FITNESS MINUTE WITH FCM FITNESS AMBASSADOR QUEENY ALFETCHE

FIVE Ways to Lose Belly Fat

  1. Have a healthy diet.
  2. Drink at least 4 litres of water a day.
  3. Perform cardio and ab exercises.
  4. Get at least 8 hours of sleep.
  5. Minimize alcohol-drinking.

FIVE Butt Exercises while at Home – 4 sets of 20 reps

  1. Sumo squats
  2. Bridges
  3. Lunges
  4. Standing kick backs or donkey kicks
  5. Curtsy cardio exercise for women – Stepper or stair master or treadmill inclines or even running around the blocks from your home for at least 20 to 30 minutes for 2 to 3 times a week

FOUR Abs Workout

  1. Leg raises – 4 sets and 20–25 reps.
  2. Sit-ups/crunches – 4 sets and 20–25 reps.
  3. Flutter kicks and scissor kicks – 4 sets of 30 minutes with 30-minute breaks in between.
  4. Elbow planks – 45 minutes with 30-minute breaks in between.

Diet Tips to Increase Energy

Proper food intake such as:

  • Eat more iron from plant-based foods – spinach, whole grain, lean protein, herbs/spices
  • Start your day with an energized breakfast – eggs, oats with high antioxidant fruits, and good fats like nuts or seeds.
  • Fuel your body with real food, which means food closer to nature.
  • For snacks, eat fruits instead of processed chips or crackers.
  • Food to increase muscle mass:
  • Lean meat for building lean muscle
  • Brown rice helps boost your growth hormones.
  • Eggs are a perfect source of protein.
  • Spinach – good source of glutamine and amino acids
  • Fruits
    Apples – for muscle strength
    Orange – for endurance
    Cantaloupes – for curbing appetite

 


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