flat tummy secret
TRANSCRIPT
Flat Tummy SecretPresented by
Prema KodicalNutritionist/Weight Management
Consultant
Rules Of The Game
• No processed foods• Avoid foods and drinks high in sugar • Avoid foods and drinks with High Fructose corn syrup (HFCS)• Avoid food with Trans fats
More Rules• Avoid excess salt intake• Avoid or reduce alcohol intake• Add proteins to your meals • Add fibre to your diet• Avoid or reduce stress• Proper Sleep and rest• Active lifestyle
Eating Right Is A
Lifetime Occupatio
n
Unusual Suspects
•Hormones•Gut Bacteria•Digestive System•Inflammation
Hormones• Insulin• Glucagon• Leptin• Ghrelin• Growth Hormone• Cortisol• Estrogen
Hormonal Control
•Diet•Sleep•Stress•Menopause
Digestive System•Chewing Food Well
•Food Allergies•Digestive Disorders
Gut Bacteria• Responsible for health of your digestive system and weight • Good Vs Bad Bacteria• Imbalance of bacteria in our gut – Obesity• High-fibre.. Whole food diet• Avoid antibiotics, anti-inflammatorie, antacids• Probiotics.. Prebiotics
Maintain Balance• Avoid antibiotics, anti-inflammatories, antacids• High-fibre..whole grain diet• Avoid refined and processed foods• Probiotics.. Prebiotics
InflammationResponse to injuryMalfunctioning Immune SystemArthritis/Injury - Obvious Overweight - Silent Inflammation
Reasons•Unhealthy lifestyle•Food Allergies•Distressed Digestive System•Obesity
Effects•Leptin Resistance•Obesity•Fat Gain
Reduce•Exercise• Improve digestive health•Avoid overeating any one macronutrient•Eat healthy fats•Take antioxidants
Exercise•Resistance Training•Cardio•Ab Exercises•Core Strengthening
Push Through Crunches
Single Knee Raise Crunch
Starfish Crunch
Superman
Mountain Climbers
Flutter Kicks
Reverse Flutter Kicks
Russian Twist
Core Muscles
Ageing•These muscles weaken with age•They have to be specifically exercised
Posture.. Abs •The stronger your core, the better your body looks •Posture improves• Ignore your core, you end up with flabby abs
Begin Core Strengthening
• Start being aware of your posture throughout the day• Stand tall.. relax your
shoulders• Pull your belly button in
towards your spine• Stand on one foot for as
long as you can
Stationary Plank
Side Plank Twisting Crunches
Balancing Table
V Sit-ups
Bridge
Reverse Plank
