Shrink your waist circumference and casually fit into your jeans

You need to look up at your bulging mid-section and start strictly with increasing the amount of physical activity you get each day by changing your eating habits. There are no magic pills available at the chemist shop or starvation diet that will allow you to lose your waist circumference and keep off the pounds. If you are interested in reducing your waist circumference, it will not give better results if you are spending money in a gym and completing hundreds of crunches and sit-ups. It is because there are important factors that have led to the waist measuring longer, wrong food or junk food, lying down  due to stress and strain, not doing any activity and some hormones also. Lifestyle changes will reduce your waist circumference and keep off the excess fat. Trainers recommend this six-week plan will erase up to 2 inches from your hips, thighs, and belly. So, no more too-tight jeans!

Before starting with, I will suggest you here some ingredients or say it needful things that will assist you in achieving these workouts easily providing with all the benefits.

  • Fruits
  • Vegetables
  • Whole grains
  • Lean meats
  • Notebook
  • Resistance bands (optional)
  • Dumbbells (optional)
  • Barbell (optional)

1Squats

Stand straight with feet hip-distance apart and slightly turned out. Hold a 3-pound weight in each hand, arms by your sides. Lower into a squat; keeping upper body as upright as possible while reaching arms forward. Return to starting position.

Important Tip: Your knees should be over your second toes in this position. To keep knees from turning outward, tighten your inner-thigh muscles.

One set will be completed by doing it 20 times.

2Leg lifts

In this case, begin by keeping your knees hip-width apart and holding the end of a 3-pound weight in your left hand. Raise your right leg out and back so it’s straight and in line with your torso; at the same time, then raise your left arm out to the side until it’s in line with your shoulders. Hold for a moment, and then return to the starting position. Complete one set and then switch sides and repeat.

Important Tip: Concentrate on keeping your weight centered. You should feel your core working during this work-out.

One set will be completed by doing it 20 times.

3Lunges for reducing waist circumference

You need to stand with feet a little more than hip-width apart at the start of this activity and left foot should be in front of the right. Hold a 3-pound weight in each hand, with arms by your sides and palms forward. Drop back knee toward the floor and bend front knee until it is directly over your ankle. At the same time, bend arms as you lift them out and up until elbows are in line with shoulders and bent to 90-degree angles. Return to the starting position. Complete one set and then switch sides and repeat.

Important Tip: You need to focus on dropping your hips towards the floor.

One set will be completed by doing it 20 times.

4T-Balance with arm raise

Firstly, stand with feet together and arms by your sides now holding a 3-pound dumbbell in each hand, you need to slowly tilt forward at the waist while lifting your left leg behind you, so leg and upper body are parallel to the floor; let your arms hang down. Hold for 5 seconds. Raise both arms out to the sides to shoulder height. Hold for 5 more seconds, and then slowly lower down. Return to starting position.

Complete one set and then switch sides and repeat.

Important Tip: Making a parallel position is crucial to achieving without which it will not be effective to see better results soon.

One set will be completed by doing it 6 times.

Useful suggestions to keep in your mind:

  • You need to remove high-calorie items from your diet and substitute them with low-calorie items. Your diet should consist mainly of fruits, vegetables, whole grains and lean meats. You can always make a habit of checking the labels to know the calorie content. Although the calories vary as per the food but it is good if you are regularly eating less than 3000kCal per day. Remember that nutritional labels are based on one serving of the item, so you need to measure the amount you consume and do your math accordingly.
  • You need to be selective in your eating habits if you have crossed 25 years of age. Like, aim for foods that are high in fiber since these will be most filling and offer several nutrients. The fibre contents and staple food ensure clean stomach the next morning which is the most healthy factor of all.
  • Perform 60 minutes of moderate-intensity aerobic activity each day which will make approx. 250 minutes of exercise for a week. It will burn a significant amount of calories, draws out excess fat stored in the flesh layer, and you will see the difference in your waist circumference fast. If a person weighing 170 pounds takes a brisk walk for 60 minutes every day, this person will burn 397 calories per day. Burning this much of calories in combination with a low-calorie diet is guaranteed to give you better and trusted results.
  • If possible, do strength-training exercises as well every other day to burn calories more efficiently. Strength training can be done with your own body weight, resistance bands, dumbbells, barbells or machines. Break your muscle groups into upper body, core, and lower body and work for only one group per day. To ensure you’re lifting enough weight, your muscles should tire after about eight repetitions and the last repetition should be difficult to finish. Perform three sets of eight on each exercise.
  • Add physical activity to your daily routine whenever possible. Take the stairs instead of the elevator, park farther away than necessary and take walks during your breaks at work. A person presently undergoing treatment for hypertension and any kind of cardiac ailment can avoid rushing or climbing up stairs exercise. The more physical activity you include in your daily routine, the more weight your waist circumference will reduce.

These days there are many individuals who have such an abnormal body-posture that they are unable to walk properly and face many health problems. The real trouble starts at the time when they realize this fact and it is too late by then to work upon to regain a normal body posture. The never ending race to visit a physician or dietician carries on, which sometimes ends up at mental stress or depression or nervous break-down at times when things do not work properly. The earlier you are the healthier you will be. “Formula for success: rise early, work hard, strike oil.”

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