1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.
2. Eat a small handful of almonds (at least 6) every morning. Almonds are one of the healthiest snacks you can eat and the protein is good for burning fat.
3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body with concentration on your powerhouse (middle section) and will improve your flexibility.
4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increase your intake of fresh fruits and vegetables (especially the leafy green ones).
5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause bloating and gas.
6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little to firm your stomach. Sit-ups work your hip flexors more than anything else.
7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.
8. Stop eating within 3 hours of bedtime. If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.
9. Eat smaller meals more often instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.
10. Take a break from healthy eating once in a while and treat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.
http://www.flat-stomach-exercises.com/flat-stomach-tips.html
April 27, 2010
Basic Crunch
1. Start out by lying on your back.
2. Place your hands crossed on your chest and lie flat on the floor with your knees bent. You should always bend your knees because it provides necessary support for your lower back.
Some people like to place their hands behind their head but this is not the ideal position because you can strain your neck. What happens is when you get tired you have a tendency to pull on your neck (rather than your abs) to complete the exercise.
3. Slowly raise yourself up using your abs while pressing your lower back to the floor. As you reach the top of the crunch slowly exhale. Then slowly lower your back down to the flow as you inhale.
4. Repeat this process 20 to 25 times and rest for about 90 seconds. Then perform 2-3 more sets of crunches with 90 second rests between each set and you're done for the day!
Remember, the key is not to do 500 crunches at a time. The reason is, after the first 20 or 30 reps, your body gets lethargic and you end up "cheating" and not getting the full effect of the exercise anyway.
Always do a small amount (20 to 25) controlled movements at a time. You should really feel your ab muscles working by the time you hit 20. If not, you're not working your stomach and abs the way you should. Remember to focus that movement right in your middle section.
2. Place your hands crossed on your chest and lie flat on the floor with your knees bent. You should always bend your knees because it provides necessary support for your lower back.
Some people like to place their hands behind their head but this is not the ideal position because you can strain your neck. What happens is when you get tired you have a tendency to pull on your neck (rather than your abs) to complete the exercise.
3. Slowly raise yourself up using your abs while pressing your lower back to the floor. As you reach the top of the crunch slowly exhale. Then slowly lower your back down to the flow as you inhale.
4. Repeat this process 20 to 25 times and rest for about 90 seconds. Then perform 2-3 more sets of crunches with 90 second rests between each set and you're done for the day!
Remember, the key is not to do 500 crunches at a time. The reason is, after the first 20 or 30 reps, your body gets lethargic and you end up "cheating" and not getting the full effect of the exercise anyway.
Always do a small amount (20 to 25) controlled movements at a time. You should really feel your ab muscles working by the time you hit 20. If not, you're not working your stomach and abs the way you should. Remember to focus that movement right in your middle section.
Recipes by Ate Elsa (Part I)
Sinigang na Bangus - (1) sibuyas, kamatis, ginger, sili na pang-sinigang pakuluan maigi with patis and asin (2) labanos w/ puso ng saging (3) idagdag ang bangus pag medyo luto na ang labanos (4) kangkong. Add sinigang mix or kamias kamatis. Liitan ang hiwa ng kamatis, etc para mas lumasa.
Piniritong Babsi - (1) pahiran ng asin yung porky (2) painit ng maigi ang salad master (3) ilagay na ung baboy at takpan ung kawali para hindi tumalsik (4) pagbaligtad ng baboy lagyan ng awang ang takip para crispy. Sawsawan: sibuyas, sili, suka, toyo. Yun.
Fried Chicken - garlic + patis
Must try:
Vinegar - Datu Puti Kurat or Sugar Cane Premium or Rose Vinegar
Butter - Anchor
Cooking Oil - Taal (?)
Soy Sauce - Silver Swan
Patis - Thai Fish Sauce or Ang Sarap Patis
Piniritong Babsi - (1) pahiran ng asin yung porky (2) painit ng maigi ang salad master (3) ilagay na ung baboy at takpan ung kawali para hindi tumalsik (4) pagbaligtad ng baboy lagyan ng awang ang takip para crispy. Sawsawan: sibuyas, sili, suka, toyo. Yun.
Fried Chicken - garlic + patis
Must try:
Vinegar - Datu Puti Kurat or Sugar Cane Premium or Rose Vinegar
Butter - Anchor
Cooking Oil - Taal (?)
Soy Sauce - Silver Swan
Patis - Thai Fish Sauce or Ang Sarap Patis
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