Sunday, April 28, 2013

Drop a Dress Size without Dieting !!!!

Man_Weight_Loss_Drop a Dress Size without Dieting

While it is extremely easy to drop a dress size by controlling your diet, many people do not consider this a viable option.

They want to look slimmer without compromising on the food they eat. Here are some simple tricks to make you drop a dress size without following a diet regimen.

1. Evaluating The Problem Areas That Need Toning
The best way to reduce weight is to evaluate the areas that need toning. Areas like the stomach, oblique abdominal muscles, thighs, butt and triceps are most susceptible to bad dietary choices. If you have fat or cellulite deposits in any of the above-mentioned areas then you need to follow certain workout regiments to help them get back to shape. A shapely body is visibly slimmer and fitter. By concentrating on the problem areas, you will be able to drop a dress-size in no time.

2. Exercises for Toning the Stomach
The stomach contains a group of upper and lower muscles, which, due to poor lifestyle choices, become prone to fat and cellulite accumulation. The following exercises will help bring those groups of muscles into perfect shape.

a. Sit-Ups

Sits-ups are a great and relatively easier way of achieving rock-solid abs. All one needs to perform this exercise is a comfortable floor mat and workout-friendly clothing. Since this exercise involves flexing the spinal and abdominal muscles, along with some rigorous joint activity, people suffering from spondilysis and arthritis are requested to practice only under professional supervision or with their physician’s permission.

i. Step One

Lie with your back on the mat, your knees bent and your feet flat on the ground.

ii. Step Two

You can either choose to place your hands on opposite shoulders or place them underneath you head, to provide proper spinal support for the lifts.

iii. Step Three

Tighten your stomach in while slowly raising your head and torso towards your bent knees. Gradually assume a sitting position.

iv. Step Four

Lower your torso back to the floor as you exhale. Rest for 5 counts and repeat the exercise.

This exercise can also be done on a stability ball for extra support.

b. Crunches

Crunches are nothing but slight variations of the sit-up routine. Here, instead of lifting your entire torso off the ground, you only lift the upper half. For added resistance, some trainers prescribe keeping your knees lifted off the ground. This exercise strengthens the core abdominal muscles and is one of the fastest abs-building exercises. Once again, people with joint and back troubles are requested to exercise with caution to avoid the risk of further injury.

i. Step One

Lie on the mat with your back to it, your knees bent and your arms relaxed on your sides.

ii. Step Two

Place your hands behind your head, with the elbows parallel to the ground and pointing outward.

iii. Step Three

Lift your knees off the ground and bring them closer to the torso.

iv. Step Four

Clench your abdominal muscles and lift the upper quadrant of your torso off the ground.

v. Step Five

Push your upper half as far into the raised knees as possible. Hold your body in this position for 5 counts before returning to your initial position.

vi. Step Six

Once you are lying back on the mat, relax your body for 10 counts before you begin again. With practice, you can perform this exercise at a much faster pace as well.

3. Exercise for Toning the Oblique Muscles
The oblique muscles are the ones present on either side of the upper and lower abdominal muscles. Misshapen oblique muscles tend to show through clothes and make for an unsightly appearance. Following the suggested exercise will give them the toned look which you so earnestly desire.

Oblique Crunches

Nothing strengthens and tones the oblique muscles better than side-crunches. These types of crunches can either be done on the floor or on stability balls for greater benefit.

i. Step One

Assume the aforementioned resting position for crunches, with your knees lifted towards your torso, hands behind your head with the elbows outstretched and your abdominal muscles clenched.

ii. Step Two

Instead of lifting the upper-half of your torso straight up in the direction of your lifted knees, incline your posture more towards the right and push your torso as far in that direction as possible.

iii. Step Three

Hold this position for a few counts before relaxing your body into the starting position. Rest for 10 counts and repeat this posture for the other side.

4. Exercises for Toning Thighs and Butt
Simple aerobic workouts like cycling, rowing and running are excellent ways to remove fat and cellulite from butt and thighs. These muscle-intensive exercises are good for building muscle mass. Depending on your physical resistance and stamina, engaging in the above-mentioned workouts will lend a shapely bottom and strong thighs. Make sure that you warm up appropriately before these workouts to avoid serious injuries.

5. Exercise for Toning Triceps
Flabby triceps are highly unattractive. Here is an exercise to help tone those unruly flabby muscles.

Triceps Dips

Dips are an excellent way to infuse some resistance and strength into flabby forearms. All you need for this exercise is a bed or a sturdy chair to balance your weight over.

i. Step One

Stand with your back to the chair and gradually lean to place your hands flat on its surface. Position your body accordingly keeping your torso ahead, your knees bent and your feet flat on the ground.

ii. Step Two

By distributing your body weight over your bent forearms, gradually dip your body forward onto the floor, letting your arms push your body up. This differing resistance creates tension in the triceps and builds muscular strength.

iii. Step Three

Gradually lift your body up by pushing your weight from your knees. This causes the tensed triceps to relax. Repeating this routine for 15 counts each, on a regular basis will result in shapely triceps.

Dropping a dress size is rendered easy with the above-mentioned exercises. By toning the specific problem areas, you will be able to shed the excess weight and slip into your favourite clothes in no time.

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