”  It’s a simple analogy, but helps make the point about the types of exercise that offer the best results for fat reduction and, in turn, a flatter stomach.  Think of your body’s layer of fat covering your stomach (and elsewhere) as a “jacket” (one of its purposes, after all, is to hold in body heat).  Your exercise goal is to shed that jacket.  Think of it this way — if you were wearing a light jacket, would the type of exercise you are doing make you want to take it off?  You want to choose aerobic exercises that warm your body enough that you’d want to shed a real jacket — brisk walking, cycling, dancing, swimming, and so on.  Cardiovascular exercises of this sort can burn enough calories to require your body to draw energy from (and thus “shed”) your “fat jacket.” It should be noted, however, that you do not want to perform only cardio exercises and neglect building muscles and strength. Cardio burns more fat during the exercise, but muscle burns fat while you are at rest — building muscle, therefore, will ultimately help you burn more fat. You need both types of exercise for bone health and metabolism. For fat reduction and weight loss, your goal should be to average thirty to sixty minutes of aerobic exercise daily.  The exercise doesn’t need to be intense, but should make you breathe hard enough to make having a conversation a bit of a challenge, and work up at least a light sweat (think again of the jacket analogy from above).  Cardiovascular exercises get the heart pumping and are great for burning visceral fat.  Some people prefer the discipline and routine of taking the same jog around the neighborhood each morning, but for many of us, variety helps make aerobic exercise more appealing.  Even activities like housecleaning or yardwork can count if you keep up a brisk pace.  You may want to keep a daily activity log to track your daily aerobic exercise. While it's true you'll need to lose the fat over your abdominals so that your muscle tone can show through, don't rely on cardio alone to get the job done. Muscle will help reshape your body and allow you to actually burn calories while your body is at rest, not just when you're hitting the gym. Studies show that those who lift weights have a lower fat mass percentage than those who do aerobic exercise alone. While simple sit-ups and crunches are an option, there are seemingly endless ab-toning exercises out there, with names like the “hip dip plank” and the “inner thigh crunch lift.”  Employing a variety of core-strengthening exercises is more likely to provide overall toning, but remember that aerobic exercise should be your priority. "  Ideally, instead of focusing on muscle-toning exercises that target only your abdominals, you should seek out alternatives that utilize other muscle groups as well.  They often require more exertion, which can help with fat burning.  Also, additional muscle tone in the back, chest, shoulders, legs, etc. can improve posture and otherwise help make your belly appear slimmer. For instance, you can try: The "pike and extend."  Lie on your back with your arms and legs extended upward.  Crunch your abs and try to touch your toes with your hands.  Drop both hands and one leg down so they are parallel to the floor (and your body).  Repeat the move while alternating legs. The "knee-up with overhead press."  Sit on the floor with your knees bent and feet on the ground.  Hold dumbbells in each hand at shoulder height.  Lean back slightly, extend your arms straight up overhead, and pull in your knees.  Hold for a beat, return to the starting position, and repeat.
अपने ऊपर से "फैट की जैकेट" हटायें: अपने कार्डियोवैस्कुलर एक्सरसाइज रूटीन में बदलाव लाते रहें: स्ट्रेंथ ट्रेनिंग ( strength training) को शामिल करें: अपनी एब व्यायाम से पूरे पैसे वसूल करें: