If you have Charbi (fat) over your body surface, esp over the tummy you are likely to suffer from several ailments, lifelong. Your protruding tummy is not a good sign. If you eat healthy diet comprising lean proteins, and low carbohydrates and fats combined with intense cardio, your muscles would start showing, resulting in flat belly. When you are on sources of proteins such as soya, cheese or beans you find yourself losing body fat and shaping your body. Have good portion from salads and fruits. You get most of your vitamins from these sources and this improves your overall health as well. Take plenty of water, since most of our metabolic process takes place in the presence of water. So, when we are well hydrated the basal metabolic rate of our body goes up. This would mean that our body is able to digest the food we eat in a proper manner and the food is used to burn sufficient calories required by the body, so you end up with a nice flat belly. Avoid salted products like packaged food, chips, pickles and junk food. Check labels for preserved foods, because preserved foods generally contain extra salt. Salt is very bad for the body, because it causes water retention, and due to this it makes you look bloated.
Replace junk foods and high carbohydrate foods with lean meats, fresh fruits, vegetables and whole grains. Avoid over-cooking the food as the nutrient contents of the food will be lost.
In general juices, alcohol and fruit punches are calorie dense and often disturb the blood sugar levels in our body. Fruits are best eaten in their natural form rather in the form of juices. Juices are full of concentrated sugar. Avoid donuts, desserts and cookies as far as possible.
All types of cardio exercise routines elevate your heart rate and keep it that way for extended periods of time. This results in increased consumption of oxygen, which leads to fat loss. Fat loss and stamina building are equally important.
Plank and other exercises
Lie down on your stomach. Place your elbows by the side of your chest. Palms facing downwards come up on your toes. Your back hips and legs should be in a straight line. Do not raise your hips, keep them in line with the back. Hold this for 10-20 secs. Keep your abs tight. Next lift one leg. Hold this for 10-20 secs. Keep hips and lower back stable, avoiding sagging and rotation in hips/lower back. Come to the basic plank position and lift one hand at a time. The hand should be stretched out straight. Hold this for 10-20 secs. Keep abs contracted and hips clenched. Let the force to balance in plank come from the contracted core muscles.
Yoga is simple and effective way to keep fit
Kapalbhati, Bhastrika, Anulom-vilom, Bhrambhari, sheetkari Pranayam are some of the common breathing exercises that help. yoga postures like the sarvangasana (shoulder stand), virbhadrasana (warrior pose), or the dhanurasana (bow pose) will help. How well you are able to emulate these poses almost always depends on how strong your core is. Being flexible, but having a weak core, will allow you to do some basic postures like Uttanasana (bending forward and touching your toes), but will not allow you to make much headway, when it comes to the more advanced postures. Besides yoga exercises , mindset of a yogi is also required.
Some other Asanas are mentioned below:
Stand with knees slightly bent. Now lift your right leg and cross it over your left thigh, and hook your foot behind your left calf. Now, sink your hips down as you would if you were sitting on a chair. Cross your arms at your elbows and wrists in front of your chest. Hold for 45 seconds and return to start position and then switch sides.
Lie on your back. Place your palms under your buttocks. Raise your elbows and lean on them by pressing them into the floor. Lift your chest up toward the ceiling so your back is arched. Bring your elbows towards each other and drop your head back towards the floor. This pose stretches the front of the neck and calms the body.
Lie on your back with knees bent, legs placed slightly apart and feet flat on the floor. Try to touch your heels with your fingertips. Now, lift your hips up towards the ceiling. Bring your arms underneath your body and try to clasp your hands together. Hold for 45 seconds. Repeat twice.
Lie on your back with arms along the body, palms facing the floor. Lift your legs and bring them to the Halasana pose. Bring your hands to your lower back for support, ensuring that your fingers are spread wide. Slowly, lift your legs to the ceiling, one leg at a time. Try to get them as straight as possible by placing your hands close to your shoulders.
Lie down on your stomach with arms next to your body. Slowly, lift your head, upper body, arms, and legs off the floor, as high as you can. Hold for 45 seconds before releasing. Slowly return to start position.
Lie on your back and lift your legs. Bring your arms alongside your body with palms down. Press into your hands and lift your legs over your head. Hold for 30 seconds. This helps send out feelgood endorphins and hormones throughout your body, balancing your metabolic system.