19 سنوات
Are there healthy foods and exercises that can help me get a six pack?
28 أبريل 2014
-Bicycle, training your lower and upper abs by doing crunch and reverse crunch (by lying on your back and doing abs exercises) and you can lift dumbells or weighs and repeat the exercises ,push ups, etc.
-Do cardio exercises, aim for 30 to 60 minutes of moderate-intensity cardio on most days of the week. Besides burning fat, regular cardio protects against heart disease, depression, and certain types of cancer.
-To trim enough belly fat to reveal your developing abs, you'll probably need to cut back on calories. But that doesn't mean giving up red meat. Lean cuts of lamb, or beef are loaded with protein to help you stay full longer. A healthy portion is about the size of your fist.
-There's good evidence that swapping refined grains for whole grains. The fiber in whole grains helps you have a healthy body weight. Get more whole grains by stirring shredded wheat into your favorite cereal, by making your sandwiches with whole-grain bread, or by ordering your sushi with brown rice.
-Dieters who ate non fat yogurt lost almost twice as much belly fat as those who didn't eat yogurt
-Fat is not off the menu when you’re trying to lose weight. You need some fat to help you build muscles. Just make sure it’s the right kind. Sources of good fats include avocado, nuts, olive oil, and fatty fish such as salmon.
-Fruits and vegetables should take up half your plate.
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