Using intense resistance training
backed by a good diet help you burn calories and cut belly fat fast ,remember
that using workouts alone will not enable you to lose more belly fat ,also a
vegetarian diet is essential .Losing much calories through workouts and avoiding food with more calories help you
lose belly fat . 60 minutes to 90 minutes per session each and every day
will help you lose more belly fat .Following
is BELLY FAT WORKOUTS FOR WOMEN ,Perform these workouts daily and you will cut
your belly fat fast
BELLY FAT WORKOUTS FOR WOMEN
Perform these exercises listening to your interesting music
,this will enable you to enjoy your workouts at the same time cutting more
belly fat .Also good music will stimulate your mood .You can do the exercises
in an environment you are more comfortable with
1)Feet together ,arms outstretched ,palms up ,describe as
large circle as possible .Fine for round shoulders and fat backs .Do slowly and
stretch fifteen times .Smile
2)Arms outstretched ,swing to right and to left as far as
possible at least 15 times each
3)Bend sideways ,to right and left alternatively ,as far as
possible at least 15 times each
4)Revolve your body
upon the hips from right to the left at least 10 times ,and left to right the
same .
5)Bend and touch the floor with your fingers ,without
bending your knees ,at least 15 times
6)Do knee bending at least 15 times ,it is hard at first
7)Hand on door or wall ,swing each leg back and forth at
least 15 times .To the side 15 times .Turn head ,raise arm and tense both .
8)Step on chair with each foot at least 10 times .This is
good for calf and thigh muscles
9)Arms on sides of chair .Come down and touch abdomen .Fine
for back and abdomen .Fifteen times
Note :Bone back brushes should not be used by some –there is
danger in affinities
10 )Brush hair vigorously
at least 200 double strokes all over the head ,North ,South ,East ,West
,using a brush in each hand
Note :Military brushes are the best or use two ordinary brushes
11)Now shake out the loose dandruff –it is a good arm and
chest exercise and it gives a healthy scalp absolutely free from dandruff
These exercises will help you burn more calories and lose
more belly fat
Also remember that a good diet will ensure you lose more
belly fat .A good diet reduce your calorie intake .Follow these tips
NUTRITIONAL TIPS TO LOSE MORE BELLY FAT
1) Eat whole grain food ,whole grain food contain less or no
calories ,also it has more nutrients which are required by the body
2)Eat natural food and avoid all processed food .Avoid
tinned food ,bottled food ,canned food .Also avoid all “white food” .Processed
food has more calories and some additives in them are risky to your health
,they may cause cancer and other deadly conditions
3)Eat more fruits and vegetables .Fruits and vegetables
contain more dietary fiber ,which help you by keeping you full ,thus, eating
less .Also they contain complex carbohydrates which are slowly digested keeping
you fully supplied with sugar required for effective functioning of the body
,this reduce problem of blood sugar also! Fruits and vegetables also contain
antioxidants which reduce diseases and reduce the aging problem
4) Utilize fruits and vegetables ,seeds and legumes ,all
animal products are high in cholesterol which contribute to coronary artery
diseases
FOOD TO EAT MORE
Breads ,rice ,corn ,potatoes ,fruits ,vegetables ,legumes such
as: beans ,peas ,lentils ,nuts
Make use of fruits and vegetables along with whole grains
and lean meats , nuts and beans –they help you gain important elements which
are good for your health .Fruits and vegetables also provide essential vitamins
and minerals ,fiber and other substances that are important for good health
.Eat whole fruits because they have the fiber that helps you feel full .Beef is
the best of all meat food ,nearly 1/5 of it can be used to repair the worn-out
parts of the body .Mutton , the sheep meat is also health , next to beef meat ,
to say .Poultry is a helpful food , especially for the weak and sick .Nuts and beans are good sources of healthy fat and
proteins that can help you manage body fat .
The key to lose weight and maintain good body fat is to eat fewer calories
than your body uses .You should manage the intake of calories in your food
.Below is a guide for the calorie intake to help you manage your weight and
also manage your body fay
CALORIE NEEDS PER DAY
MALES
AGE
SEDENTARY MODERATELY ACTIVE ACTIVE
2
1000 1000
1000
3 1000 1400
1400
4 1200 1400 1600
5 1200 1400
1600
6 1400 1600
1800
7 1400 1600
1800
8 1400 1600
2000
9
1600 1800
2000
10 1600 1800
2200
11 1800 2000 2200
12 1800 2200
2400
13 2000 2200 2600
14 2000 2400 2800
15 2200 2600 3000
16
2400 2800 3200
17 2400 2800
3200
18
2400 2800
3200
19-20 2600 2800
3000
21-25
2400 2800
3000
26-30 2400 2600 3000
31-35 2400 2600
3000
36-40 2400 2600
2800
41-45 2200 2600 2800
46-50 2200 2400
2800
51-55 2200 2400
2800
56-60 2200 2400
2600
61-65
2000 2400
2600
66-70 2000 2200 2600
71-75 2000 2200
2600
76 and above 2000 2200 2400
FEMALES
AGE
SEDENTARY MODERATELY ACTIVE ACTIVE
2
1000 1000 1000
3 1000 1200 1400
4 1200 1400 1600
5 1200 1400 1600
6 1200 1400 1600
7 1200 1600 1800
8 1400 1600 1800
9
1400 1600 1800
10 1400 1800 2000
11 1600 1800 2000
12 1600 2000
2200
13 1600 2000 2200
14 1800 2000 2400
15 1800 2000 2400
16
1800 2000
2400
17
1800 2000
2400
18
1800 2000
2400
19-20 2000 2200
2400
21-25 2000 2200
2400
26-30 1800 2200 2400
31-35 1800 2000
2200
36-40 1800 2000
2200
41-45 1800 2000
2200
46-50 1800 2000
2200
51-55 1600 1800
2200
56-60 1600 1800 2200
61-65 1600 1800 2000
66-70 1600 1800 2000
71-75 1600 1800 2000
76 and above 1600 1800 2000
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