FITNESS TIPS BY NORBERT

Regular exercise strengthens your heart and lungs and it can strengthen bones, slowing down the process of osteoporosis. It can help you move easily by keeping your joints, tendons and ligaments more flexible. Can help you lose weight when combined with good eating habits or maintain ideal weight by burning excess calories and promote sense of well being.

LOSING THE STUBBORN LOWER ABDOMINAL FAT

By Norbert D’Souza

The lower abdominal region is a very tough area to develop and remove excess fat from. I see many clients dropping their overall body fat levels w a y d o w n o n l y t o b e disappointed by that little extra fold of fat on their lower abs. losing fat in this region comes down to really focusing on three main areas:

1. Eating clean diet

You need to really focus on eliminating all of the empty calories from your nutritional plan. Stick with lean protein like egg whites, fish and f i b r o u s , n o n - s t a r c h y carbohydrates throughout the day. Starches can be eaten before your workout and early to mid-morning but should be c u t b y 5 p m . F i b r o u s carbohydrates should contain mostly vegetables.

2. Switch up your Cardio

Try cardio cross training to add a shock to your body and to start burning more fat. Make sure to mix in low-intensity with high-intensity sessions. The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Perform Interval cardio which consists of moving from one exercise to another in set of time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way of burning maximum fat. Below are the top five cardio exercises which burn the most calories in 30 minutes and that will provide amazing results! All this exercises can be used for High Intensity Interval Training. è Swimming is an excellent cardio exercises as it is a full body exercise. Swimming is a great cross-training for other cardio activities also. Doing the breast stroke can burn approx. 400 calories in 30 minutes. èRunning - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 70 kg individual can easily b u r n 3 0 0 c a l o r i e s i n 3 0 minutes. è Elliptical Trainer - is an excellent cardio exercises and a g r e a t w a y t o b u i l d endurance. A 70 kg person can burn about 300 calories in 30 minutes. è Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an u n p a r a l l e l e d t o t a l b o d y workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport. This simple exercise is also great for eyehand coordination, foot and hand speed and agility. è Sprinting - Sprinting not only burns HUGE amounts of calories, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results. And finally

3. Abs exercises that will provide an intense workout for your stomach.

Focus on these abs exercises below for working the lower a r e a o f y o u r a b d o m i n a l region: è Hanging Leg Raises: This is a relatively new abdominal exercise that is rapidly gaining popularity in gyms hanging leg raises place intense stress on the entire rectus abdominals especially the lower part. è Seated Flat Bench Leg Pull Ins: Lie on a flat bench with your legs extending off the end. Place your hands under your buttocks with your palms down and extend your legs straight out. Bend your knees and pull your upper thighs into your midsection. Return to the starting position. è Exercise Ball Crunches: The exercise ball crunches is an excellent tool to strengthen t h e a b s a n d c o m e s o u t number three for working the rectus abdominis. By combining all three factors above, you should start seeing results in your lower abs!

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