5 Foods to tone that Tum

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Are you looking for foods that will enhance your tummy toning and back building work outs. Well here are 5 foods (well 4 foods and a drink) that will speed up the process and make you healthier!

1. Red Peppers

red peppers

Peppers contain capsaicin to help you to burn that stubborn fat.

2. Salmon

Salmon

Salmon is loaded with omega-3 fatty acids, which is beneficial for fat loss.

3. Almonds

Almonds

Almonds are a great source of protein to help keep you full and your metabolism kicking

4. Avocado 

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While avocados are considered a fat, they are a healthy fat, which your body needs to use as energy!

5. Green Tea

Green Tea

Natural caffeine can help speed up your metabolism and keep you energized to burn more calories throughout the day. Plus, green tea contains antioxidants to help rid your body of toxins.

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Tips to reduce lower body fat

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Lower body fat is not only annoying but can reduce your confidence dramatically when it comes to summer and wearing bikinis- It forms between the organs, deep within the abdominal cavity, triggering chronic inflammation and increasing the risk of diabetes and heart diseases. This makes it very hard to get rid of, but with some life style changing exercises and food diets you can have a bikini body in no time.

1. De-Stress 

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Stress can cause an increase in cholesterol- which is a hormone that causes the body to store excess body fat in the lower core areas. With bad dieting and a poor exercise regime the cholesterol can cause heart problems and poor health. To keep the cholesterol levels stable and to begin to minimise the effects eat foods with low fats, starches and sugars- maybe swap that packet of crisps for a healthier option of a fruit or vegetable, little steps makes loosing body fat a lot more easier.

By choosing to do meditation or yoga once a day can relieve stress from work and school- doing this will decrease the chances of producing cholesterol meaning a healthier mind and body!

2. Get those legs pumping

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Interval training consists of a high intensity activity for a period of time followed by a recovery stage (this does not mean stopping- but a gentle jog or fast paced walk) to lower your heart rate. This improves not just Cardio muscles but posture, and reduces body fat in all sectors of your body.

This training method is the most effective to reduce lower abdominal fat- as it has the after burn affect meaning that your body continues to burn calories after your intensive work out. Eat an extra 200 calories after your training work out- and don’t forget to rest and even have a nap too if you like. Resting is key when doing work outs as it lets your body fully recover for the next session.

3. Eating the right foods

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Everyone knows that when you are trying to loose weight its not just the exercise you need but a balanced diet as well.

The first step in achieving a balanced diet is to reduce the calories that you are already eating but DO NOT starve yourself as this is not healthy for your body- it requires the food to recover and progress.

Avoid eating junk food and include High fiber foods in your diet to keep your metabolism high.

4. Keep Hydrated 

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Taking on plenty of fluids during the day helps to speed up your metabolism and flushes out the bad toxins within your body. Water also keeps you fuller for longer meaning that you wont have to take as many stacks as you normally do- reducing the calorie intake.

Aim for 7 pints of water a day.

5. What ever you do don’t Skip meals

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If you are looking to speed up your metabolism then skipping meals definitely ISN’T the way. By eating small portions regularly helps to speed up your metabolism and burn off those calories causing body fat. instead of eating 3 large meals opt to try eating 6 small ones through out the day, but eat slowly and don’t rush your food, enjoy the meals that you have prepared for yourself.

By doing this you are less likely to become hungry during the day causing you to snack on junk food.

How to Beat back fat

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The bulge around you bra area is really not attractive- so why not do something about it?

Here is a guide on how you can motivate and tackle back fat to get toned and fit. 

  1. Hit that Treadmill

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Before starting any serious fitness routines- it’s better to get up on your Cardio and get that heart pumping- in order to notice the difference you should be doing 60 minute Cardio sessions 5 times a week.

For more intensive fitness- interval training is the way for you to go. This includes pushing your body for periods of time and then taking a recovery break (This does not mean stopping- but taking a gentle jog or fast paced walk) to slow down your heart. As well as this method increasing your fitness it has the after burn affect- meaning that post work out your body can still burn those calories!

After that intensive workout have an extra 200 calories a day and some rest or even sleep to let your body fully recover for they next work out!

2.  Yoga, yoga, Yoga!

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Not only does Yoga strengthen the core and Cardio muscles but can also help to tone up and shred that back fat. When starting any back fitness regimes its important to understand that you can not only tone up your back, but must also strengthen that core to have an even balance in muscle and skeleton structure.

Yoga is both healthy physically and mentally- It can help relieve stress after school or work to prepare you for your more physically challenging work outs.

3. It’s not all about exercise 

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You have to eat right and supply your body with all the necessity it needs to grow and repair before an after work outs.

Choose healthier foods to eat- if you have a problem with junk food then start slowly by substituting a packet of crisps for a apple or a chocolate bar for a fruity breakfast bar-

there are many recipes out there to get started on. The main thing to remember is find things you like to eat- its not always salads and “rabbit food” that you do have to eat to loose weight.

4. Tone up them Muscles

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Finding online circuits and workouts has never got easier- finding a gym routine or a do at home routine is easy.

Personalise them to suit what you want to achieve- make sure they are right for you first.

Add moves that will Define, sculpt and improve the posture of your back, shoulders and obliques to reveal what lies beneath that back fat.

5. Wear the right size bra.

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It might simply be time to go and get a new bra fitted- leaving back bulges becomes uncomfortable and could do damage to your back muscle and tissues if you are not wearing the right sized bra.

Go and treat yourself to a girly frilly piece or a new sports bra to get on your way to becoming fitter, more toned and a healthier human being.

Feel free to roam around this blog for more fitness tips and updates

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