Getting rid of stomach fat can be challenging and frustrating. But with the right exercises and a healthy and natural low-calorie shake, getting rid of that stomach fat can be as easy as counting one, two and three.
Let’s start with the shake. The first ingredient you’ll need is one cucumber. Cucumbers contain vitamin A, C, and some fiber. According to Canadian Living, cucumbers are 96% water, which means when you consume them, not only will they give you energy, but they will make you feel fuller. The second ingredient is four lemons. According to Livestrong, the acid in lemons helps the digestive system create peristalsis in the bowels, which creates a bowel movement and eliminates waste and also helps with regularity. The third ingredient is 10 mint leaves. According to the University of Maryland Medical Center, peppermint helps the body digest food more quickly and helps relax the muscles in your digestive tract.
The last ingredient you will need is one ginger. According to a study published in Metabolism, ginger has thermogenic effect by enhancing the thermic effect of food. This means that it raises the body’s temperature and helps boost metabolism and calorie burning.
Now that you’ve gathered all the ingredients; it’s time to make the shake. The first thing you need to do is slice the cucumbers and one of the lemons into thin slices and add them to the blender. With the remaining lemons, squeeze the juice out of them, and then add the remaining ingredients and two liters of water into the blender. Mix everything together and put the shake in the fridge for six hours so it can cool.
Exercises for Stomach Fat: Julie Buckley, who is a personal trainer out of the UK, and author of 4 Weeks to a Leaner, Faster and Hotter Body, says that doing simple crunches to get rid of stomach fat is not ideal. Jull Penfold, a personal trainer out of LA says that running on an incline can help increase your total calorie burn by 50%, compared to running on a flat surface. Penfold says that whether you’re running outside on a hill, or in the gym on a treadmill, start walking for 5-10 minutes, then start to jog. She suggests that you maintain your jogging pace for 5-10 minutes as well. This will help elevate your heart rate so you’re prepared to start running.
Rowing: Penfold suggests that you try the rowing machine. Or, if you have access to open water or a crew team that rows, you should join that as well. Penfold says that rowing gets your heart rate up and also works the legs, arms, shoulders and back as well as your core. She says that if you’re using the rowing machine at the gym; start with 20 seconds of rowing followed by 10 seconds of rest. She suggests that you do this eight times and try to beat your distance traveled each time.
Plank With BOSU Ball: Adam Sanford, founder of Adam Sanford Fitness, says that his favorite exercise for removing stomach fat is holding a plank on a BOSU ball. The plank works out the abs, but Sanford says the real challenge is staying balanced on the ball. He adds that the ball challenges your abs and obliques, and also activates your transverse abdominal muscles as well. Sanford says that this exercise will increase your metabolism which will ultimately help you burn calories.
Burpee: According to a study conducted by the American College of Sports Medicine, if you do 10 fast-paced reps of burpees, it’s just as effective as doing a 30-second sprint. To do this exercise, stand with your feet shoulder-width apart. Then lower your body until your palms rest on the floor, shoulder-width apart. Then kick your legs back so you’re in a pushup position. Do a pushup and then quickly perform a jump so you’re standing at the end.
Kettle Bell Swing: According to Men’s Health Fitness director BJ Gaddour, the kettlebell swing is one of the best calorie-torching exercises of all time. Gaddour says that in order to perform this exercise, you need to engage a lot of your muscle groups such as your glutes, hips, and quads. To perform this exercise; bend your hips and hold the kettlebell with both hands at arm’s length in front of you. Then move back slightly and swing the kettlebell between your legs. Then squeeze your glutes and thrust your hips forward and swing the kettlebell to shoulder height.
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