This Complex Method Will Help You Lose Belly Fat Quickly

To lose your extra weight, you should exercise regularly and follow a proper diet. It is not so easy to find the right exercises and choose the best food for you. That is why we from Go Fit Stay Fit are going to present you a perfect program which will help you achieve your goals. We will give you several exercises you should regularly do every day and a universal 7-day diet.

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They are extremely easy, and every one of us can do them. So don’t think twice start it immediately.

1. Plank

Plank

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Start with the pushup position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the muscles getting strong. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.

2. Push-ups

Push-Ups

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Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. Do it 10 times.

3. Jumping Squats

Jump-Squats

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Start this exercise standing with your feet shoulder-width apart. Then do a regular squat and finish it jumping up in the air. When you land, lower your body back into a squat position. Repeat it 10 times.

4. Crunches

Crunches

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You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it ten times.

 

A Universal 7- Day Diet

8:00- Breakfast

  • Bread ( 20-30g )
  • Cheese ( 15-25g )
  • A cup of tea or coffee

11:00-Second breakfast

  • One apple or one orange
  • A cup of green tea

13:00- Lunch

  • 120-140g meat
  • Fat-free garnish
  • Oil-free vegetables
  • A cup of tea

16:00- Mid-afternoon snack

  • 50 g low fat cottage cheese
  • Herbal tea

19:00- Dinner

  • Two boiled eggs
  • Vegetable salad
  • Bread

22:00- 23:00- Before bad

  • One glass fat –free kefir
  • A cup of tea