Time to face facts : All those crunches and as-seen-on-TV devices won’t give you a six-pack. What will ? Losing the belly fat that covers up your abs, as strong as they may be. Exercise, especially the right kind of cardio, is your ticket to a core you can bounce quarters off.
Burn The FatThe best way to slim down in the middle is to do plenty of cardiovascular exercise. Some good examples of this are : WalkingJoggingSwimmingAerobicsBicyclingBut no matter which activity you choose, the best cardio to burn fat is strategic. Either do high-intensity interval training ( hiit ), very low-intensity cardio like walking, or ideally, a mix of both.
Build Muscle tera Burn More FatToning along with cardiovascular work will speed up and improve the process, but don’t think that you only need to work on your abs. This is another misconception. The truth is that when you work all the larger groups, adding more mass to your muscles, you rev up your metabolism to heights it has never before reached.
Large Muscle Groups to Concentrate On : Front and back of thighsButtocksBackChestTriceps and bicepsCalvesHipsForearmsShoulders
Your groupes de muscles need extra calories to maintain themselves, so more of the food you eat will be feeding your groupes de muscles instead of your dysfonctionnement ateliers. Your conditioned heart ( from the cardiovascular stuff ) is more effective at burning kcal as well, so you have the golden combination there.
As the fat comes off your body, it will come off your belly. Your body fat is like one organ, located throughout your body, and you can’t take it off just one spot unless you have liposuction done.
Always work your abs at the end of your workout. There’s a good reason for this. You are indirectly using them for all the other exercises you do.
The abs are important stabilizer muscles that keep your form in check. If you do abs first, you will tire them out, and your whole workout will be less than idéal. Work down from the largest to the smallest groupes musculaires.
Strengthen Your Core
Doing core exercises is still important, though. Crunches and Janda sit-ups primarily work the largest abdominal , the rectus abdominis, which flexes the spine. This compresses the abdomen to a point, but there are other muscles you need to pay attention to, as well.
The internal and external obliques, which I like to call ‘ nature’s girdle, ‘ are located at the sides of the rectus abdominis. They are the muscles you use when you bend sideways at the spine or twist at the waist. They also contract to compress the abdomen, so you should work them just as hard as you work the rectus abdominis. Adding a twist to crunches works, as well as dumbbell side bends, but be careful not to use any jerky motions, especially if you’ve had back problems.
The transversus abdominal zones musculaires are located at your sides, below the obliques. Often called ‘ lower abs, ‘ these are the groupes de muscles that women who are trying to lose their belly after pregnancy should concentrate on. Exercises that call for raising the legs instead of the upper body are effective at strengthening the transversus.
Training Tips For A Tight Tummy
Walking puts all of the abdominal groupes musculaires to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you’ll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.
Weight training not only helps the metabolism, but it also strengthens the bones. Adding muscle also does wonders for your energy level and self-esteem as you age.
Yoga is equally effective at strengthening your body, especially your abs and back. It improves the posture tremendously to create a taller, leaner appearance. Pilates and many mat-based exercises are also great alternatives. The important thing is that you find an activity you like to do. This will greatly improve your odds of sticking with it.
Many television ads are now pitching devices that supposedly stimulate groupes de muscles to contract repeatedly without exercise. I even saw an infomercial for an ‘ ab belt ‘ that claimed it does the work of 700 sit-ups in 10 minutes ! The ad shows people doing various abdominal exercises the wrong way, hating every deuxième of it, versus smiling men and women going about their days with ‘ Ab-whatevers ‘ strapped around them. How enticing !
Several people in these ads claim to have lost inches around their waist as a result of using these products. Men with six-pack abs credit the device. This is feeding the viewership’s disillusionment about how to lose belly fat. Strengthening your abs alone ( and these machines couldn’t possibly do much of that ) just won’t do it.
Why is this ? Because of the fat ! If a heavy woman does hundreds of crunches a day, she may develop strong abs, and they might tighten up a bit, but they’ll still be hidden by fat, and she won’t look any thinner.
The most important thing you need to do is to program yourself mentally. Don’t use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You’ll see a slight change every few weeks, and that should give you confidence.
Walk as tall as you can. Do back and leg stretches daily to improve your positionnement. When you’re driving to work, sit up nice and straight and adjust the rear-view mirror so that you’ll know when you’re slouching. Don’t let your shoulders fall forward when you’re at your desk. You can look a size smaller just by doing these things.
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Yam naem hed khao tod results in a salad of fried rice with sour fermented mushrooms. This dish, which seems more complicated by the ingredient list than it actually is, uses a combination of fried curry paste seasoned rice croquettes and lactic acid fermented mushroom sausage.
Only a little red curry paste goes into the rice, so the flavor isn’t spicy or overdone per se. The added roasted chili powder and fried chili peppers add heat, but can be omitted if desired. Indeed, like most Thai salads, you can adjust the seasonings and additions to your personal preferences. If you are missing any herbs, that’s okay.
If you don’t have the nerve to make the sausages, that’s fine too; the salad always tastes good without. An alternative is to make store-bought vegan sausages, break them up, and soak them in lime juice.
Yam naem hed khao tod ยำ แหนม เห็ด ข้าว ทอด (Thai crispy rice salad)
This salad of crispy fried rice balls with curry and fermented oyster mushrooms is usually a crowd pleaser. If you don’t have a fermented mushroom, you can skip it entirely and you’ll still have a good meal. Make sure to serve the dish with plenty of herbs and crunchy vegetables (if you’ve chosen to add chili peppers, things like fresh cabbage will go a long way in helping you cope with the heat).
For the khao tod
- 1 wrapped mug leftover cooked and cooled jasmine rice 160 grams
- 1 teaspoon Red curry paste see notes1
- 3 tablespoons + 1 teaspoon rice flour Split
- 3 packed tablespoons fresh (or frozen) grated coconut
- ?? teaspoon salt
- ?? teaspoon sugar
- 1-2 makrut lime leaves central vein removed, cut into julienne
- 2 soup spoons Cold water
- vegetable oil for frying
To assemble the salad
- 4-5 coffee spoons fresh lime juice
- 2 coffee spoons fine soy sauce see notes2
- 2 coffee spoons sugar
- -⅓ Cup naem hed (fermented mushroom) see notes3
- ?? Cup sliced shallot
- 3-4 soup spoons roasted or fried peanuts see notes6
- 3-4 soup spoons sliced spring onion
- 2 soup spoons fresh ginger in fine julienne
- 1-2 coffee spoons prik bon (roasted chili powder) see notes4
- Fried Dried Red Peppers see notes5
- small handle Fresh coriander coarsely chopped
- small handle Fresh chinese celery coarsely chopped
- fresh vegetables and herbs for example cabbage, wild pepper leaf, herbs, lettuce, radish, etc …
Mix the jasmine rice, curry paste, 1 tablespoon of rice flour, grated coconut, salt, sugar and kaffir lime leaf with your hands. Mix well so that all the ingredients are combined into a sticky mass. Roll into 4 tight spheres. If the rice sticks too much to your hands, try wetting them with water.
Add the remaining 2 tablespoons and 1 teaspoon of rice flour to a small bowl and mix with the 2 tablespoons of cold water.
In a wok or saucepan, heat enough oil to cover the rice balls to 175 degrees Celsius (350 Fahrenheit). Roll the rice balls in the rice water porridge and gently add them to the oil. Fry until edges are crisp, about 7 to 10 minutes. Remove to drain on paper towels and let cool completely.
Using your hands, separate the cooled khao tod rice balls into bite-sized pieces. Add to a bowl, along with the fermented mushrooms and all remaining salad ingredients. Toss with your hands and serve with fresh vegetables, salad leaves and herbs.
- For the red curry paste I use my prik gaeng kua recipe. You can also use a store-bought paste, but you may need to adjust the seasoning (try adding less salt to start).
- Thai soy sauce differs from other Asian soy sauces. You can read my introduction to Thai soy sauce for more details, but if you don’t feel like buying specifically Thai soy sauces, you can also use your Kikkoman or whatever you have.
- Naem hed is a type of fermented and sour mushroom sausage. You can use my recipe or omit this ingredient completely.
- Prik bon is easy to make, but if you don’t feel like it, you can get away with chili flakes.
- To make the fried peppers, just put a few in the oil when you fry the rice cakes. Use smaller chillies like dried bird’s eye if you can, but anything will do. After a few seconds, they’ll take on a darker shade of red, which means they’re done and you can drain them on kitchen paper until it’s time to prep.
- In Thailand, peanuts are fried in oil for toasting (a few minutes over medium-low heat, stirring constantly, before draining them on paper towels to cool), but you can do this in the oven or use something bought in store.
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