Step one:
If you want
to build muscle and burn fat at the same time, you have to perform circuit
training, three days per week. How can you achieve this? Indulge in full body
exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions.
Don't forget to follow every exercise with one minute of jumping rope. You
should be able to burn around 500 to 600 calories per workout.
Step two:
You have to
work on your abdominal muscles three times in the week. Crunches and leg raises
for three sets of 20 repetitions should be done. Also, do planks by holding
your body in a push-up position on your elbows for 30 to 60 seconds for four
sets.
Step three:
The kind of
food you will eat in this period is vital in bringing about any change. Natural
foods like fruits, vegetables, whole grain breads and pastas, chicken, beef,
fish and low fat dairy should replace processed foods full of sugar.
Step four:
To minimize
water retention, lower your sodium intake. This means you need to avoid salt.
You can flavour your food with other herbs and spices instead.
Step five:
Stressing
and anxiety can cause the over-production of a certain hormone called cortisol,
which encourages weight gain about the belly area. So try to keep your cool!
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