Reduce Waist Size - 3 Unbeatable Guides Towards Weight Loss & Reduced Waist Size

Having a reduced waist size has always been a dream and a fitness goal for men and women. It may be a desire for two genders, but this is more apparent to women especially those who are under the influence by vanity; they consider being SLIM as a biological need and in order to be one, a small and slim waist is a must. Women always correlate sexiness and fitness with slim waist; and more so, they always want to have no difficulty wearing clothes. It's like everyone is so desiring to have a sexy waist, that gives us the reason why gym has been popular today.

Basing on the health standards, 40 inches waist line for male and 35 inches for female are considered unhealthy and obese. It's been an indirect imposition from the society that being overweight is not acceptable; thus, people strive to find ways in order to be slim and prevent themselves to be one of the society's hates. This is reality and yes, we are all afraid of becoming fat, which is why, eating disorders are common today. The world of fitness has evolved into something intense; more gym infrastructures, more modified weight loss plans, more exercise programs, more machines, etc. It may not be unusual to you that those who go to the gym focus primarily on working out their waist and abdomen.

One area of the body where fats are mostly stored is in the waist especially when the person is likely to consume foods in excess.When you do side bending and sitting, you can see layers of fat on your waist which you actually wish it can be disappeared in a split of a second, so the idea of abdominal crunches and sit-ups are the best ways to get rid of it. Well, that is indeed a misconception. Fats are surrounding the body and not just on your waist. For the basis of truth, you will learn it through the total body fat you have.

When you workout that giving focus on your waist, you are not actually losing fats from it; you are just toning and shaping it. If you are so desperate of wanting to lose fats from the waist, you need to understand that a total body fat reduction is needed first and that is through proper diet and well performed exercises. If you are just sincere of what you do, you are more likely to have a reduced waist size.
1. For a sexy waist to be achieved, it requires great exercises, not just one but it should be a combination of cardiovascular exercises and weight training. Your exercises should be a part of your daily routine. More over, if you make up some sweat as you do the exercises, it only means that you are performing well the exercises, thus giving you enough challenge to lose weight. It is required that you cannot just maintain the intensity of the exercise for a long time; time will come that you need to increase your intensity for more effectiveness.

2.Start cardiovascular exercises now and as much as possible to it on a regular basis. You can choose whether doing it at home or in the gym. The cardio exercises include walking, jogging, hiking, tread milling, sports, etc. It should be done 3 times weekly for 30 minutes to 1 hour. One exercise you can do is also your resistance training to attain your goal. Here are some examples that you can perform:

Teaser
• Lie with your back pressed against the floor and arms on sides.
• Legs must be straight and keep it from moving.
• Slowly lift both arms above the head and at the same time, your legs are raised as well, thus fingers pointing the toes.
• Exhale and then go back to the starting position.
• Do it all over again as long as you can.

100’s
• Lie flat on the floor.
• Raise the legs and keep them together.
• Move the upper body up while hands placed over or on the thighs.
• Lower down your legs and also your head and shoulders back into the floor while contracting your abdominals.
• Once your lower legs ad upper body are back into the floor, press hands against the floor and breathe in and breathe out for 5 counts.

Leg Circles
• While lying down on the floor, raise your right leg straight up the ceiling.
• Tighten your abs as you move your raised right leg in circular motion: 5 times each for clockwise and counterclockwise.
• Your legs should be moving all throughout the exercise.
• Do the steps on the opposite side; 5 clockwise and another 5 counterclockwise.

Tree Pose
• Stand straight with your arms at your sides (stand as if you are planted firmly on the ground).
• Now, breathe in as you bend your right leg and the left leg resting on the floor.
• You need to find your balance because you will raise your arms above your head and both palms touching each other.
• Without moving the hips, your right bent leg must move the knee back and hold this position for about half a minute.
• Do it also on the other leg as long as you can tolerate it.

Plank
• Lie on the floor with your face facing the floor and elbows must be placed next into the chest.
• Begin to slowly lift the body as you elevate your elbows (just rest the body on your elbows and hands as you keep in such position).
• Contract your abdominals as you keep your body straight as possible.
• Hold in that position and do it again.
• Your toes may be used to balance as the elbows up; but for beginners, they can start on the knees and work up to the required position.

3. In every weight loss goal, diet is very important. Therefore, it will always be significant to reduce waist size. Health experts said that what you are is what you eat and approximately 60% of weight loss or gain is attributed to it.

The most important thing to remember with diet is that it never allows starvation. Since deprivation does not allow the body to be given with enough nutrients it needs for proper function, as such, the body becomes unproductive. One function of the body is to metabolize or burn excess or unwanted fats. As such, when the body is no longer able to perform its function, then fat burning process or metabolism will not occur or when it happens, its rate is at its lowest.

Your food to be eaten should contain high protein, moderate carbohydrates and less fat. Your protein is richly found on lean cuts of meat; it can make you feel full longer so it prevents you from overeating. Your carbohydrates give you the energy to keep you going, but eating in excess can be converted into fats. Foods rich in carbohydrates are called white foods and these are bread, rice and pasta. Fat is a normal containment of the body and it has essential role to protect our body; however, too much of fat can give you a possible heart related diseases.

Eat on regular basis; divide 3 large meals into 5-6 smaller meals daily with 3 hours interval. The more you eat smaller meals several times a day with 3 hours interval, the more your metabolism and fat burning process will boost up, causing weight loss. Such eating pattern prevents you from overeating.

• Rich sources of fiber may include berries, whole grains, sweet corn and green leafy vegetables, so eat more of those.
• Avoid too much salt in the diet, such as your soy sauce and junked foods. Too much salt can cause water retention of the body which makes you feel bloated.
• As much as possible, avoid canned goods or foods with added preservatives.
• Sweet foods should be avoided such as candy bars, cakes, chocolates, etc.
• Soft drinks must be avoided too.Instead, drink plenty of water, 6-8 glasses daily.

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