2012 didn't see the end of the world for me, but the beginning of the rest of my life. I fell in love with the man of my dreams, I found the meaning of life (Happiness) and my Magic Fountain (of Youth.)
The number one rule in Fitness, is to
"Know Your Body!"
My body type in particular, burns more fat and tones up with exercise like
resistance training, intensity training and yoga.
(See the break downs below from Wikipedia http://en.wikipedia.org.)
So how do you know what body type your are, and what to do to she'd those stubborn fat stores? Below are four different type that will help you come to that understanding. So you can stop slaving away at 10 klm runs, because it may NOT be the most effective method for you! (In fact long distance running with slim your muscles right down, including the booty Glutes that you may have been squatting to work up!)
The post-baby tummy
After giving birth, your uterus is about 15 times heavier than it was pre-pregnancy. It then takes approximately six weeks to return to its previous size and weight.
The good news is the remedy isn't hundreds of sit-ups every day and a strict diet. Instead, the first thing I tell them to do is gentle pelvic-floor exercises. These act as a natural corset for the body, resulting in a flatter stomach.
Your pelvic-floor muscles are the ones you would use if you were trying to stop yourself from peeing. Squeeze and clench them (as if you're stopping the flow) up to 15 times. Do 15 to 20 squeezes, five times a day. But don't do them when you're on the toilet as this can cause infection.
The bloated tummy
This kind of stomach is very common. I see it on lots of slim women, who have great arms and legs but a swollen, distended, bloated stomach. It is nearly always caused by inflammation of the digestive organs. Swelling typically occurs in the lower part of the stomach (below the bellybutton) and sit-ups or dieting won't shift it. Inflammation is usually caused by food intolerances, allergies or sluggish bowels (or a combination).
To see if you have an intolerance or allergy, you need to identify the foods you react to, cut them out completely for two weeks and see if this makes a difference. Everybody has different intolerances, but the most common ones are wheat, gluten, alcohol, yeast and processed dairy. Eliminate foods one at a time and reintroduce them two weeks later to see if they make a difference to your stomach (not just size and appearance, but also gas, indigestion and discomfort).
Not drinking enough water can also cause fluid retention, which causes bloating. Make sure you drink about two to three litres of still, filtered water every day. .
The overweight tummy
This is caused by carrying too much fat on your body. Overweight women tend to store a lot of fat around their mid-section and less, perhaps, on their legs, arms and other body parts. It's usually the last place for the fat to leave the body!
This type of stomach fat is the easiest to deal with. It is generally soft, so is easier to remove. It is often caused by a lack of exercise and too many calories, usually from alcohol, sugar, refined and starchy carbohydrates (rice, bread and pasta).
To get rid of this type of tummy you need to stop eating these fat storers in the order I've listed them.
So give up alcohol then sugar, then refined carbs, then starchy carbs. Replace them with foods such as whole protein (fish, organic eggs and organic, non-processed meats) and non-starchy carbs (such as colourful vegetables). Don't go cold turkey, you're more likely to succeed if you ween yourself off one thing at a time.
The stress tummy
The stress tummy is normally quite distinct, with comparatively little fat on the arms, legs and back. The fat is usually fairly hard. People with stress tummies are typically over-achievers with a perfectionist streak. They need to ditch coffee, tea, soft drinks, processed foods, alcohol, tobacco and sugar. And try to do so whilst gaining more inner peace and relaxation!
Remedies include:
- Chamomile, ginger, chicory, cinnamon, lemon or peppermint tea.
- Still, room-temperature, filtered water with a slice of fresh lemon or lime (both are alkalising), peeled ginger, vanilla essence or fresh mint.
- Lean, fresh, unprocessed foods.
- Fish oil supplements.
- Magnesium-rich foods such as dark green vegetables, almonds, Brazil nuts and sunflower seeds.
This is an edited extract from Clean & Lean: Flat Tummy Fast! by James Duigan (Kyle Cathie.)
·Resistance Training·
When the muscles of the body are trained by applying resistance to a movement. Methods of resistance training include using own body weight, stretch bands, weights, water or immovable objects.When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased[1] metabolism, improved cardiac function, and elevated HDL (good) cholesterol.
·High Intensity Training·
The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strength and size. Advocates of HIT believe that this method is superior for strength and size building to most other methods which, for example, may stress lower weights with larger volume (sets x reps).
- yo·ga
noun /ˈyōgə/
A Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, held with intensely flexed muscles. Yoga can result in leaner and more flexible muscles. Yoga is widely practiced for health and relaxation.
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