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| WORKOUT TO LOSE WEIGHT |
Welcome friends. In this article, I talk about how to
lose weight and belly fat with the help of science.
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Let's learn the six exercises from the study done in Oxford
you need to aim to do them four times a week on alternating days they're very
easy to do they don't take too long that anyone can do them at home if you do
them properly you can expect to lose about two centimeters from your waistline
in just six weeks and this is without any diet change.
Forearm Plank
So let's learn the exercises and afterward, we're gonna
look at the science behind them and how it all works so let's begin with the
single forearm plank place your forearms on the ground with the elbows aligned
below the shoulders and arms parallel to the body and hold this for 20 to 30
seconds.
Now if this is a little difficult you can do a knee
plank instead by resting the knees on the ground and placing your hands
directly under your shoulder as if you're about to do a press uphold this for
20 to 30 seconds the first exercise is now done.
Sit-Ups
Let's move on to the second one in the study which is
the basic sit-up so sit on the floor bend your knees keep them together and
keep your hands on your chest or on your temples while doing the sit-ups, please
avoid putting your hands behind your head while doing the sit-up and for all
exercises in the study the participants did three sets of ten.
So aim to do this or build your way up to it we're
already halfway there so next up we have the knee-high crunches so lay on the or
bend your knees and keep your legs raised and aim to touch the knees with your
elbows. Keep your hands by the side of your head and squeeze the stomach when
your elbows touch the knees you're doing great.
Basic Crunch
I find the next exercise a little easier so it's kind
of like a rest exercise and it's the basic crunch so lay on the floor bend your
knees and place your hands by the side of your head. Now slowly contract your
abs bringing your shoulder blades off the floor. You need to make sure you're
lifting your shoulder off the floor for this exercise to be effective.
If you want to add a bit more resistance this exercise
you can do the leg high crunches instead oral ternate however this is optional
the only difference is that you keep your legs straight in the air and touch
the toes once again you need to make sure you're lifting your shoulder off the
floor for this exercise to be effective.
Sit-Ups and Twist
Next up we have the sit-up and twist. So it's the same
movement as a sit-up we did earlier but at the top rotate the body as shown
make sure to alternate sides each time to ensure you work out both sides if you
struggle with this or the sit-ups anchoring the feet will help to begin with
and finally, it's time for the dorsal raises also known as the Superman.
Abdominal Exercise
The aim of this exercise is to work the lower back
muscles after completing the abdominal exercises so lay face down on the floor
stretch your arms and legs and slowly raise your chest and legs off the floor
while squeezing the lower back then slowly lower them back to the floor again
and to do this for 3 sets of 10.
So that's the exercises done and please remember if you
do them correctly you can expect to lose at least 2 centimeters off your the waistline in six weeks which is great but there was also definitely not as good
as the diet control group.
Now you might be thinking yourself whatever how what do
you mean by that by improving the muscle tone. Their body is able to hold the
fat in better so what that means is you do not actually lose fat but your body
is holding the fat in butter so it's improving the appearance of the waistline.
Hence the two-centimeter reduction which is why it's
super important that you're not just fixated on doing abdominal crunches to
lose weight or belly fat. Yes, we know that from the study after six weeks doing
those abdominal crunches did work there was a two-centimeter reduction.
If you do the diet correctly you can expect to lose 0.5
to 1kg every single week which is amazing right but here's some even better
news the study also showed after six weeks the individuals reduce their
visceral fat.
Remember visceral fat we spoke about it right at the
start the dangerous fat that increases your risk of much different health
conditions well the individuals had a reduction in their visceral fat of about
14% which is amazing they also had a reduction in their cholesterol.
They also have a reduction in their blood pressure
and after six weeks their waistline reduced by five centimeters which again
incredible.
Please don't forget as adults we need to be exercising
regularly so what does this mean well we need to be doing 150 minutes of
moderate-intensity exercise per week or 75 minutes of vigorous-intensity
exercise per week that's what more information about this.
It's always a good idea to check your weight status
first because you might already be at a healthy weight so you might not need to
lose any weight. Now the easiest way to check this is to use a BMI calculator.
If you'd like more information on it I did write an article for the MHRA not
long ago.
I really hope my tips helped you with this week's. Please
let us know how you get on by leaving a comment below and if you have any of
your own tips advice please leave a comment below too because I'd love to read
it.
I'm sure everyone reading this article would look to
read it too. Always remember you're awesome and I'll see you next week to lose
two centimeters in waist sign and this waist sign sometimes the click doesn't
work. It's like starting a motor there see sometimes the moisture content.
Just isn't right in the fingers to get that nice click
sound yeah first world problems guys I'm gonna tell you right now. I've been
having a really bad film day today. I've been saying everything wrong I can't
remember my lines and it was really difficult, to be honest, and this coffee that
I made has brought me back to life.
I just did the most amazing scene honestly this scene.
I just did about merging the exercise and the diet and the facts about the diet.
It was incredible it was there was some real positivity and emotional stuff
flying about.
Hey guys thanks for reading this article. Make sure to
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