All too often, we judge our physical health by how much we weigh. What a mistake! The number on a scale will only give you a limited assessment of what your physical health really is. Your body weight is comprised of the weight of your bones, organs, muscles, connective tissues, fluids and yes, fat.
Abs Exercises:
1.Plank Exercise
2.Crunches
3.Reach through crunches
Steps for Workout( to avoid Muscle injuries and ligament Strain):
1.Pulse Raising -Without workout equipment
2. Mobilisation Exercises including Stretching
3. Workout
3.CoolDown Exercises
Include:
1) Protein Rich Foods –
Egg White, Skin Less Chicken
Nuts – Almond, Walnut
(Limited amount)
2) Fibre Rich Foods
Vegetables, Salads
3) Flax Seeds
4) Greek Yogurt
5) Healthy Fats : Olive Oil
6) Fish
7) More Water IntakeDiet to Avoid:
^ Sugar
^ Junk Food
^ Fatty Oils
^ Carbs
Diet :For an average adult:
1.Green Tea : Empty Stomach (Early Morning)
2.Breakfast : Egg white(3),Oats (50gm) or 2 Brown Bread with
Peanut Butter, Orange or Apple;1
3.Lunch : 1 or 2 Chappathy ,Chicken Or Fish steamed,Salad
4.Snack : Green Tea ,2 Egg White , Nuts 4 or 5
5.Dinner : Boiled Chicken 100 – 150 gms , Vegetable Salad
( Drink At least 3 Litre Water / Day )
References:
https://excellenceinfitness.com/blog/nutrition-for-fitness-training-the-facts-you-need-to-know/
https://www.health.harvard.edu/pain/10-tips-to-prevent-injuries-when-you-exercise
https://www.openfit.com/planks-for-beginners
https://www.healthcorps.org/fitness-2017-05-plankexercises/
#Health
#WOMEN’S FITNESS
#DIET
#ABS EXERCISES
#CRUNCHES
#WARM UP
#COOLDOWN