₦airaland Forum

FORMULA 4: Do tummy exercises everyday or a minimum of 5 days a week.

The ABS muscles are like every other muscles in the body that grows bigger and firmer through resistance training.

The more you engage the muscles of the ABS in repetative contrasting and relaxing movements, the firmer, stronger and more visible they become.

However, it is important that you have a minimal amount of fat around your stomach for the ABS muscles to be more visible.

Once you have fat covering your tummy region, forget it all your crunches and planks are exercises in futility.

EXERCISE 4 for annihilating tummy fat is the Bicycle Exercise.

HOW TO DO THE BICYCLE EXERCISE

Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.

Contract your core muscles, drawing in your abdomen to stabilize your spine.
With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.

Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.

Rotate your torso so you can touch your elbow to the opposite knee as it comes up.

Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.

Repeat[ for 12 to 20 repetitions and three sets.

FORMULA 3: Avoid Binge Drinking Alcohol

Alcohol has a subtle way of adding to your daily caloric consumption.

1g of Alcohol contains 7 Calories.

A standard bottle of beer contains about 14g of alcohol which is 98 calories per bottle.

When you drink 4 bottles in a day you have consumed 392 calories.

But the trick is that it does not serve as food, you still feel hungry and go on to consume your normal daily caloric requirement.

The 392 calories from the 4 bottles you drank just serves as extra calories, which your body does not need for the day, so it stores it as fat.

This fat is stored in fat cells and the body can deposit the fat cells in any part of the body but for most guys our number one fat deposit zone is the tummy.

By the way, it will take a 90KG man walking at 4.5 mph(very brisk) 42 mins of walking or 31 mins of jumping jacks to burn 390 calories.

So, you see that over indulging in alcohol will make your desire to destroy belly fat almost impossible.



EXERCISE 3 FOR annihilating tummy fat is the Knee Tuck Exercise.

HOW TO DO THE KNEE TUCK EXERCISE

Lift both feet up off of the ground and extend both legs as you simultaneously lower your upper body. Be sure to get full extension at your hips and legs.
With control, bring your legs back to your chest without touching the ground with your feet and return to the starting position.

This counts as one rep.

===========================

I have a free 3 days online weight loss program coming up from tuesday April 6th called FAT MUST GO Super weight loss program.

In this class, I will teach you how to lose upto 8kg in 30 short days without having to quit eating your favourite meals.

To join the FAT MUST GO Super weight loss program for FREE, text me on whatsapp using this link: https://wa. link/f7tx3w (clear the space btw wa and .link)

Limited spaces available, chat me up now

Formula 2: Eat small portions of food at a time. You can eat up to 5 small meals in a day as against 2 or 3 large meals in a day.

This is important because with large meals the muscles of your stomach are always expanding to accommodate the food.

By eating smaller portions of food, you give room for the muscles to contrast and shrink.

This formula works like magic and it is totally different from eating below your daily caloric requirement for weight loss.

EXERCISE 2 for trimming your tummy real fast is the REVERSE CRUNCH

How to do The Reverse crunch exercise:

Lie face-up on the floor with your knees bent. Keep your arms straight and place your hands next to your hips with palms facing down. Lift up your knees off the floor. They should remain bent at a 90-degree angle. 

Bring your knees towards your head by lifting your hips off the floor. Engage the abdominals to curl up, and you should feel the tension in the front and middle of your abs. Control your movement and momentum throughout. 

Once at the top, lower your legs down to return to the starting position. Stop before your feet hit the ground. Repeat for the prescribed number of repetitions.

Formula 1: Reduce your general body fat!

As we consume more calories than the body’s daily requirement, our bodies pick the required amount of calories for the day and the remaining calories, it stores as fat.

This fat is stored in fat cells and your body deposits these fat cells in different parts of the body-the muscles, liver, kidneys and other organs and body parts- like for females, they are more likely to store fat in the breasts, waist, hips, and buttocks, while males store fat in their chest, abdomen(stomach), and buttocks. That is why women become "hippy" while men develop “potbelly”.

If a guy has general body fat, and he is doing crunches, plank and all those tummy exercises instead of first working on bringing his body fat down.

Guess what will happen; he will have 6 packs o, but the fat in his stomach will tuck it in for him.
His 6 packs will be internal 6 packs.

We all have 6 packs by the way, it is fat that covers it and makes it invisible.

There are 2 ways to check if you have excess body fat:
1. Using your BMI (Body Mass Index); Your Weight in KG/(Your height in Meter x Your height in Meter)

If your BMI is above 29.0 you need to burn body fat.

2. Measure your waistline, if you are above 40 inches for guys or 35 inches for ladies, you need to burn some body fat first.


Bottom line: Reduce general body fat by engaging in Cardio exercises(to burn calories) and strength training(to build lean muscles).

Eat below your daily caloric requirement each day and you will begin to shed excess fat.


EXERCISE 1 for trimming the tummy fast is the FLUTTER KICKS

Place both your hands underneath your buttocks.

Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor.

Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion.

Look out for Formula 2, Exercise 2 tomorrow.

===========================

I have a free 3 days online weight loss program coming up from tuesday April 6th called FAT MUST GO Super weight loss program.

In this class, I will teach you how to lose upto 8kg in 30 short days without having to quit eating your favourite meals.

To join the FAT MUST GO Super weight loss program for FREE, text me on whatsapp using this link: https://wa. link/f7tx3w (clear the space btw wa and .link)

Limited spaces available, chat me up now

This is her number one problem sir. You just identified it.
Check out my thread on how to reduce your tummy using 7 simple formula: https://www.nairaland.com/6484677/how-turn-pot-belly-flat

Jogunomi1:
I hope soft drinks are not contributing to her tummy size. She takes soft drinks anytime she eats and won't eat if those drinks are not available.

Pot belly is Not Sexy.

It is so 1950!!

It doesn't connote wealth.

Bill Gates does not have a pot belly, neither does Elon Musk or Mark Zuckerberg.

You can eat good, take alcohol, and still not have to carry the signatory beer belly around.

I'm sure that you already heard that having a pot belly puts you at risk of having terminal diseases like heart diseases, type 2 diabetes so on.

Do yourself a favour now; grab a tailoring tape and measure your waist line.

If it is beyond 40 inches as a guy or 35 inches as a lady, you are already crossing the border line.

Cheer up, I am not here to highlight a problem without it's solution.

So, within the next 7 days, I am going to be sharing 7 tips and 7 exercises you can do to trim off that ugly looking and unhealthy pot belly.
( One exercise and one tip for each day).

Follow this thread and you won't miss out on any of the simple and natural tips that I'll be sharing here.

Cheers

Lol

ok

hmmm

He is the God of all flesh, is there anything too difficult for Him to do?

thebosstrevor1:
He was forced to confirm the death of 2 people, we didn't see their pictures meaning they didn't "die" in the protest.

A governor was forced to claim that 2 people died? Bro, are you a kid?? Na wa nairaland has become a playground.

Righteousness89:
If you have the Privilege to understand Life, you won't engage yourself in Banters or unleashing foul words on yourself..

We as Humans beings are toys in God's Hand!
It's GOD that Rules in the affairs of men!
If the ALMIGHTY GOD has not appointed you to rule! No Matter the Conspiracy, you will not enter!

Life is a Gift From GOD! It's not by Struggle!!
A Gift is Given!
As long as it's not Given to u, you can't get it!

King David was King of Isreal when His own son Abasalom Conspired with the People to Over throw King David. The Conspiracy was a very Strong one that had King David's Most Trusted Adviser, Ahitophel on Abasalom side.
King David had to even run away for his Life..

Abasalom was even declared King ! But Because The ALMIGHTY GOD has not Declared Abasalom king, it could not Stand!!

Here in Nigeria Apc Candidate in Bayelsea state Was Given a Red card a day before he was to be Inaugurated as Governor..


There is a GOD in Heaven that Somersaults, Overturns and Backflips what is not His will Especially when HIS Children are Calling on HIM.

If GOD Did not Give it to Biden! Forget about it! He will not make not get it!
If GOD didn't give it to Trump! He won't make it!

Rejoice yet not!
It's not Over until it is Over!!
GOD IS IN TOTAL CONTROL!!

Sir, how do you know that Biden is not God's will? Really, what has Trump done for Nigeria, Christianity and the world all over that you all keep endorsing him as God's candidate? What makes Biden the rejected one?

Please all these questions are begging for answers in my mind and I would love you to enlighten me.

Epstein:
I;m starting to suspect this is just for music sales?

No sir, it is for you and the generation after

GOATandYAMtheory:
Nairaland is not a place to give good advice. It's a forum filled with millions of dumbasses

Wise man, i greet you.

What is the name of this movie again?

hilarydonald:
Mikel John Obi is a professional Nigerian footballer who hails from Jos state Nigeria. he was born on the
follow the link to read more https://www.operanewsapp.com/ng/en/share/detail?news_id=66219c2ff1b4429f7e2a37a24d55bd56&news_entry_id=s6d3cc0c2201001en_ng&open_type=tanscoded&request_id=ce8db0f0d441873bd047e761b525efdb3bee5696&from=publisher

Jos state? Okay o

very informative piece, thank you for putting this up.

Pearlla:
There are lots of people asking "what're are difference between "righteousness" and "holiness"
.
i can reveal the difference between them
.
RIGHTEOUSNESS->>it simply means to do the "right thing" or to do what is morally right and fair, which means being righteous requires generosity and humbleness, let's switch to "holiness"
.
what is holiness? holiness is simply "conneting to GOD and your religion.. Or being good in a moral and religious way,
.
.
[u]conclusion[\u]
.
righteousness is "doing the right thing" which means "someone can be righteous but not be of GOD" while holiness is connecting with GOD.
.
thanks.
if you have any question you wanna ask, you can ask politely.
.
you can also click and follow me, if you love topics like this >>FOLLOW PEARLLA<<

Thank you for enlightening us on this, but I beg to disagree with you.

Righteousness means right standing with God. And no man can obtain righteousness by works of the flesh. we are made righteous by the finished work of the Lord Jesus Christ. 2 Corinthians 5:21 tells us that "God made him who had no sin to be sin for us, so that in him we might become the righteousness of God".

Holiness on the other hand means pure, wholly pure. And there is only one holy, which is our heavenly Father-God. Mark 10:18 - Jesus told the young rich man who came to him that there is no one good only God. As Christians God commands us to be holy because he is holy(1 Pet. 1:16), as such he is admonishing us to live lives that connotes our name as children of God. Just like your earthly father will also remind you of whose son/daughter you are. so God is asking us to live like his children, however only the holy spirit in the life of a Christian can make him attain holiness.

HRHQueenPhil:
I need an exercise partner in okota axis
DM me if interested

sent you a DM