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7 Essential Strategies for Post-Workout Recovery |Fitness Girl

7 Essential Strategies for Post-Workout Recovery |Fitness Girl

7 Essential Strategies for Post-Workout Recovery |Fitness Girl The recovery period following your workout is just as important as t...

6-Week Total-Body Tone-Up

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6-Week Total-Body Tone-Up</h1>
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You're happy with your body (and you should be), but you wish you could be just a tad more defined, slimmer, sexier...you know what we mean. This program will deliver the results you crave in six weeks so you look and feel your best.</div>
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A combination of heavy- and lighter-weight resistance training, bodyweight workouts, and flexibility work helps define sleek muscles, causing you to lose inches in the process. Feel free to adjust the schedule below to meet your personal needs (for example, rest on Wednesdays instead of Sundays). The only rule is to perform the workouts in the same order if possible.</div>
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As you build strength, gradually increase the amount of weight you use during your workouts. The last few reps of each set should be challenging but not impossible to perform with proper form.</div>
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<strong style="box-sizing: border-box;">RELATED: </strong><span style="color: #0e94b8;"><span style="box-sizing: border-box;">The Best Workout for a Knockout Body</span></span></div>
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<strong style="box-sizing: border-box;">The Workouts</strong><br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Chisel and Burn</span></span><br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Cardio</span></span>: Do any cardio activity (cycling, walking, running, dancing, etc) for 30 to 60 minutes, if desired. This can help improve your overall fitness level and also relieve muscle soreness and stiffness.<br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Stretching</span></span><br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Faster Results Workout</span></span><br style="box-sizing: border-box;" /><span style="color: #0e94b8;"><span style="box-sizing: border-box;">Heavy-Lifting Workout</span></span></div>
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<strong style="box-sizing: border-box;">The Plan</strong><br style="box-sizing: border-box;" /><em style="box-sizing: border-box;">Click on the chart for a larger, printable version.</em></div>
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<em style="box-sizing: border-box;"><a href="http://www.shape.com/sites/shape.com/files/media/final6weektotalbodysculptingplan3.jpg" style="box-sizing: border-box; color: #0e94b8; font-style: normal; outline: none !important; text-decoration: none;" target="_blank"><img alt="6-Week Total-Body Tone-Up-2" class="" src="http://www.shape.com/sites/shape.com/files/media/6weektotalbody.jpg" style="border: 0px; box-sizing: border-box; display: block; height: 379px; max-width: 100%; width: 592px;" title="6-Week Total-Body Tone-Up-2" /></a></em></div>
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6-Week Total-Body Tone-Up

6-Week Total-Body Tone-Up You're happy with your body (and you should be), but you wish you could be just a tad more defined...

7 Lazy Ways to Lose More Weight

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7 Lazy Ways to Lose More Weight</h2>
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Seriously, it's never been so easy to slim down.</h3>
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<em>This article was written by Victoria Wolk and provided by our partners at </em><span style="color: #00a5d9;">Prevention</span><em>.</em></div>
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Losing weight is hard work. Sometimes the gym is just so far away, and that box of doughnuts is just so right there. But here's some good news for the willpower-deprived: You don't have to be obsessive about <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">diet</span></span> and exercise to <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">lose weight</span></span>. Slackers can be slim, too. Here's what to do:</div>
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<strong><span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">Diet</span></span> Twice a Week</strong><br />In a three-month study, women who went on a low-carb diet for two days per week lost nine pounds, while those who scaled back to 1,500 calories every day for the entire week lost the same amount. Here's what's probably happening: On a strict diet that never gives you freedom, you're bound to get hungry and slip up. But on a two-day diet, you can better withstand the cravings because you know it'll end soon. As long as you don't overindulge when you return to eating normally, your overall calorie intake for the week will be lower, and you'll <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">lose weight</span></span>.</div>
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<strong>Tone Down the Workout Intensity</strong></div>
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Exercising too hard without enough recovery time increases levels of the stress hormone cortisol, says Jade Teta, an integrative physician and author of <em>The Metabolic Effect <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">Diet</span></span></em>. This causes your body to hold onto belly fat. So how do you hit that sweet spot between calorie-burning effort and adequate rest? When doing high-intensity <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span>, trainer Michelle Lovitt recommends wearing a heart-rate (HR) monitor and aiming for 85 percent to 90 percent of max HR during intervals and 60 percent to 70 percent during recoveries.</div>
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<strong>Write (Some) Stuff Down</strong><br />Food journaling is a great way to become more aware of what you're putting in your mouth, but it can get boring fast. "When people feel overwhelmed by something, they tend to stop altogether," says clinical psychologist Ninoska Peterson, Ph.D. Journal twice during the week and once on weekends, she says. In a recent study, 220 women who wrote down what they ate at least three days per week lost an average of 11 pounds in 18 months.</div>
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<strong>Cut Your Gym Time</strong><br />In a study from the University of Copenhagen, participants who exercised 30 minutes per day for three months lost about eight pounds, while those who worked out 60 minutes per day lost only six pounds. Since a half hour of exercise isn't as exhausting as a full hour, you're less likely to end up on the couch for the rest of the day and remain active, which burns even more calories. Longer <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span> also make it more likely you'll reward yourself with food afterward.</div>
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<strong>Hit the Snooze Button</strong></div>
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When you don't get enough shuteye, you're more likely to eat high-calorie foods, according to researchers at the University of Colorado. Twenty-three men and women spent two nights in a sleep lab. On the first morning—after about eight hours of rest—they rated how strongly they desired different foods. About a week later, they returned to the lab, stayed up all night, and then rated those foods again. Cravings for desserts and chips skyrocketed. Researchers speculate that lack of sleep disrupts the brain's pathways, making us more prone to poor decisions.</div>
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<strong>Schedule More Rest Days</strong><br />"Building in recovery time lets your body repair itself between <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span>," says trainer Rachel Cosgrove. This means you'll build more metabolism-revving muscle mass, which helps you burn more calories even when you're not at the gym. Of course, this doesn't mean you should do nothing. Think "active rest": gentle yoga, walking the dog, gardening, etc. "The goal of a recovery day is to get the blood flowing, to stretch, and to move your body gently," says Cosgrove.</div>
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<strong>Strength Train Twice a Week</strong><br />Adding resistance training to your exercise routine does wonders for weight loss: The more muscle mass you have, the higher your metabolism. But don't overdo things. It's the rest-and-recovery principle at work again. According to Wayne Westcott, Ph.D., director of fitness research at Quincy College, it's just as effective to strength train twice per week as it is to do it every other day. In fact, in a recent study, those who strength trained twice weekly for 10 weeks had the same increase in muscle mass—an average of 3.1 pounds—as those who added a third weekly session. Same results in less time? Slackers, rejoice!</div>
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7 Lazy Ways to Lose More Weight

7 Lazy Ways to Lose More Weight Seriously, it's never been so easy to slim down. This article was written by Victoria Wolk and ...

4 Myths About Your Metabolism

4 Myths About Your Metabolism

4 Myths About Your Metabolism Your misconceptions may be holding you back from true change. It's a word people love to throw ar...

I Conquered My Past and Lost Over 130 Pounds

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I Conquered My Past and Lost Over 130 Pounds</h2>
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Amy Pernod's incredible story will inspire you to face your own struggles head on.</h3>
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<strong>Before:</strong> 303 pounds<br /><strong>After:</strong> 168</div>
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<strong>The Lifestyle</strong><br />Genetics have not been kind to me—my grandparents and parents are overweight, so that must've trickled down from them to me. But 10 years ago, I was working at a hotel when I was sexually assaulted and robbed at gunpoint. I don't remember everything that happened—my body went into shock—but it made me mistrust people. It hurt me so much so that I didn't date for eight years. The entire experience was traumatizing, and I didn't know how else to cope with that except to eat. Eating was my emotional comfort, and that's when I really started to pack on weight. I didn't realize this was happening because food made me feel happy. It wasn't uncommon for me to order a whole pizza and eat it by myself. It was in 2011 when I had my wakeup call.</div>
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<strong>The Change</strong><br />The fall came and went, and I was still battling my depression from that scary night years ago. Then one morning at 4 a.m. in the spring, I thought I was having a heart attack, which turned out to be a panic attack instead. Still, that is <em>not</em> how I wanted to die. My father passed away from heart disease, and my grandmother had a heart attack—the thought of me having one just really freaked me out. So that day, I walked around the block at my school (I'm a teacher) during lunch. Something had to change, or else I wouldn't make it through another summer.</div>
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I started with exercise—and that was absolutely terrifying. I walked into the local YMCA and signed up to work with a trainer. And thank goodness. First, we started off <em>super-</em>slowly—sitting up and down in a chair and walking stairs. Mind you, I was still very nervous to work so closely with someone—especially a guy—because of my previous incident. But this trainer saved my life. He encouraged me to talk, open up, and let him know what I really wanted out of my <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span> and life. I told him I had a goal of<span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">running</span></span> a 5-K, and he cheered me on to train for this. That Thanksgiving, I did it. Yes, people walked past me—senior citizens!—but I finished the race. Crossing that finish line made me feel so proud. I truly believed I could never, ever do this, and this changed my entire mindset; I had it in me to accomplish things I didn't think were possible. Fun fact: I just finished my 20th 5-K.</div>
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My trainer's <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span> were hard—I was sore, tired, and wanted to cry at points. But he always pushed me to stop <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">running</span></span> from the fear and pain, toughen up, and get through it. I could be in tears, and he still forced me onto the treadmill. He didn't allow any B.S. from me. While I no longer work with the same trainer (we were together for about one and a half years), my new one has introduced me to strength training, which I love. I'm doing my first powerlifting competition soon. I'll probably come in last place, but I don't care—I'm so excited!</div>
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My nutrition was not an overnight change, but it was something that had to be done. So I made small improvements. I started my days with breakfast—a whole-wheat bagel with peanut butter for instance—cooked at home, cut soda, and packed my own lunch. Then I'd dedicate time on the weekends to preparing meals in my kitchen for the entire week. I'm not on a <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">diet</span></span> per se, and I don't want to be. If I want to eat pizza, I'll make my own with a whole-wheat crust and turkey sausage. Some of my favorite go-tos are enchiladas in a whole-wheat wrap with shredded chicken inside, sweet potato fries, and turkey burgers (sometimes wrapped in lettuce instead of the buns). It's funny because you can actually go to certain fast food places or restaurants, request healthier options, and they'll satisfy your request. All you have to do is ask!</div>
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<strong>The Reward</strong><br />I'm so much more confident and happier with myself. And I'm no longer afraid of going out and not fitting into a booth or rollercoaster seat. Those are some of the biggest changes I love about my journey. On another note, I love shopping and trying on whatever I want—my whole life I've never been able to have fun picking out new clothes. Last December was the first time I walked into Victoria's Secret and tried on lingerie. I had a moment in the dressing room like, "Oh my God, I'm actually trying on Victoria's Secret!" I ended up buying a $50 red nighty thing. The beauty of my purchase was that it was for <em>me</em>—I didn't have a date or anything. I had to do this for myself.</div>
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<strong>My Tips</strong><br /><strong>Don't be too proud to ask for help when you need it. </strong>You're at your current weight because of something, and it's okay to reach out and ask for guidance from another person. Never feel judged or ashamed.<br /><strong>Make gradual food changes.</strong>  You'll be overwhelmed if you do it all at once and won't stick with it.<br /><strong>Change the way you think about weight loss. </strong>It's more of a mental change than just a physical one. I didn't realize I could do a 5-K until I actually did it.</div>
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<em>Amy Penrod, 39, is 5'6" and lives in Quincy, Illinois.</em></div>
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I Conquered My Past and Lost Over 130 Pounds

I Conquered My Past and Lost Over 130 Pounds Amy Pernod's incredible story will inspire you to face your own struggles head on. ...

10 Ways to Have Your Best Hike Ever

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10 Ways to Have Your Best Hike Ever</h2>
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Get pumped and prepared for the great outdoors!</h3>
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Ah, day hikes. All you need is your body and Mother Nature—sort of.</div>
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Actually, there's a lot of preparation that goes into hiking. Luckily, we've got the info you need to have a safe and fun trip on the trails—just check out these 10 tips for day hikes:</div>
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<strong>Choose the Right Hike</strong><br />An easy rule of thumb: If you can't walk 10 miles, don't choose a hike that's 10 miles, says Jeff Alt, hiking expert and author of <em style="border: none; color: #00a5d9; outline: none; text-decoration: none;">Four Boots One Journey</em><span style="color: #00a5d9;">. Be mindful of the altitude and time of year; if the temperature or altitude is too high, you'll need to take some days to acclimate first, he says. You might be tempted to choose a difficult trail that's out of your comfort zone, but always back off if the terrain gets too hard, says Alt. If you're still itching to try something challenging, find a group that's done the trail before, he says. You'll have the extra support from experts who know how to navigate the tough parts, and you can bond with them over accomplishing it.  </span></div>
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<strong>Load Up on Outdoor Apps</strong></div>
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We get it: Hikes are a time to be in touch with nature. But there are actually a handful of reasons why you should bring your smart phone. "As far as emergency procedures go, your cellphone should be at the bottom of the list because you won't always have service," says Alt—<em>but</em> Alt says he uses his smart phone to take photos quickly and to record birdcalls he hears on the trail so he can review them later. There are also tons of hiking apps to check out. Alt specifically recommends <em><span style="color: #00a5d9;">The Spot</span></em>, a free GPS tracker that uploads real-time information on your location and condition, so people at home can track your progress.</div>
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<strong>Tell People Where You're Going</strong><br />As a safety precaution, you should always tell someone the details of your hike. That way you're covered on the rare chance that something happens to you on the trail, says Alt. "Include what trail you're taking, where you're leaving your vehicle, when you're going to return, what date should your person contact authorities if you haven't returned, and who should they call for the park emergency number," he says.</div>
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<strong>Learn the Rule of Threes</strong><br />The international signal for "I need help" is anything grouped in three, says Alt. For example: three whistle blows, three pieces of clothing left on the trail, or three fires. Park rangers are trained to look for these signals, so if you need help, they'll recognize what you’ve put out, says Alt. If you're hiking above tree line, though, pack a signal mirror—create three mirror flashes, and overhead aircrafts will be able to call in your coordinates and send help, he says.</div>
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<strong>Leave Early and Pace Yourself</strong></div>
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Know your pace. If you're averaging two miles an hour for an eight-mile hike, you'll need at least four or five hours to complete it. Start your hike in the early morning so you have time to get back to your camp or car before it gets dark, says Alt, and give yourself extra time so you can stop along the way, he says. "If I run across that amazing view and I want to enjoy it, or that midday heat, I've got time now to just hide out in the shade of this tree and take a cat nap or something," he says. "Just gives me more time to not stress, but relax and enjoy the hike." Be mindful of the weather in the morning, and be prepared for it to change by the afternoon. "In the morning you'll be nice and cool, but by midday it can be unbearably hot," says Alt. Overall: Your best bet is to knock off most of your miles before midday—that way, you won’t get stuck in the sun or the dark, he says.</div>
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<strong>Practice Trail Etiquette</strong><br />For one: Stick to the trail, says Alt. You'll protect the environment that way. Plus, you're more prone to getting ticks off trail, he says. Another protocol to keep in mind: You should always be polite and share the trail, but the person hiking uphill has the right of way, says Alt. When a hiker going uphill approaches you head-on, stop, step to the side, and let him or her call the shot. "Sometimes they're using you as an excuse to catch their breath," he says.</div>
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<strong>Layer on Protection</strong><br />Even if you're nestled in the shade of a tree canopy, you're still being exposed to the sun, says Alt. And—ouch!—the bugs. Start with bug repellant and sunscreen, and apply both at least 30 minutes before you go out, says Kathy Kupper, National Park Service spokesperson. Put bug repellant on before you apply sunscreen so that you can keep reapplying the sunscreen, says Alt. For even more protection, wear long sleeves and pants with adjustable lengths so you can modify with the elements, says Alt. "When I'm going out doing a 20-mile day hike, I'm sweating profusely, so the bug repellant has left my skin towards the end of the day,” says Alt. "Rolling down your sleeves and zipping on your pant legs prevents some of those bites." And dressing in layers is a must, he says. Start with a short-sleeved base layer made from wicking fabric, to pull sweat away from your skin and keep you from getting too cold. Then have a middle layer like a fleece or long-sleeved shirt made from a wool blend or synthetic wicking fabric, just no cotton, says Alt. And take a waterproof shell or breathable rain parka with you in case you get hit with summer showers.</div>
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<strong>Wear the Right Shoes</strong></div>
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Any old sneakers probably won't cut it on tough trails, says Alt. Find a hiking boot with soles especially designed for absorbing shock, he says. If you're traveling with a backpack, it usually means you're carrying more pounds that you're used to, so you'll need that extra cushion under your feet. Most hiking boots have soles with a special gripping system, too, so if you step on a slippery rock, you won't take a spill. If you're going on a hike with rock scrambles, you should wear shoes that cover your ankles, so you don't twist them in the uneven terrain, says Kupper. Always wear thick synthetic or wool socks to prevent blisters and chafing, and make sure you take them when you try on hiking shoes, says Alt. "No one brand works for everyone," he says. "Just like <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">running</span></span> shoes, we all have different feet, so it's important to try (shoes) on in the store."</div>
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<strong>Use Hiking Poles</strong><br />Think of hiking poles as having two extra legs, says Kupper. If you feel a little bit unsteady on the trail, poles can help support you. Poles also slow down your momentum going downhill and serve as a "stair rail" support on the way up, says Alt, so you'll be able to more safely manage steep or uneven trails. They also help keep you healthy: "Poles disperse the workout to your entire body, so it takes pressure off of your knees," says Alt. And by dispersing that workout, like a cross-country skier, you're also working your upper body. (Hello, abs workout disguised as a hike!) Make sure you use two poles, though—over time, hiking with one pole could injure your back and disrupt you body symmetry, says Alt.</div>
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<strong>Pack a Snack and Enough Water</strong><br />Just like with any workout, you need fuel for a hike. Some people lose their appetites while exercising at a high altitude, but it's crucial that you eat something for energy, says Alt, so take a snack you know you love. And drink small sips of water constantly throughout the hike, even when you’re not thirsty, says Kupper. "The key is to drink <em>before</em> you get thirsty," she says. (<span style="color: #00a5d9;">Learn the signs of dehydration here</span>.) Have at least two quarts of water in easy-to-carry water bottles or backpack hydration systems, says Alt. And make sure you pack them beforehand, because you can’t always trust the water you come across on the trail.  </div>
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10 Ways to Have Your Best Hike Ever

10 Ways to Have Your Best Hike Ever Get pumped and prepared for the great outdoors! Ah, day hikes. All you need is your body and Mo...

21 Ways To Flatten Your Belly

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<a href="http://8ce3eko7sjcucv0ho3ofv7hpa6.hop.clickbank.net/?tid=WEIGHTLOSE" target="_blank">21 Ways To Flatten Your Belly</a></h2>
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Your ultimate guide to a slimmer midsection.</h3>
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<em>This article was written and provided by our partners at </em><span style="color: #00a5d9;">Prevention</span><em>.</em></div>
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A toned, flat tummy is a goal many of us strive to achieve, but endless crunches and ditching all your favorite foods isn't the right way to do it. Fortunately, a flat belly can be attained just by incorporating small changes into your day. Here are 21 simple ways to flatten your belly.</div>
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<strong>1. Exercise with Friends</strong><br />
Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104 percent harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together. You'll motivate everyone to get moving while you grow even closer.</div>
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<strong>2. Try the Roll-Up</strong><br />
Hold a resistance band taut between your hands and lie on the floor face up, with your legs extended and arms overhead. Pull <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span> in, tuck your chin, lift arms toward the ceiling, and roll your head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do five to eight reps with 30 minutes of <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">cardio</span></span> five to six times a week. (For more super-effective exercises, check out <span style="color: #00a5d9;">how to use resistance bands</span>.)</div>
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<strong>3. Make Time for <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">Cardio</span></span></strong><br />
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67 percent more calories than resistance training or a combination of the two, according to the study. If you're low on motivation, these <span style="color: #00a5d9;">31 ways to never skip another workout</span> can help.</div>
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<strong>4. Plank Harder</strong><br />
Try the Spiderman Climber: Get into plank position with your arms and legs extended, hands beneath shoulders, and feet flexed. Keeping <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span>tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">cardio</span></span> five to six times a week.</div>
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<strong>5. Consume More Fiber</strong><br />
For every 10 grams of fiber you eat daily, your belly will carry almost four percent less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, half a cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber each. (For more tasty fiber ideas, see our <span style="color: #00a5d9;">100 cleanest packaged food awards</span>.)</div>
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<strong>6. Take Charge in Restaurants</strong><br />
Saying, "I'll go last" when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman's eating habits than an obese woman's. So when you're out for girl's night, order first. You'll keep yourself—and maybe even a friend or two—on track to a flatter tummy. (Avoid other food traps with <span style="color: #00a5d9;">six ways restaurants try to make you fat</span>.)</div>
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<strong>7. Do the Windshield Wiper</strong><br />
Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so your feet are off the floor. Keep <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span> tight and slowly lower your legs to the left as far as possible, keeping your shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.</div>
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<strong>MORE:</strong> <span style="color: #00a5d9;">Top Yoga Poses For Weight Loss</span></div>
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<strong>8. Perfect Your Posture</strong><br />
While you're driving, sitting, or just waiting at the doctor's office, imagine there's gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back. Keep your shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.</div>
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<strong>9. Cut Back on Salt</strong><br />
Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight. (Avoid these <span style="color: #00a5d9;">10 other foods that cause belly bloat</span>.)</div>
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<strong>10. Fry Fat with The Boat Move</strong><br />
Target your deepest abs muscles with The Boat. Lie face up on a mat with your arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you're balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That’s one rep. Do five reps per set, resting 30 to 60 seconds between sets.</div>
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<strong>11. Eat More Avocado</strong><br />
Just half an avocado contains 10 grams of monounsaturated fatty acids, which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in 1/4 cup servings to ward off belly fat without overdoing it.</div>
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<strong>12. Play Catch</strong><br />
Get into a crunch position: Lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.</div>
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<strong>13. Skip the Soda</strong><br />
Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! (Check out all <span style="color: #00a5d9;">seven nasty side effects of drinking diet soda</span>.) Swap soda, <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">diet</span></span> soda, and seltzer for <span style="color: #00a5d9;">Sassy Water</span>, our slimming staple beverage.</div>
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<strong>14. Ditch Alcohol</strong><br />
That glass of wine with every meal may be part of the reason your jeans are too tight. Too much alcohol can raise cortisol levels, sending fat straight to your belly.</div>
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<strong>MORE:</strong> <span style="color: #00a5d9;">10 Reasons Your Abs Exercises Aren’t Working</span></div>
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<strong>15. Sprinkle Seeds into Meals</strong><br />
Sunflower seeds are packed with tons of monounsaturated fatty acids and B vitamins, which play an important role in protecting against inflammation. Add 2 tablespoons on top of your salad and stir-fries.</div>
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<strong>MORE:</strong> <span style="color: #00a5d9;">14 Walking Workouts That Blast Fat And Boost Energy</span></div>
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<strong>16. Consume More Seafood</strong><br />
Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly-fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein, like in these <span style="color: #00a5d9;">five fresh seafood recipes</span>.)</div>
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<strong>17. Hydrate with H20</strong><br />
Forget water weight: Drinking lots of water helps flush bloat that your body might be holding onto.</div>
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<strong>18. Stand Tall While Weight Lifting</strong><br />
Stand as much as possible when doing strength-training exercises. That way your abs will naturally help to balance and stabilize your body. Concentrate on keeping your abs tight and maintaining good posture while you lift but without holding your breath.</div>
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<strong>19. Get More Sleep</strong><br />
Research from the University of Chicago shows that those who sleep seven hours or more a night lose twice as much fat and are less hungry than those who get less than seven hours of shut-eye. If sleeping's a struggle for you, these <span style="color: #00a5d9;">20 ways to sleep better every night</span> can help.</div>
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<strong>20. Keep Peanut Butter Available</strong><br />
One serving of peanut butter has 2 grams of fiber and 8 grams of protein, on top of belly-busting monounsaturated fatty acids. Try this easy recipe to add a flat belly punch to dinner: Toss a 1/2 cup of whole grain noodles with 3 ounces cooked shrimp, minced scallions, and 1/4 cup sliced red bell pepper. Dress with a mixture of 2 tablespoons peanut butter, 2 tablespoons warm water, and a pinch of crushed red pepper flakes.</div>
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<strong>21. Kickbox</strong><br />
Aerobic kickboxing is more than just a great belly fat-burning, cardio workout. All those arm thrusts and high kicks firm abs, too. (Try these <span style="color: #00a5d9;">six other "scary" exercises for women</span>.)</div>
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21 Ways To Flatten Your Belly

21 Ways To Flatten Your Belly Your ultimate guide to a slimmer midsection. This article was written and provided by our partners at...