Weight loss and weight maintenance is a continuous process. It is not something that can be achieved by following a single method. It has to be taken up from a holistic point of view & Weight loss should be considered as a step towards improving your overall health & Quality of life.
So, if you are trying to lose your extra weight & get back in your ideal range of body weight as per your height you must take care of a lot of things. Your day has to start on a positive note, you must have your meals at the right time. What you eat should be healthy as crash diet do fail, more often than not & Also lead to weakness.
So, your diet plan should be very carefully chalked out so that you do not starve or suffer from any nutritional deficiencies. If you are suffering from certain medical conditions, those need to be taken into consideration, too. Once all these things are covered, next comes, physical exercise for 30 To 40 Minutes per day to help enhance the results of your weight loss program.
Any form of exercise in moderate intensity can help you shed your extra weight. Of course, you need to control your dietary habits, too. Now, certain forms of exercises are designed to target fat loss in specific areas.
Crunches For Weight-Loss
Crunches help a person achieve overall weight loss & Specific inch loss around the waist area and abdominal region And also helps to lose jiggly belly fat. Indulging in an exercise like crunches & Sit ups even fir 15 To 20 Minutes a day along with a brisk walk helps to expend energy which then, has a direct impact on the number of calories burnt. Again, the number of calories burnt has a direct correlation to weight loss.
First things first, you should always be doing abdominal crunches under a trainer to increase the effectiveness. Doing these the wrong way, might lead to serious neck & Back injuries. Start by performing three sets of 10 Crunches each.
Doing crunches at a moderate intensity, for say, ten minutes burns roughly 100 Calories. After, 10 Minutes, if you are able to maintain the same intensity, which is quite difficult in most cases, if you can stretch up your crunch-workout session for another 10 Minutes, you can lose up to 200 Calories in twenty minutes.
As per studies, a pound of fat in your body contains 3500 Calories. So, in order to shed one pound of weight you must create a calorie deficit of 3500 Calories. So, going by the above estimates, you can hope of losing weight equivalent to a pound in a span of a month if, you carry out crunches for 20 minutes per day. That does not look too impressive but your core muscles would get stronger and more toned.
How To Do Crunches The Right Way
- Lie down flat on floor
- Use your hands to support your head & neck area. Bend your knees and place your feet flat on floor. This is the position from where you need to start.
- With your feet firmly planted on the floor, elevate your shoulders & Upper back up, from the floor. Your face should be pointing the ceiling.
- While you are lifting your body up, breathe out. Hold in this position for a few seconds. Breathe in as you return to your starting position.
When I say, crunches strengthen your core muscles; I mean it works on the following group of muscles: Rectus abdominis, transverse abdominis & The obliques muscles. When these muscles get strengthened, they help in improving your body balance & Your overall body posture. A strong core means strong muscles in the back, pelvis & Abdominal area.