i am 23. i have to sit in the office for 11 hours due to which i have got my belly bulged ( like pot belly ) . what should i do . can any exercise flaten it or what should i do and how much time will it take to get flat.
You cannot flatten a stomach that it is distended as it is generally due to an accumulation of fat.
If you exercise with sit-ups etc.. You will only extend it more due to increased muscle size under the layer of fat.
You need to also not just look at your stomach, but your over all body when embarking on an exercise program.
You need to have a leaner diet and probably joining a gym. The benefits of joining a gym is "-
A) Get the correct instruction for working out,
B) Get the correct advice for exercises from a personal trainer
C) Get access to many different machines to build up your complete body fitness from strength, aerobic fitness to core inner strength to stretching and balance exercises.
D) General motivation from like minded individuals.
You need to get a balanced workout for all muscle groups. All muscles work together in the body and all need an even amount of training. And don抰 forget stretching is important as weight lifting can reduce flexibility.
And then use the weights 3-4 times a week to help build strength and muscle. And keep the reps to around 10-12 for each set.
Also ask for a body fat % test yet? This will help to give you goals to achieve for fat levels, so you can see that you are putting on muscle and not fat/water etc?that way you will increase muscle mass and also reduce fat (fat under the skin) to show off muscularity.
Try to consume foods low in fat, low in cholesterol, low in salt and low in added sugars. Also low in fat like lean meat, pork, chicken and turkey. Include lots of complex carbohydrates (such as whole-grain breads, cereals and pasta), fruits and vegetables. For the liquids you need to consume sports drinks that have a high amount of a complex carbs like Maltodextrin.
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