Sunday, September 27, 2009

Tummy Tuck

* Always consult your doctor first before you begin any exercise programme *

For those of you who are really into losing your tummy fat, you must always bear in mind that there are two major factors in achieving your ideal tummy.

Firstly, you must know your genetics which you cant change, basically if your parents gave you a fat gene, you will have to work extra harder than others.

Secondly, which is more important than the exercise you are going to do, is the food you eat.

It is important to get a regular cardiovascular exercise or also known as aerobic exercise. This does not mean taking casual walks or poco poco. Depending on a person's age, one should work out for at least 30 minutes, five days a week, at a targeted heart rate level. Aerobic dance, jogging, briskwalk/fast walking, swimming, step aerobics, bicycles or treadmill machines can help lose tummy fat because these exercises are cardiovascular exercise.

Remember to first warm up for at least 5 - 10 mins before doing your exercises. Based on my experience i personally feel aerobic dance/step aerobics and swimming is a more effective cardiovascular workout than most exercises because you tend to move your arms and legs simultaneously, thus, it is more effective in getting your targeted heart rate. ( refer to the Karvonen Formula)

Combine cardio vascular exercises with abdominal workouts. A combination of both is needed for best results. Building muscle mass in the body helps us to burn calories more efficiently and reduce fat storage. Always remember that more muscles you have the more effective it is. Lean stomach muscles can reduce the size of a larger stomach. Many people do abdominal crunches to lose tummy fat, but often do them incorrectly.There are so many abdominal exercises but most people do it with a speed. Working at a speed is less effective. You have to work slow in order for the muscle to grow. Start with a beginners abdominal exercise and gradually increase the repetitions as you progress. Abdominal workouts will strenghten your upper, lower and obliques abdominal muscles, hence the nice toned tummy.

Combine cardiovascular exercises with at least 15 minutes of abdomen-oriented exercises. A combination of both is needed in order to lose tummy fat.

In addition to exercise, pay serious attention to diet. I would suggest you to stick the Food Pyramid diet diagram at your refrigerator door. This will enable you to see and follow the diet before you cook/eat for the day. One of the best ways apart from exercising is to religously follow the food pyramid diet in order to lose tummy fat.

Lastly, stress does often cause fat to accumulate around the stomach. Fortunately, it is a plus point for someone who exercise regularly. Other than losing a tummy fat, exercise also helps to reduce everyday stress. You can also destress yourself by using a variety of relaxation techniques such as prayers, deep breathing, body massage or a spa treatment.

Ironically, if you suffer from panic attacks or great anxiety, you may notice more tummy fat and it may be harder to lose. This is probably because of chemical imbalances in your body. You should refer this to a doctor, as restoring an appropriate chemical balance can significantly reduce stress, and possibly help to lose tummy fat.

Note: You can also refer to my previous postings on cardiovascular exercises, core exercises and conditioning exercises.


  1. hi dear sharifah,
    kullu 'am wa'antum bikhair...selamat hari raya aidil fitri.balik beraya di mana? i balik johor...hemmm...sejak posa n raya ni...tummy pun dah naik..kena mula exercise ni...maklum mkn mcm2...bila dah tgk makanan susahnya nak control2..then nak reduce balik tummy tu kena lah keje kuat...padan muka i ...heheheh....

  2. selamat hari raya to you too. smpat balik kg ke joho pada hari kedua. mcm biasa la, kite2 ni kalau makan mase raya tak hengat diri. mmg post ni utk kite semua termasuk la saye. kalau lalu2 highway tu, singgah2 la seremban yea.