A belly bulge is the fat hanging from your belly. A bell bulge does not only look unsightly but it's also detrimental to your health and lowers the quality of your life. But there's hope! You can get rid of belly bulge and get into the best shape of your life by simply applying the tips below:
Step 1 - Consume high nutrient-food and low in empty calorie. Food to avoid are cheese fries with gravy, deep fried onion rings, doughnuts, white bread, candy bars, cakes, cookies and crackers. Adopt a diet rich with fresh fruits and vegetables, lean meats, fish, whole grains, beans and low-fat dairy products.
Step 2 - Eat more meals divided in smaller portions. Your meal must be balanced with protein and complex carbs. Eat baked chicken breast with steamed broccoli and quinoa. Portion your meal every two to three hours, starting with breakfast.
Step 3 - Do your cardio exercise to increase your caloric expenditure and burn the fat in your stomach. Cardio activities are: walking, running, elliptical training, stair climbing, rowing or jumping rope. Perform this for 45 minutes three times a week on nonconsecutive days.
Step 4 - Use dumbbells to build metabolically active muscles. Do an exercise using a stability ball that practices your stomach muscles for balance. Some good examples are: chest presses, seated shoulder presses, back extensions, lying triceps extensions, seated concentration curls and wall ball squats. Repeat 10 - 12 reps, using 3 - 4 sets. Work out 3 times a week alternating with your cardio exercise.
Step 5 - Do hanging knee raises by grabbing a pull-up bar with an overhand, shoulder-width grip. Move your knees up to your chest and press for a second. Bring legs down and repeat for a set of reps.
Step 6 - Perform a set of mountain climbers. Place your hands to the ground just beneath your shoulders while putting your right foot on the floor under your chest so your legs are in a staggered stance. Quickly change the position of your foot so the left foot is forward and the right leg is behind you. Go back and forth as if you are running in a horizontal position.
Step 7 - Using a stability ball, do a set of abdominal pull-ins. Lie face-down on the ball and move your hands forward until your lower shins are on top and your hands are directly under your shoulders. Raise your hips to form a straight line from your shoulders to your heels. Bring your knees close to your chest by rolling the ball on the floor. Maintain position for a second, stretch your legs back and repeat.
Step 8 - Do a set of V-ups by laying your back with your legs straight and your arms placed behind your head. Raise your arms and legs at the same time and let your hands touch your toes. Only your butt is flat on the floor, let your body form a "V" shape. Lower arms and legs then repeat. Follow these tips on
how to lose fat and Get rid of belly bulge once and for all.
