Learn how to Shrink your Waist Size
Shrinking waist and having a flat belly requires some ongoing work. But once you have it, it is super satisfying and you’ll see it was worth everything. If you are among those people thinking you should say goodbye to your old good body, I and many other people say you are WRONG. Everyone deserves to feel satisfied with their body and you should too. Can you imagine how much you feel better when you like your body?
There is no one look that everyone should look for. Every body is different in shape and having unrealistic expectations is not fare to you and your body. But thinking that it is impossible to be in your best shape is definitely WRONG. There is no excuse. So many people are sharing their photos online to show it is possible, after giving birth, after having so many bad eating habits, and after being emotionally down you can still move on, change, and gain the body you deserve to have. The good thing is that it is all up to you. We have always heard that if you don’t change the input it is silly to expect a different output. So let’s start from today. It is never too late. These exercises are just few of many you can do to both have fun and shrink your size.
Are you doing 100 crunches every day and still don’t see results? Belly fat is very stubborn. It is not easy and there is no quick way to say goodbye to them. You can’t lose belly fats by just doing crunches. When losing fats your body decides where to lose it from. When doing crunches you are only working on your ab muscles and that’s it. To lose fat you have to do different exercises and burn calories. In this post I have explained how we lose weight and fat… read that first and then come back here…
Now that you know how we lose fat we should focus on burning calories to lose fat and building muscles. If you only focus on losing fat and do cardio you will lose your muscles too. A good and healthy body has strong muscles and I am sure you will enjoy seeing some muscle definition on your body too. Plus that muscles burn more calories.
You can have 3 days in the week to walk for 45 minutes, 3 days to have resistance workout, and 1 day to rest.
Walking with the same speed burns fat. Some people think that running burns more fat but fats need oxygen to burn and you will receive oxygen when you walk. You just need to do it for 45 min. Here is a detailed article about this if you want to know more. Click Here
For the resistance workouts you need to have a plan. Try to give 1 day to your upper body, 1 day to lower body, and 1 day for full body. This way your body receives lots of time to recover. You also need to make sure you are changing something in your workouts after 8 weeks or your body adopts and you will stop seeing results. This changes can be the density of the workouts or the type of exercises, or if you are using weights you can add to them.
Here are few examples. Learn them and mix the workouts to have the upper body workouts on 1 day, lower body on the 2nd day, and full body on the 3rd day with a day between each resistance day to walk.
It is very important to keep track of what you eat. You’r calorie intake should be less than the number of calories you burn. Calorie deficit is what you need to lose fat. It is safe to lose half a kilo per week.
Your body needs Carb, Fats, and Protein. Don’t cut them to zero.
Calculate how much Fat, Carb and Protein you need per day to lose fat according to your measurements: Click Here
Now that you know how much Macronutrients your body needs, start planning 5 meals per day accordingly. Breakfast, Morning snack, Lunch, Afternoon snack, Dinner, and Evening snack. Having small meals during the day increases your metabolism.
Start clean eating from today. Say no to all the fast foods. It might be hard on the first few weeks but you’ll notice as you go on the second month your taste will change and you would even hate to eat those foods anymore. So it gets easy and easier as you go with your clean eating habits. If you tempted to eat fast food please feel free to eat once a week. This gives you the chance to adopt slowly and slow changes are the ones that stay more with you.
Here is also a great article on the fats you can eat to lose fat!