Ways to Get a Flat Stomach Without Diet or Exercise (Part 3)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 3)

Choose more probiotics.
Probiotics are ‘good’ bacteria that help your digestive system by preventing the gastrointestinal issues which contributes to have a flat stomach. To make sure your plumbing is working at ideal capacity, eating a daily serving of a probiotic-rich food like miso, sauerkraut, yogurt, kimchi, or buttermilk.

Don’t forget prebiotics.
They’re the non-living compounds that enhance the growth of this beneficial bacteria. Vegetables, fruit, nuts, beans, seeds, and whole grains will give your body’s probiotics the energy they need to survive and thrive.

Give up gum.
Because chewing forces you to swallow more air into your body, it can also keep you from fitting into your skinny jeans. Therefore, in case you need to get a fresh breath, you’re better be sucking on a mint or brush it off.

Take a break.
When you’re stress, anxiety and frazzled, your body increases the production of steroids and stress hormones, which negatively impact your digestive system, causing major constipation. Moreover, stress also increases the production of cortisol, a “fight or flight” hormone that sends excess fat directly to your belly in its attempt to protect your vital organs. To reduce tension, taking 30 minutes a day to relax.

Walk it off…
Even if you can’t get to the gym, try to squeeze in a 30-minute light exercise or walking daily. It’s the simple boost in metabolism which will help you burn belly fat more efficiently. And if you want to work out, skip those apps that promise “miraculous abs in minutes.” as due to a recent study, most devices designed to target core don’t live up to their promises. You’ll see much better results by practicing traditional exercise.

Try yoga.
Don’t be fooled by the light movements, yoga might not be a hardcore cardio workout but it has countless of belly-flattening benefits. Many Yoga poses will tighten and tone your tummy in just minutes a day — no crunches necessary!

Best exercises to train your core

Best exercises to train your core

3. Mountain Climber

Starting the position by getting into the top of the push-up position, keep your back in a straight line, bring your left knee toward your chest, then quickly bring it back to the starting position. Now, bring your right knee towards your chest and quickly return to starting position. As you’ve mastered the movement, alternating legs quickly as if you were running with your hands placing on the ground. To increase pressure on your abdominal muscles, placing the palms of your hands on sliding discs such as Valslides, paper plates, weight plates and the like.

4. Cocoon

Starting the position by lying on your back on the floor with legs widely extended and your heels touch the floor while stressing your arms straight above your head and your hands touch the floor. Slowly bend both legs while bring your knees to your chest at the same time wrapping your arms around your knees. Then, release your knees, your legs and extend arms, putting your heels back to the ground. To increase the difficulty, always keep your heels off the ground throughout the practice.

5. Oblique Crunch

Starting the position by lying on your back on the floor and keeping your legs bent in the air at a 90-degree angle while placing your hands behind your head with your elbows flared out to each side. Stimulating twist your torso to move your left shoulder toward your right thigh until your upper back is off the floor and your left elbow is close to or touching your right knee. Lower yourself gradually back down to the starting position. Repeat the movement by rotating your right shoulder toward your left knee. Alternate reps between your right and left sides. This is different from a bicycle crunch or air bike, where you keep your legs moving above the ground the entire time. Instead, as soon as your elbow and knee touch, back to the starting position before switching sides for the next rep. For a more intense exercise, kick one leg out straight while bringing your elbow to meet the other.

3 importance of sleep to bodybuilding

3 importance of sleep to bodybuilding

Successful bodybuilding requires a lot compared to spending countless hours at the gym.

In order to gain lean muscle mass, you also need to have a healthy diet and the abundant rest for your muscles to recover and grow. Exactly how much sleep you need can vary. for each person. But a lack of sleep will have a negative effect on your muscle growth and your ability to put your best effort out at the gym.

1- Producing Cortisol

 Cortisol is a hormone in your body that your adrenal glands when you release heavy training. According to the International Sports Association, cortisol functions as a counter with testosterone, human growth hormone and other muscle building hormones by breaking down your muscle tissue to release amino acids for energy. Washington State University recommends that long periods of insomnia can lead to continued elevated cortisol levels, which can greatly impede your body’s progress.

2- Glycogen store

 Glycogen is the form of sugar that stores your body for your muscles to use as the following energy. You can most easily gain glycogen for later use by eating carbohydrate-rich foods. However, if you are not getting enough sleep for your body, you may start slowing down how you store glycogen. This means that when your next job, you may run out of fuel halfway. This not only limits your ability for an effective exercise routine, but it can also increase your body’s production of cortisol as strains to find an alternative source of energy.

3- Growth hormone

Human growth hormone, or HGH, is one of the most important hormones your body releases to aid in muscle recovery and growth. According to the book “Trainning Gym Gold and Nutrition System”, your blood HGH levels are at their highest level about two hours after you go to sleep. Having a high, sustained level of HGH in your blood increases your muscle’s ability to absorb amino acids from proteins, thus facilitating more muscle growth. So missing out on your sleep can counteract the potential benefits of your rigorous bodybuilding diet.

9 great benefits of fitness you should know

9 great benefits of fitness you should know

Fitness is currently a favorite and many people choose to exercise because it brings great benefits to the human body.

Burn more fat

According to the latest research published, bodybuilding will help people lose belly fat faster and more effectively than traditional exercise (walking, jogging …). Studies have shown that, while aerobic exercise burns both fat and muscle mass, bodybuilding almost completely burns fat.

Burn more calories

Do you know muscle mass determines most of your body’s metabolism? Therefore, bodybuilding helps you gain muscle, the more muscle you will burn, the more calories you will burn. Fitness exercises not only help you burn calories during exercise but even after stopping exercise, as soon as you brush your teeth, go to sleep, to check the message, you will still burn more energy and burn fat than usual.

When you feel physically healthy, you will always feel refreshed mentally. Fitness helps you practice perseverance, increase your confidence, the ability to overcome difficulties and challenge yourself.

Promote flexibility

Fitness exercises can improve the flexibility of the body as well as daily diet. The most important thing is that you must choose a training regime that is suitable and suitable for you.

Help strengthen bones

Exercise not only helps improve muscles but it also helps strengthen bones. When you work out, muscles work on bones and reflexively, bone cells respond by creating new bone cells. It is these new bone cells that will make bones stronger and stronger.

Normally, people often think that lifting weights will make the body more muscular. But the reality is not so, bodybuilding exercises usually only lose about 5-10% of strength, which limits muscle formation. With just moderate exercise and a healthy diet, you can have a fit and toned body.

Prevent joint pain

Fitness is an effective solution for the treatment and prevention of joint pain. Fitness exercises will keep the joints in place, limit stiffness and increase flexibility. Moderate and proper bodybuilding exercises will help maintain healthy bone and joint mass.

Help you run better

Healthy muscles mean running and exercising will be better. When exercising, these exercises will support body weight, maintain a good physique and improve the strength of limbs. Not only that, bodybuilding also increases the number and size of muscle fibers that burn calories, boosting performance.

Exercise is good for the heart

Numerous studies have shown that regular exercise with the ideal regime can improve heart health and blood fat levels effectively.