Simple ABS for women

Women likes flat stomach more than men. At the beginning it will be more tough for women to do some exercise like crunches. But once they are familiar with these crunches they will start reducing their weight faster than men.

Before doing any abdominal exercise keep in your mind some rules like.
  • What ever you do, do it slowly.Don't over count at your first attempt.
  • Take a walk daily.
  • Try to change your eating habits.

Once your are familiar with these rules you can start your Abs work out.
Before starting to do abdominal exercise don't forget to warm-up your body. Warm-up may be like stretching, Aerobic, jogging or skipping. By doing these exercise, fats in your stomach will start burning and that will be the right time for you do your abdominal exercise.

For doing abdominal exercise you can go to gym or you can do it in your home. Few simple exercise are as follows

Exercise Ball crunch
     Begin with this crunches.
Floor Bicycle Movements
     Very simple one which you can do it in your home itself.
Knees raising
   More effective exercise but you need to go to gym for doing this.
Abdominal Crunches
   You can do simple crunches from your home itself. Doing more number of crunches will result in fast flat stomach.
There are other similar exercise like Belly Breaths, Baby Crunches, Side Lifts and oblique Crunches.

NOTE :
      Please note that before starting your diet or abdominal exercise consult your doctor. If you have any sign of pregnancy or given birth to a child recently don't do these exercise.

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Calories and Cardio's

You should not put yourself in pressure to exercise. If you feel stressed get some walk everyday if possible.

Count your calories which you intake in your food. Start Reducing your calories day by day. Once you have started reducing your intake of calorie then its the right time to start your workout. Workout includes

    By doing crunches alone will not give you the result. By doing cardio is the best way to reduce your stomach.
You can do cardio by two types. High-pace and normal-pace. By doing cardio of Few seconds at your maximum and few miniutes at your normal intensity will result in amazing boost in metabolism. 
The only thing you have to focus on your mind is to reduce your weight.

    Forward your Plan, OverCome Distractions and kiddings, Commit to your goal, Understand your goal, Systemize your life.

   You can do cardio for 5 days a week at an average of 45 minutes per day. Weight training for 3 non-consecutive days a week including abs will give you a good result. Stretching is must after workouts for relaxation and flexibility of muscles.

Doing abs is also a must after doing your cardio or weight training. Core Abs includes
  • Back and Abs
  • Oblique Abs
  • Dynamic Abs

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Diet Plan For Vegetarians

There are different types of vegetarians around us. Some Diet Plan For Vegetarians take only vegetables, beans, nuts and fruits while few of other vegetarians also eat eggs, cheese and drink milk.

      Vegetarians have their own advantage by eating only these vegetables and fruits. If you are a vegetarian then you can avoid heart problems and cancer. Even though vegetarians might miss some useful vitamins and minerals.  You have to count how much vitamins, calcium, iron and zinc you taking in your food.
Lets have a close look on these vegetarians we take.
     VEGETABLES plays a vital role in vegetarian diet.  Take lot of green leafy spinach and lettuce, green beans, turnip, cabbage and cauliflower. Try to take onion and pepper with your meal often. Add more vegetable in your every meal. Eat low carb in your meal.
  • Taking more FRUITS which contains low carb will result in high energy.
  • Try to take raw fruits.
  • If you are taking fruit juices then avoid adding sugar in it.
  • Fruits like oranges, grapes and apples have high fiber.
  •  Add more Mushroom and herbs. They are very low in carb.
  • Garlic and Ginger helps you for digestion purposes.
  • Taking lemon juice will help you in reducing your cholesterol.  Have a keen look on vegetable which have low carb protein. Vegetables have low carb than meat.

NOTE :
 If you are not following proper vegetarian diet then it will lead to low level nutrition which will lead you in low metabolic rate.

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General Diet

The first step for diet is You should not be fooled by seeing some sites that has "Instant Reducing","Spot Reducing of tummy". Those tablets available in sites will not reduce your tummy at any cost.

    Reducing your stomach is in your hands. Its very hard at beginning but once you started doing it in a routine you will feel easy in few week. There are some do and dont's.

Do's
  • By eating small meals for several time a day.
  • Eat at Correct Time.
  • Eating a banana for breakfast sounds better.
  • Eat only fewer calories which contains high fibers like whole grains, vegetables and fruits.
  • Say NO to the foods which doesn't digest easily.
  • Dinner must be taken before 2 hour of sleep. It will be better if you finish your dinner by  8P.M
  • Drinking more water helps us a lot.
  • Drink water in small sips for whole day.
  • Do your exercise in a routine.
  • Tone lower,upper and oblique abdominal  properly. 
  • "Early to Bed and Early from Bed", keep this in mind.

Dont's
  • Avoid carbonated Beverages that caused extra gas in your stomach.
  • Eliminate foods that does not digest easily.
  • Reduce intake of alcohols.
  • Reduce sugar in your food. By reducing sugar you can even reduce a pound of your body fat in a month.
  • Reduce eating white rice and oily snacks.
  • Do not stuff your self when you take your food.
  • Avoid Ice-Creams, Donuts and Potato Chips.

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What is Fat

We might have come across the word fat ? What does this actually mean ? Fat is a nutrient. The problem arrives when more of this nutrient gets accumulated in our body. In simple if take more calories than we burn then we are at the risk of accumulating fat in our body. Where the fat gets stored in our body differs based on gender and hormones and heredity. 


The risks associated with excessive abdominal fat are increased for anyone with family history of premature death,high blood sugar, high blood cholesterol, respiratory problems, high blood pressure, or anyone who smokes.


An obese stomach is no more than excess energy stored around the middle. So to get a flat stomach one have to balance energy intake with energy expenditure. In order to reduce fat one can follow calorie-reduced dietalong with necessary physical exercise. It takes about 9 hours of rapid walking to burn the equivalent of one pound of body fat, so exercise alone is not an efficient method of losing fat.So the more you burn your calorie the more fat you will lose.

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Fitness and Health

Fitness and Health is all that one needs. Here are some tips which might help you to remain fit and healthy. One can achieve this by simple fitness exercises like Stretching, meditations, Jogging and so on. When we speak of fitness the very first thing that comes to our mind is our body weight. There are number of simple weight loss exercises which you can do easily and reduce weight.You can reduce weight not only through exercises but also by changing your eating habits and daily activities like eating more vegetables, reducing the stress, doing regular exercise and maintaining body weight, taking large breakfast, medium lunch and small dinner, Drinking plenty of water and by having a sound sleep.


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