Written By: Tania Tarafdar | Updated : April 16, 2016 8:33 AM IST
Are you looking to get rid of that pesky muffin top and that back bulge around the bra? A little extra effort can make you feel comfortable in your skin. So, follow this fitness plan to achieve the results you are after.
Early morning
To not feel sluggish in the morning, boost your morning energy by moving. Exercising early morning can be a great way to release stress, increase your metabolism and improve your overall emotional state.
Healthy recipes
Cooking up healthy recipes is vital in your battle against the back bulge. So, here are a few fat-burning recipes for your breakfast, lunch, and dinner.
Breakfast: Load up with protein in the morning. This poached egg not only has a spicy and tangy taste but it also amps up in the nutrition department. This date and banana smoothie can also provide you with a good amount of vitamin and several antioxidants to aid weight loss.
Lunch: This tomato corn soup can make for an easy lunch. In under 10 minutes, you can prepare this fresh salad yourself that will not only satiate you but also provide you with all the essential nutrients. You can also cook up this stuffed peppers that will keep you energised throughout the day.
Evening snacks: In the evening, eating a handful of chickpeas can be an excellent way to boost your metabolism and your energy levels. Simply roast them and carry them in your lunch box for a satisfying crunch.
Dinner: Healthy spices like turmeric and cardamom make up this protein-rich soya bhurji. Serve it with bhakri or ragi rotis or stuff it in multigrain bread.
Exercise
At home: You have got to get serious with your cardio session if you want to lose that back fat. Do indoor or outdoor cycling for 45 minutes five times a week. For a little intense cardio, use your jump ropes or join a Zumba class. With one hour of Zumba, you will be burning an extra 250-300 calories in a day.
At the gym: To lose that back fat, you need to sculpt your shoulder, back, and obliques to bring out those muscles that lie beneath. Do back exercises with a medicinal ball. These weight training exercises will also give you a toned back.
Yoga: Strength training and cardio are essential, but yoga can reduce the back fat too. These yoga poses will strengthen and tone your back while toning the sides of your body. They will also help you maintain a good posture, prevent back pain, and give you a strong back.
Sleep well tip
When you feel restless, these yoga poses will help relax you, release any muscle tension and put you to sleep. What s more, you can do them right on your bed.
Quick tip-To hide the back bulge and to boost your confidence, wearing flattering clothes can go a long way. So don t get caught up in the size you are wearing but focus on how you feel about it.
Well, if you are motivated to start your New Year with a bang, spread the word by tagging your friends and #NewYearNewYou and @HealthSite4U. You can even mail your pictures, and we ll post in on Facebook, Instagram and share it with our TheHealthSite.com Community.
Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition hypertension, hypotension, diabetes, etc. or are pregnant.
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