Fitness and Food
Check with your doctor for a sensible diet plan that doesn't eliminate one food group.
Unfortunately, programs that promise to reduce the fat in one area of the body don't work. Getting your heart working harder and taking in less calories do. Fast walking, swimming, cycling or jogging reduce fat overall. This includes the fat covering your abdominal muscles. And choosing healthy foods based on the food pyramid, rather than trying a fad diet, will help you drop pounds. The Mayo Clinic has an excellent weight-loss program online (see Reference below). Check with your doctor, then add cardio workouts and a sensible weight-loss diet to your daily plan. Try 30 to 60 minutes of physical activity per day to stay healthy, and go up from there to lose weight. Plan for weight loss to be slow and steady.
You can't target fat from the abdomen, but you can firm up the muscles there. Then, when the weight comes off, you will have a toned tummy to show off. Don't think that means endless crunches and sit-ups. The San Diego State University Biomechanics Lab investigated the most effective stomach flatteners, and ranked the Bicycle Maneuver, the Captains Chair and Exercise Ball Crunches as the top three.
The Bicycle Maneuver ranked number one. Simply lie on your back. Clasp your hands behind your head. Tighten the abdomen and press the lower back to the floor. Draw in your left knee as you rotate your right elbow to touch it to a slow count of two. Repeat on the other side. Begin with 12.
The Captain's Chair knee lift ranked a close second to the Bicycle Maneuver for effectiveness. It uses a piece of equipment common in gyms and health clubs--a rack with padded arm rests. From a standing position, rest your arms on the arm rests and lightly grasp the handles. Press your back against the backrest. Start with the legs hanging. Tighten the abdominal muscles and slowly lift the knees to the chest to a count of two. Then lower the legs to a count of two. Repeat 10 or 11 times. Remember to breathe.
Exercise Ball Crunch
If you don't have access to a Captain's Chair, you can buy an exercise ball for less than $20. Begin by sitting on the ball. Place your feet flat on the ground. Roll forward until your body and thighs are parallel to the floor. Keep your feet shoulder-width apart. The ball should be under your lower and mid back, just touching the top of your buttocks. Cross your arms, inhale. Tighten your abdominal muscles, and, as you exhale, lift your shoulders toward your knees to a 45-degree angle. Inhale as you release back down. Repeat 10 to 12 times.
Today's styles can be unkind to those with a bigger tummy. Everything is tight, and that tends to show off rolls and flab. Is your only choice to wear something baggy? Certainly not. Think size, color and style. First, don't try to hide your size underneath oversized clothing. And certainly avoid fabrics and styles that cling and show all too much. Instead, use your clothes budget wisely by investing in fewer, better-fitting items. Proper fit is essential. Skip shiny and stretchy fabrics in favor of matt ones that don't cling. As for color, Uniquely Woman.com suggests that black, classic grays, olives, browns and burgundies all have a slimming effect. Finally, avoid accessorizing in the area of the stomach as this will draw the eye there.
HHS recommends that most of your daily exercise should be aerobic, which is vigorously intense exercise such as jogging or jumping rope. You should break a sweat, but you should be able to talk while you are exercising. To build cardiovascular fitness, start by getting your heart rate up and taking a break after a few minutes if you need to. Don't stop completely, though. If you're new to jogging, jog for five minutes, then walk until you catch your breath. If you are cycling or rollerblading, add coasting and downhill grades to your route to give you a break. After you have built up your stamina, exercise at this level for 20 to 30 minutes, three to five times per week. You can dance, swim, jog, skate, cycle or use exercise machines to create aerobic workouts.
When you build muscle, you can run faster, jump higher and hit balls harder. You can use your body's weight to do muscle strengthening exercises, doing push-ups, sit-ups, squats, lunges, pull-ups and chin-ups. To help with your basketball shooting, volleyball spiking, softball throwing and tennis serving, work on your upper body strength by practicing pull-ups and chin-ups. Even if you can't do one, the effort it takes your muscles to try will help build strength. Keep trying until you can do one, then you may get strong enough to do more. Push-ups are another good exercise for upper-body strength. Your core area is very important to most sports. Core strength also helps with good posture and helps prevent back pain. Add sit-ups and abdominal exercises three times each week.
Weight-bearing exercises also help you maintain bone density, which is important for girls and women. As you get older, your body will produce less estrogen and you'll lose bone density. You can take calcium pills, but weight exercises are the best prevention. Use dumbbells and resistance bands to do exercises such as biceps curls, which have you lift weights up and down from your hips to your shoulders. Strengthen the backs of your arms with triceps extensions. Put your hands behind your head, then lift the dumbbell or pull the band straight up, turning your arm forward so your palm faces away from you. To work on your chest, do flyes. Start with your arms straight out at your sides, then bend your elbows inward and bring your hands together so they meet in front of your chest.
Effective Tips For Women Fitness
Understand Your Body
Don’t Get Disappointed
Focus On Your Successes
Put Weights Before Cardio
Follow The Right Technique
Keep Your Heart Rate Under Check
Find a gym close to where you live or work
Invest in a home gym
Set small goals first
Have a healthy and balanced diet