1. Make Breakfast Your Biggest Meal
Breakfast is often dubbed the most important meal of the day. This saying is not entirely accurate, as every meal is important. Breakfast is important because it kick-starts the metabolism, supplies energy for the day, and the calories consumed at breakfast has a direct correlation to waist size. People who eat dinner as the biggest meal of the day have large waists. People who eat breakfast as the biggest meal have small waists. This is true because large portions of breakfast are burned throughout daily activities. Large portions at dinner sit in the stomach and turn into fat as you sleep.
2. High-Intensity Exercise
Jogging burns more calories during actual exercise than sprinting. However, running only takes up about 1 out of 24 hours in a day. Many studies have shown that sprinting burns seven to nine times more calories after the workout than jogging.
Apply this theory in the weight room as well. Increase the intensity of every set. Take 1 minute to catch your breath and then do another set. Be sure to pick exercises that use as many muscles as possible. That means no bicep curls of calf raises until you have a slim waist.
3. Portion Control
Portion control is not rocket science. It is brain surgery. You need to wire your brain to know when you have had enough to eat. Know that you will get a chance to eat again.
Restaurants, on average, serve meals with three times the recommended serving sizes. Take home a to-go box. At home, use a smaller plate if you have to. Sometimes people keep eating just because there is still food on their plate. A smaller plate will lead to a smaller waist.
4. Abdominal Exercise Sequence
Of the abdominal muscles, the lower muscles have the least amount of stamina. Hit these first when you are performing your abdominal routine. Good exercises are any type of leg raises. Complete as many repetitions as you can while still keeping the lower back flat.
Hit the oblique muscles second. These muscles have more stamina than the lower abdominal muscles but less than the upper abdominal muscles. Use twisting motions when training the oblique muscles. Do very high repetitions.
Work the upper abdominal muscles last. The upper abdominal muscles have more stamina than the oblique and lower abdominal muscles combined. The most common mistake people make when performing crunches is using their neck. The neck should not bob up and down. It should be held in a stationary position. Concentrate on using your abdominal muscles to lift your upper body, and complete as many repetitions as possible.
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