How to lose weight in a natural way

 

Abdominal muscles workout

 

 

 

Every body trying to lose weight or gain fitness wants to get the abdominal muscles out on their body. Abdominals are just like other muscles which need to be worked out in the correct way in combination with a CARDIOVASCULAR EXERCISE + HEALTHY DIET program. I have highlighted the cardio and diet part because that is what will make you lose fat which is lying on your belly. Situps, chin ups, leg raises stimulate the abdominal muscles but what you have to first understand is to get rid of the fat which is lying on top of those muscles. Please understand that if you are not eating the right nutritious foods and not exercising properly(cardio is very important), you are waistng your time doing all those crazy abdominal situps. Therefore , your goal first should be to get rid of the fat covering those abdominal muscles. Lets create an Abdominal equation:

To create abdominals = consistent moderate cardio (3-4 times a week for atleast 30  minutes) +Consistent healthy diet + correct abdominal situps/chinups/legraises.

After you have incorporated cardio exercise and healthy diet into your lifestyle target the adbdominal muscles using the following exercises:

SITUPS(FOR MEN/WOMEN)

 abs workout ab workout

  position 1                                                        position2

  • Lie down straight on the floor with knees bent. Your hands need to touch the back of your head (as shown in position1).
  • Breathing in without moving your head taking shoulder support move your upper torso till you reach (position2).At this position you should contract your abdominal muscles.
  • Hold for a count of one and breathing out slowly bring it back to the previous position(position1). Remember you don't have to do it fast. you have to concentrate on the muscle you are exercising, you must feel the abdominal muscles being burnt.
  • Repeat the above for 10-12 repetitions which is equal to 1 set.
  • Perform 5-6 sets with only 1 minute difference between each set.

LEG RAISES(FOR MEN/WOMEN)

abdominal exercise abdominal exercise

position 1                                                        position2

  • Lie down straight on the floor with your hands beneath your buttocks. (as shown in position1).
  • Breathing in move your legs upward till your knees reach your chest(position2).At this position you should contract your abdominal muscles.
  • Hold for a count of one and reathing out slowly bring it back to the previous position(position1). Remember you don't have to do it fast. you have to concentrate on the muscle you are exercising, you must feel the abdominal muscles being burnt.
  • Repeat the above for 10-12 repetitions which is equal to 1 set.
  • Perform 5-6 sets with only 1 minute difference between each set.  

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