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. Because you don’t burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session.
Diet - Its best to stay away from fried food and too many sugary desserts. Abdominal fat loss is a 50% exercise, 50% nutrition combination. Regardless of how much you workout, if the number of calories you take in is greater than the amount you burn, you’ll still put on abdominal fat.
Eat Small Meals Regularly - You should try and spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don’t overeat in one feeding.
Give it Time - If you want to have a flat stomach in 3 weeks, forget it. Losing fat takes time, and it’s unhealthy to lose too much weight too fast. Gradual weight loss is healthier, and more likely to be sustained over time. Go for a lifestyle change, something you can live with for the rest of your life, or you will just yo-yo. It’s a marathon, not a sprint.
*******////////*******
Source : <link outdated-removed>
From India, Bhopal
Dear Joydeep,
Thank you so much dear for the post.
I actually love reading notes on health topics.
Six months back, I was diagnosed as a patient of hypertension.
My doctors advised that it was because of lifestyle, stress at work, and accumulation of body fat especially in the abdomen region.
During younger days, I used to hate people with bulging bellies, now i have become a victim of this.
I am under medication, and also trying some yogic excercises followed by change in dietary habits.
Lets see how long will these bear fruit....but I have been always an optimist.
Best Wishes & Regards
Debashis
From India, Lucknow
Thank you so much dear for the post.
I actually love reading notes on health topics.
Six months back, I was diagnosed as a patient of hypertension.
My doctors advised that it was because of lifestyle, stress at work, and accumulation of body fat especially in the abdomen region.
During younger days, I used to hate people with bulging bellies, now i have become a victim of this.
I am under medication, and also trying some yogic excercises followed by change in dietary habits.
Lets see how long will these bear fruit....but I have been always an optimist.
Best Wishes & Regards
Debashis
From India, Lucknow
Hi Debashish Roy,
Thanks for sharing your experience I would like to suggest you one thing if you dont mind.
What ever work-outs you are practising at present just carry on with them, but just add only one thing to that if you can spare time of just 10 mins a day in the morning
It is Ram-Dev Baba's yoga
1. KAPAL-BHATI
2. ANU-LOM / VI-LOM
It is really very very good just try out for a week u will feel the difference, I am sure.
Bye n Regards............Joydeep
From India, Bhopal
Thanks for sharing your experience I would like to suggest you one thing if you dont mind.
What ever work-outs you are practising at present just carry on with them, but just add only one thing to that if you can spare time of just 10 mins a day in the morning
It is Ram-Dev Baba's yoga
1. KAPAL-BHATI
2. ANU-LOM / VI-LOM
It is really very very good just try out for a week u will feel the difference, I am sure.
Bye n Regards............Joydeep
From India, Bhopal
Yes my dear, I am doing those as well as part of my routine exercises, I forgot to mention them in my previous posting. I am trying all means to cut down my body fat.
I go for 40 mins morning walks as well, all these have resulted in reduction of body fat, but what I have heard from a lot of people that tummy fat is the hardest to melt.
Thanks again for your advise.
Regards
Debashis
From India, Lucknow
I go for 40 mins morning walks as well, all these have resulted in reduction of body fat, but what I have heard from a lot of people that tummy fat is the hardest to melt.
Thanks again for your advise.
Regards
Debashis
From India, Lucknow
Hi Joydeep
I have read an article which says that Kapal-Bhati affects heart adversely as it gives lot of pressure on the heart.
Hence, this pranayam needs to be done in moderation. Correct me if I'm wrong.
From India, Mumbai
I have read an article which says that Kapal-Bhati affects heart adversely as it gives lot of pressure on the heart.
Hence, this pranayam needs to be done in moderation. Correct me if I'm wrong.
From India, Mumbai
Hi Sangeeta
Thanks for your response.
As I was also doing this i never feel that it affects heart, u have to do this early morning at empty stomach. Best will be on terace or any open place if possible.
Begin with just 5 min a day.
" Kapal-Bhati" try to breath in - out very fast ( don't be vigorous ) and simultaneously ur whole abdomen should be sqeezed in-out.
you can visit Ramdev Baba's site www.divyayoga.com
Or you can call him directly ( watch "aastha channel" ) clarify all ur doubts by call him.
Hope it will help you.
Bye.................Joydeep
From India, Bhopal
Thanks for your response.
As I was also doing this i never feel that it affects heart, u have to do this early morning at empty stomach. Best will be on terace or any open place if possible.
Begin with just 5 min a day.
" Kapal-Bhati" try to breath in - out very fast ( don't be vigorous ) and simultaneously ur whole abdomen should be sqeezed in-out.
you can visit Ramdev Baba's site www.divyayoga.com
Or you can call him directly ( watch "aastha channel" ) clarify all ur doubts by call him.
Hope it will help you.
Bye.................Joydeep
From India, Bhopal
Dear Ms. Vineeta,
Please correct yourself, the correct words are "Kapal Bhati Pranayam". You should have looked into the details in any book of yoga before proving someone wrong.
Joydeep is perfectly right and must appreciate of his positngs on this site on health topics.
P.S. Joydeep thank you very much for sending me the further details regarding dietary control.
Best Wishes & Regards
Debashis
From India, Lucknow
Please correct yourself, the correct words are "Kapal Bhati Pranayam". You should have looked into the details in any book of yoga before proving someone wrong.
Joydeep is perfectly right and must appreciate of his positngs on this site on health topics.
P.S. Joydeep thank you very much for sending me the further details regarding dietary control.
Best Wishes & Regards
Debashis
From India, Lucknow
Thanks Joydeep, Thanks for such useful info and posting, Thanks for your attachment also. This reveals that how health concious our group members are.. and why not. Thanks again.
From India, Calcutta
From India, Calcutta
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THE WORLD IS FLAT.pdf