If you want to avoid having extra fat around your waist, eat salmon and walnuts, suggests a new research. The study conducted by Uppsala University reveals that people who eat a lot of polyunsaturated fat gain more muscle than those who eat a lot of saturated fat, reports dailymail.co.uk. The researchers believe their findings also suggest people who eat lots of polyunsaturated fat are less likely to develop heart disease and type 2 diabetes. ‘If the results regarding increased muscle mass following consumption of polyunsaturated fat can be confirmed in our coming studies, it will potentially be interesting for many elderly people, for whom maintaining muscle mass is of great importance in preventing morbidity,’ said Ulf Risérus, associate professor at the Department of Public Health and Caring Science and director of the study. Here are simple tips to get rid of that stubborn bit of fat around your belly:
Eat the right kind of fats
Abs are made in the kitchen. Yeah it’s a clichéd line but it is true, the belly fat area is the most stubborn fat zone for most men and women. So while you can’t keep fat out of your diet since it’s healthy, it’s better to switch to unsaturated fats. Saturated fat is found in butter, cake, biscuits, fatty cuts of meat, cheese and cream. Unsaturated fats are found in oily fish, nuts and seeds and olive oil. Avoid foods which have added sugar like colas and pastries and instead satiate your sugar craving with fresh fruits.
Don’t ditch weight training
We’ve said this a million times before but people just don’t seem to listen. They will keep on doing just cardio thinking it will help them lose weight. Why weight training is so necessary for flat abs is because it helps build lean muscle. When you’re lifting weights, muscle tissues are torn apart at the microscopic level from the stress and then rebuild themselves. While this new muscle is being ‘created’ your body burns calories, thereby facilitating better weight loss. So incorporate some of these into your regime:
All of these are compound movements which will help burn more fat than isolated movements which are better for final sculpting.
Incorporate HIIT in your cardio regime
High intensity interval training or HIIT is seriously the greatest thing since sliced multi-grain bread. While long-slow distance (LSD) cardio, might burn some fat in the beginning, it’s not going to help you get rid of the fat from stubborn areas. What we suggest is incorporating HIIT in your regime. This is a great way to access the stubborn fat areas. Here’s a sample HIIT plan for you:
Incorporate these workouts into your cardiovascular training (keep a vomiting bag handy):
a. Do a 20 sec sprint with 30-40 sec very slow jog or walk. Do this for 12 consecutive times.
b. Sprint for 60, 80, 100 and 120m on a flat ground. Rest period between each sprint is the time you take to walk back to the starting point. Continue for 3 sets with 2 min rest between each set.
c. Do 10×80/100m sprints on an elevated ground. Rest interval is the time you walk down to the starting point. Read more about HIIT
Try this yoga pose
Called the Uthkatasana or the chair pose, this pose literally has you positioned as if you’re sitting on a chair. This asana helps strengthen the muscles of the lower back, exercises the muscles of the spine, hips and chest.
Steps to do this pose: Stand straight on your yoga mat with your hands in namaste in front of you. Now, bend at the knee such that your thighs are parallel to the floor — as if you are sitting on a chair. Next, raise your hands above your head (you can keep your hands together or separate). Bend your torso slightly forward and breathe. Stay in this position for as long as you can. Try sinking deeper into the position if you can. Remember to breathe normally. To get out of the pose, simply straighten your knees and bring your hands down to your chest. Also read: Get fit in the office with these five 5 burning yoga poses
Drink plenty of water
Experts suggest that you should drink a gallon of water (4 litres) a day to keep yourself hydrated properly. Staying hydrated properly helps your body function properly and burn more calories. It also helps flush out toxins and also prevents dehydration. Now this is vital because dehydration decreases supply of your blood to your muscles, which in turn will make you feel more tired. It also helps you feel fuller without adding any extra calories. We’re not done, you might also be interested in the following:
Weight loss exercises
Weight loss diet
Other ways to lose weight
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