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Exercise

The best way to reduce overall fat is indulging in cardiovascular workouts such as dancing, bike riding, rowing, running, jogging, paying basketball and football. Such workouts reduce the extra fat over the Abs.

Having said this, such workouts would also tend to lower body fat elsewhere as it is not possible to target fat loss in any specific area of the body through workouts.

However, limiting the exercises to cardiovascular workouts would result in loss of muscle mass, including the muscles in the Abs. To limit muscle mass loss, it is important to indulge in regular resistant training.

Lifting weights is a good option.

Although most people want to develop six pack Abs to show off, the primary purpose of the Abs is to work in conjunction with back muscles to maintain correct posture and stabilise the spine.

The exercises aimed at developing six-pack Abs therefore need to align to support the spine. Some exercises that help are crunches, sit ups, leg lifts and static holds.

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Besides picking sound food choices, ensure good dietary habits. Some good pointers in this direction include:

Do not skip breakfast. A healthy and balanced diet requires consumption of breakfast on a daily basis. Skipping breakfast invariably leads to a heavy lunch and a heavy lunch invariably leads to drowsiness and an unproductive evening. Healthy cereals, fibre rich breakfast bars or even an apple makes for easy and quick options, while still ensuring nutritional value.

Opt for light but frequent meals rather than a few heavy meals to keep metabolism steady. Long gaps between meals tend to slow down metabolism and cause hunger pans, which may prompt overeating. To ensure proper metabolism, ensure that the breakfast is the heaviest meal of the day, lunch is the second heaviest meal of the day and dinner the lightest meal of the day. Intersperse these three meals with snacks.

Drink adequate quantity of water to not only keep the body hydrated but also to wash away the toxins that store up as fat. The optimal quantity of water required is roughly the same figure in ounces as half the person’s body weight in pounds. Consuming less than optimal water may cause dehydration. Drinking excessive water may dilute essential salts and minerals. Sports drinks or potassium rich fruits such as bananas and apples constitute ideal supplements for water, when indulging in heavy physical activity and when sweating a lot.

Make sure to get adequate sleep. Sleep deprived people burn off muscle rather than fat and tend to overeat.

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The benefits of water: Do you know how much water to drink every day?

The European Food Safety Authority recommends that women should drink about 1.6 litres of fluid and men should drink about 2.0 litres of fluid per day. That's about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man.

You get about 20% of your water every day through food so a general rule is to drink 2 litres of water a day. This is the equivalent to a large bottle of fizzy drink or three-and-a-half pints.

If you're feeling thirsty you're already dehydrated so don't wait until you need a drink, sip small amounts throughout the day to keep yourself hydrated.

1. Water helps with weight loss
Great news for anyone trying to lose a few pounds - water naturally reduces your appetite.

A lot of people confuse feeling thirsty with feeling hungry so they eat when their body wants them to drink something. When you're dehydrated, fat cells become harder to break down and so anyone actually trying to diet will find it a lot harder if they don't drink very much.

2. Water is a natural wrinkle-buster
According to a recent study, almost 1 in 5 women who drank 1.5 litres of water per day saw a reduction in wrinkles after 6 weeks without making any other changes to their diet.

As well as wrinkle-busting, it's said to give us sparkly eyes, clear our skin of spots and make us look glowing and healthy. But water has lots of benefits for your health too.

3. Water stops headaches and dizziness
Don't reach for the pills straight away, your headache could be a symptom of being dehydrated so drinking water should make it go away.

Even tension headaches and dizziness, which can be brought on by fatigue can be cured or helped by drinking water - this is because fatigue is also a sign of dehydration.

4. Water clears your skin
Most people know that drinking more water can be good for clear skin and it can also help the symptoms of acne.

If you've got dry skin, drinking water will give it more moisture but that's not all. Water flushes toxins out of your body and anything else that shouldn't be there so it clears your skin of any dirt and bacteria.

5. It fights infections
Drinking water can help fight infections all over your body, not only because it flushes out toxins but because when you're dehydrated you're more likely to catch a bug.

It's especially good for getting rid of and preventing urine infections and kidney stones.

Being well hydrated is also great for allergies and colds, because it clears the airways. Even cold sores can be reduced by drinking more water because they tend to pop up in places where your skin is particularly dry.

6. It keeps you regular
If you suffer from constipation or piles you might have been told to increase how much fibre you eat. This is definitely one way of getting rid of the problem but you'll need to drink more water for the fibre to work properly. Otherwise it could have the opposite effect and make you worse.

7. It makes you exercise better
It's common sense to replace the fluids you lose when you sweat with water, but what might not be obvious is that your body works better and harder during your workout if you drink water.

8. It improves concentration
Because your brain is made of around 85% water if you get dehydrated it can affect your concentration and even your short-term memory.

It has a particularly strong effect on your maths skills and it's all because lack of water causes your brain's energy levels to decrease.

9. It boosts your energy
In the same way that not drinking enough water makes your brain slow down it has the same effect on your body.

For example, your muscles are around 75% water, your bones are about 22% and your blood is around 83%.

If you're dehydrated, all these body parts don't work as well as they should meaning you lack energy and feel tired or lazy.

10. It supports your heart
The hardest working muscle of all needs a lot of water to keep it going at full speed.

When you get dehydrated your blood gets thicker so the heart has to work even harder. And if your heart is weak it can lead to more serious heart problems later in life.

A study by Eden found that drinking more than five glasses of water a day could cut your chances of having a heart attack by 41%, compared with people who drank less than two glasses a day.

If you're worried you're not drinking enough:

- Measure how much you're drinking for a few days to see if it's anywhere near the minimum amount
- Check your wee. If it's pale and clear then you're drinking a healthy amount. If it's dark yellow and cloudy you might be dehydrated or not drinking enough.

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6 Pack Abs – Diet Versus Exercise, Which Is More Important?

Diet plays a crucial role in developing 6 Pack Abs. Developing 6 Pack Abs requires shedding stored up body fat.

One pound of fat is about 3500 calories. A diet pattern that controls the calorie intake and reduces consumption of say 350 calories a day would ensure that the body sheds a pound of fat in ten days or three pounds of fat in a month.

A diet rich in calories and fat may negate the gains resultant from a strict exercise regimen. Exercises burn up the stored up fat in the body but if the person consumes more calories or even the same calories that exercise burn, the weight remains stagnant.

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Pan-Grilled Salmon with Pineapple Salsa

Fish is a lean protein source. Salmon is particularly good because it contains plenty of heart-healthy fats called omega 3s

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