From Flab to Firm – 5 Quick Strategies
November 21, 2008
Make the most of every minute to lose weight and firm up that flab. Here are 5 quick and easy strategies tht will have you looking great in no time!
1. Intensify your exercise: if you are short on time and have trouble fitting in a workout, make the most of your time by increasing the intensity. Circuits are excellent for strength training and you will find that many gyms have a circuit class available. They enable you to achieve maximum results in a minimum amount of time. In your cardio workout, alternate a medium pace with short bursts of speed to intensify the benefits.
2. Do more than the minimum: latest research has shown that the minimum workout required to imrove health is a moderate cardio session for ½ an hour, 5 times a week, and a twice weekly total body strength session. To increase weight loss and fat burning, double the cardio session to one hour.
3. Baby belly: after having a baby, it is really important to eat well and exercise to reduce flab. During prgnancy, the abdominal muscles may have separated from the weight and pressure of the baby, so exercise to strengthen them is vital. Throughout your day, whatever you are doing, stop and consciously contract your pelvic floor muscles and pull your belly button back towards your spine. If you find this hard, lie on your back on the floor to do the exercise – in this position, you will be forcing the curve of your back onto the floor while pulling your abs in. After a few days, add in some simple abs exercises to increase the intensity and get back your pre-baby shape quickly.
4. Defy gravity: women start to lose muscle mass after the age of 30 and find it harder to keep the extra inches off. Exercise helps to increase muscle and keep bones strong, as well as helping to keep the flab off the waist and hips. Aim for a 30 minute cardio workout of medium to low intensity, 3 or 4 days a week, adding in bursts of speed to increase the effectiveness. This could be walking, swimming or cycling. Include a challenging strength workout twice a week to complete your workout regime.
5. Balancing ball: a stability or exercise ball is a wonderful ally in your quest for a firmer body. Doing exercises while sitting on the ball brings your core muscles into play which strengthen your abs and back. Try weights at the same time – sitting on the ball with both feet flat on the floor, using a comfortable hand weight, do biceps curls. Add depth to squats by leaning against the ball against a wall and roll the ball down the wall as you go into a squat.
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