Clinical and sports nutritionist Shwetha
Bhatia says that one of the common misconceptions that people have when it
comes to exercising belly fat is that spot reduction is the answer. “People believe
they can achieve a flat tummy by doing 1000+ crunches a day. Fat actually
accumulates in that area due to the genetic tendency for the fat storage there.
How you lose it, depends on your genetic make-up. When a structured diet and fitness program are followed, all fat cells are equally targeted. Nevertheless,
the fat cells in the abdominal area have fewer receptors for release and more
receptors for storage.”
Shalini Bhargava, founder and director of
JG’S Fitness Centre, explains further: “The abdominal muscles are covered by a
layer of adipose and fat and unless that is not reduced, the muscles will not
be seen. No doubt that crunches will strengthen the ab muscles and the tone
will be set but unless the covering layer of fat is not removed, these will not
be seen.”
Another widely accepted myth is diet-related.
Nutritionist Rina Baliga of Gold Gym says, “A universal misreading that people
have is that you need to avoid carbohydrates or starve in order to get a flat
stomach. The truth is that you can consume carbohydrates and still slim down.
You need to include wholesome carbs such as brown rice, whole grains and
oatmeal and you need to avoid refined carbohydrates and processed food.”
Fitness solutions for a flat tummy
The first thing to remember when it comes to
fat reduction on the belly, says fitness guru Vinod, is that spot reduction
absolutely does not work. “If you focus on developing bigger muscles in legs or
back, you will burn more in an hour as compared to working on the smaller
muscles in your abdomen. No matter what part of your body you workout, you burn
calories and lose fat overall, not from that specific spot.”
Include Yoga, breathing or Pranayam and other exercises like
calisthenics, aerobics or cardio activity with brisk walks on a regular basis.
Exercises when done regularly will not only improve your stamina, strength and
flexibility but boost your metabolism resulting in more weight loss. The
following exercises are excellent for the abs and need to be included in your
schedule crunches, reverse crunches, leg raises, sit-ups and side bends. Also
include yoga stretches like surya
namaskar, naukasan, bhujangasan and dhanurasna
which are stabilizers and core-strengthening exercises.
Also important is strength training. Do
strength training to build muscle. It will increase your metabolism, so you’ll
burn calories faster overtime.
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