FITNESS MINUTE WITH FCM FITNESS AMBASSADOR QUEENY ALFETCHE

By 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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