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5 Steps to a flat tummy in 7 days

You’ve been missing your routine at the gym very often thanks to your busy schedule (or plain laziness) and suddenly you realize that in one week you have to attend a wedding.

You want to wear your favourite saree or figure-hugging dress but are worried about your flabby stomach bulging out. Well, you still have a last option. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don’t have to completely alter your daily habits to get a flat stomach within 7 days!

Step one:

If you want to build muscle and burn fat at the same time, you have to perform circuit training, three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don’t forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

Step two:

You have to work on your abdominal muscles three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.

Step three:

The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.

Step four:

To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.

Step five:

Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool!

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Posted by on April 8, 2012. Filed under HEADLINES, HEALTH. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

27 Responses to 5 Steps to a flat tummy in 7 days

  1. 5 steps

    April 8, 2012 at 10:39 am

    Tried them,never worked.

  2. sibeso

    April 8, 2012 at 10:40 am

    wowww nyc one tumfweko…this is great great for me…bt wat abt that belt which uses electricity..n then vobrates on ur tammy…is it also advicasable.

  3. Zone Reality

    April 8, 2012 at 11:01 am

    If you blessed with curves, be proud of ‘em.

  4. The Pheonix

    April 8, 2012 at 11:16 am

    this is very good advice, i hope Mr GBM has read this article because that man really needs to lose weight, He looks very disgusting like a pig and he makes me feel like vomiting.

  5. Air Mukwai_

    April 8, 2012 at 12:22 pm

    it has been observed that men who drink castle and eat too much imichopo have BIG tummies (one pack) …. & ladies who like taking hard ciders and eat sausages while drinking have double layered tummies….

  6. Air Mukwai_

    April 8, 2012 at 12:25 pm

    in short BIG tummies make mission impossible in couples…

  7. Monster Crock

    April 8, 2012 at 1:25 pm

    i saw da most disgustin abnormal fat man at poteco club n ndl wit a teenage gal. I wonder wat dat youngstar thnks coz da old man z mo than GBM by far…mweba ina ubupuba mwila isebanya tapaba nefyo mucita. Wek on yo fat bodies.

  8. Chuung-suu-lee

    April 8, 2012 at 2:12 pm

    Dats rubish nd useless..jst do pull ups nd push ups nd u gonna hv sexy paks….

  9. KAPALAKASHA

    April 8, 2012 at 2:24 pm

    @ PHEONIX, IF GBM LOOKS LIKE A PIG & MAKES U FEEL LIKE VOMMITING….YOUR FATHER LOOKS LIKE A WHAT….BE MINDFULL WHEN U MAKE SOME COMMENTS…SOME OF U YOUR PARENTS WHOM I RESPECT SO MUCH CNT EVEN COME IN PUBLIC….EVERY PERSON U SEE IN PUBLIC HAS DEAR ONES SO MIND THE WAY U COMMENT…HOW CN U LIKEN A HUMAN BEING WHO WAS CREATED IN THE IMAGE OF GOD TO A PIG….U ARE POLITELY INSULTING GOD…..find something better to do…….NAKALEBALIKA……

  10. Narrant

    April 8, 2012 at 2:34 pm

    One enjoys blogs on Nyasa Times & Malawi Democrat. Very decent cotributions.

  11. NIKITA

    April 8, 2012 at 2:37 pm

    Mwe bantu i need to get rid of this stomach!Lelo today im starting this exercise.Wafwa walemana,today is the day,i need to get my s e x y back asap.

  12. wilson

    April 8, 2012 at 3:24 pm

    lets not b insulting please God loves u and u were creatd in the image of him. He sent his only loved son to die for u and me, lets cerebrat his resulection with love. Love u all

  13. dnice

    April 8, 2012 at 3:54 pm

    i will be going to the Gym in next 2 hours. do the work outs and then go downstairs for a good swim. does work for me. i wish i could me more consistent though

  14. Morphology

    April 8, 2012 at 6:32 pm

    @pheonix do u’v a psnal grudge 4 GBM coz honestly most thse men wt jackets’v got beliz. . .any way w@ works 4 othrs wldn’t work 4 me, jst jok’g n’dietary modifications do th trik 4 me tumy bt nt me hips,cn thse 5 steps apply

  15. Dr. Pauline K

    April 8, 2012 at 9:32 pm

    what would you do if you have been assigned to operate on your father’ s testicles that have been swelling up and you’re the only specialist doctor in the district? the operation is urgent…. advice plz !

  16. Gibz

    April 8, 2012 at 11:29 pm

    imagine @Phonex GBM waz yr father? Hw r u goin 2 tak doz insults?

  17. Nigger

    April 9, 2012 at 9:11 am

    Nice article ruined by insults

  18. Myalicious bwalya

    April 9, 2012 at 6:10 pm

    Jst go ahead wth operation Dr Pauline. Ths is yo father, save him, save a life.

  19. African gal

    April 10, 2012 at 10:39 am

    @Phonex GBM you are such a big chipuba,it’s normal for a man to have a big tummy

  20. Ian

    April 10, 2012 at 11:42 am

    Carolina Rodriguez is the office slut who is abusing Zambian tax payers money at the Zambian High commission in Ottawa Canada

  21. Corrector!!

    April 10, 2012 at 2:01 pm

    can it work for a pregnant woman?

  22. 0973588521

    April 11, 2012 at 6:21 am

    People are beginning to avoid TUMFWEKO because of insults on lack of civility on the blog. Can someone please find a way of removing comments that are unpalatable?
    This is a very progressive article though. Make them a daily routine please TUMFWEKO.
    For those interested, please check up ‘askmen.com’- great advice there too.

  23. gen rex nongo

    April 11, 2012 at 3:04 pm

    has Austin Liato and Ronnie Shikapwasha read this.It will work to their advantage especially before going to prison.

  24. thoz who tok dnt kno

    April 11, 2012 at 3:07 pm

    @monster crock, tapaba nefyo mucita. Wek on yo fat bodies. ukese tukakulange ama styles mwaiche tukamone ndatawakabutuke.

  25. Wanu Ngwee

    April 11, 2012 at 10:33 pm

    This is absolutely true, I’ve been doing alot of what is suggested and have lost a good percentage of the unwanted fat in me. Butnow that I feel so fit for her, my Janet c has just disappeared into thin air. Please help me find her!!

  26. Smart walker

    April 14, 2012 at 4:41 pm

    The quickest method to reduce weight is to simply walk to and from work(if you stay in chelston,lusaka,you need three hours to reach the city centre.leave home at 05:00 hrs( i once walked and it took me 3 hours) and eat a lot of traditional foods,veges and less fatty foods.Africans think if you are walking then you are poor.This will kill us

  27. Corrector!!

    April 16, 2012 at 11:57 am

    Simple two step process for losing weight:
    1. Turn your head to the left
    2. turn your head to the right.
    Now repeat these steps each time you are offered food…