10 exercises that you can do in 10 minutes to lose belly fat

A saggy and flabby belly is a major area of concern for most of the people. Unhealthy food choices, poor lifestyle habits and sitting all day long in front of the laptops lead to fat accumulation particularly in the mid-section, making your clothes feel tighter. A bulging belly not only makes you feel conscious about your look but is also unhealthy. This type of fat is referred to as visceral fat, which is linked with type 2 diabetes, heart disease, and other conditions. The most annoying thing about abdominal fat is that it is hard to lose, especially if you do not have enough time to spare in the gym due to your busy schedule. Luckily, even 10 minutes a day can help you come to shape. Here are 10 exercises that work particularly on your abdominal muscles and help to burn all those extra fat from the mid-region. You need to do each of these exercises for 45 seconds, followed by 15 seconds of resting period.

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02/11​Flutter kicks

Step 1: Lie down on your back with your legs together and hands underneath your buttocks.

Step 2: Lift your right leg off the ground slightly past the hip height. At the same time lift the left leg so it hovers a few inches off the floor. Your back should be on the ground.

Step 3: Hold this position for 5 seconds, then switch the position of the legs, making a flutter kick motion.

Step 4: To make this exercise more challenging, lift your head and neck off the floor.

03/11​Kettlebell Swing

Step 1: Stand with your feet shoulder-width apart and hold a kettlebell from the handle with both hands.

Step 2: Bend your knees slightly, push your hips back, and swing the weight between your legs.

Step 3: Stand up, contract your glutes and swing the kettlebell up to about chest height.

Step 4: At the top of the momentum, lock your elbows, keep core tight, and quads and glutes contracted. Return to the squat position and repeat.

04/11Leg raise

Step 1: Lie down on your back with your legs straight and together.

Step 2: Place your hands by your side and keep your legs straight and lift them to the ceiling until your butt comes off the floor.

Step 3: Slowly lower your legs back to the ground.

Step 4: Wait for 2-3 seconds then again take your legs up.

05/11​Bhujangasana or Cobra pose

Step 1: Lie on your stomach with your feet wide apart from each other and hands stretched overhead.

Step 2: Join both your legs and rest your forehead on the ground.

Step 3: Pull back your hands underneath your shoulders (palms resting by the side of chest), keeping your elbows close to the body.

Step 4: Take a deep breath and gently lift the upper half of your body.

Step 5: Breathe in and out in this pose for 4-5 seconds and then come back to the starting position.

06/11​Leg ins and outs

Step 1: Sit down on the ground with your knees bent and feet placed firmly on the ground.

Step 2: Keep your hand next to your hips. Your entire body weight should be on your butt and hands.

Step 3: Slowly extend your legs out and back in towards your chest.

07/11​V-ups

Step 1: Lie on your back and extend your arms behind your head. Feet should be kept together and toes pointed.

Step 2: Keeping your legs straight, lift them up and at the same time raise your upper body off the floor.

Step 3: Keeping your core tight, reach out for your toes.

Step 4: Lower yourself and return back to the original position

08/11​Mountain Climbers

Step 1: Get into a high plank position with your hands placed directly under your shoulder and toes tucked in. Your back should be in a straight line.

Step 2: Bend your right knee and bring it near your chest, pause and then take it back to its original position.

Step 3: Repeat the same with your left leg. It should look like you are running on your hands and knees.

09/11​Russian Twist

Step 1: Sit down on the floor with your knees bent and feet lying flat on the ground.

Step 2: Lean back slightly so your torso and thighs form a V-shape or a 45-degree angle.

Step 3: Clasp both your hands in the front and lift your feet slightly off the ground.

Step 4: Engage your core muscles to twist your torso first to the right, then back to centre, and then to the left.

10/11​Side plank with leg lift

Step 1: Lie on your right side and balance your body weight on your right forearm and right leg.

Step 2: Lift your hips in the air to form a straight line from shoulders to ankles.

Step 3: While keeping your torso stable, lift your left leg without bending your knee.

Step 4: Take your left leg up (1 foot) then bring it back to the starting point. Try not to drop your hips.

11/11​Reverse Crunches

Step 1: Lie on your back comfortably with your legs stretched and arms resting by your side.

Step 2: Bend your knees and lift them off the floor to bring them to your chest level. This is the starting point.

Step 3: Roll your pelvis upward so that your knees come close to your forehead.

Step 4: Hold the pose and then lower the pelvis back to the starting position, keeping your knees near your chest.

Source: https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/best-exercises-to-lose-belly-fat-10-exercises-that-you-can-do-in-10-minutes-to-lose-belly-fat-how-to-burn-belly-fat-fast/photostory/80154267.cms?picid=80154326

Jerry Seinfeld: Transcendental Meditation and weight training will 'solve just about anyone's life'

 

Comedian Jerry Seinfeld believes there are just two healthy habits that “could solve just about anyone’s life”: Transcendental Meditation and weight training, he said during a recent episode of the podcast, “The Tim Ferriss Show.”

Seinfeld, 66, explained that incorporating these techniques into his routine have helped him stay productive, focused and creative throughout his career. Here’s what you need to know about weight training and Transcendental Meditation:

TM: ‘The ultimate work tool’

Transcendental Meditation (or TM) is a proprietary form of meditation that requires sitting for 20 minutes twice a day and repeating a mantra. (TM is taught by certified instructors and costs $380 to $960 on a sliding scale.)

Oprah Winfrey, hedgefund billionaire Ray Dalio and even singer Lady Gaga are proponents of TM, and credit much of their success and productivity to the practice.

Seinfeld agrees, calling TM “the absolutely ultimate work tool.”

So, what makes this type of meditation so special? Practicing TM “allows the active thinking mind to just, all of it to just settle down, and experience quieter levels of thought,” Bob Roth, TM instructor and CEO of The David Lynch Foundation, said in a 2014 YouTube video.

According to Seinfeld, TM helps to reduce stress and increase energy and focus. “As a standup comic, I can tell you, my entire life is concentration fatigue,” he said. “Whether it’s writing or performing, my brain and my body, which is the same thing, are constantly hitting the wall. And if you have [TM] in your hip pocket, you’re Columbus with a compass.”

Seinfeld practices TM twice a day or “any time I feel like I’m dipping,” he said. For example, if he isn’t feeling inspired during a writing session, he will meditate. “If I sit down and the pen doesn’t move for like 20 minutes, I know I’m out of gas,” he said.

Weight training three times a week

Seinfeld’s workout routine includes a mix of lifting weights for an hour and interval cardio training three times a week.

Seinfeld initially got into weight training by doing Bill Phillips’ “Body For Life” program, a 12-week diet and exercise regimen that includes exercising six times a week (three days for lifting weights and three days of high-intensity interval training) and eating six small meals a day. Now exercise is a crucial part of his daily routine.

“There are a lot of days where I want to cry instead of do it because it really physically hurts,” Seinfeld said. “But I just think it’s very balancing to the forces inside humanity that I think are just, they overwhelm us.”

There’s some science to this healthy habit: Studies have shown that resistance training workouts (exercises that strengthen your muscles using external resistance, like free weights, machines or your own bodyweight) can relieve symptoms of anxiety.

The physical activity guidelines for Americans suggest that adults get 150-300 minutes a week (or 20-45 minutes a day) of moderate-intensity activity, or 75-150 minutes a week (or 10 to 20 minutes a day) of vigorous-intensity aerobic physical activity. 

Check out: Jerry Seinfeld: ‘Success is the enemy of irritability and crankiness’ — how to stay productive and motivated


Source: https://www.cnbc.com/2021/01/01/seinfeld-meditation-and-weight-training.html

Jerry Seinfeld: ‘Success is the enemy of irritability and crankiness’ — how to stay productive and motivated

It’s been more than 20 years since Jerry Seinfeld’s eponymous television show, which ran for nine seasons, ended. But Seinfeld, 66, still works as a comic and made $51 million dollars in 2020, according to Forbes.

So to what does Seinfeld credit his creativity and career longevity? “Having a very cranky nature,” he said during a recent episode of the podcast, “The Tim Ferriss Show.”

While Seinfeld may have been partially joking, he does have a process. Here the tips that keep Seinfeld motivated — and you can use them, too.

Accept frustrations

Seinfeld said the majority of his job requires writing, editing and developing jokes, often re-writing every word in a joke several times on a legal pad until it feels perfect. Indeed, “work time” can be incredibly frustrating and occupying, he said.  

But that’s the same drive that keeps Seinfeld working: “Success is the enemy of irritability and crankiness,” he said. “Because now you have money, and you can remove the difficulties from your life and that’s not good.”

As someone who has made a lot of money, Seinfeld said, “the thing that did that really solve almost all of that issue is I got married,” he said. Being married and having kids means that the material will “never run out,” he said.

Set a time limit

“If you’re going to write, make yourself a writing session,” or a determine a digestible time that you’re going to use to write or work on something, Seinfeld said. For example, you could set an alarm for 30 minutes or 10 minutes, depending upon what you feel like you can handle.

“Don’t just sit down with an open ended,” he said, “that’s a ridiculous torture to put on a human being’s head.”

When you have an end point in sight, it also creates a reward to strive for, Steinfeld said on the podcast. “If you have the guts and the balls to sit down and write, you need a reward at the other end of that session,” he said.

Enjoy the accomplishment

To stay organized, Seinfeld said he has two phases of writing: “the free, play, creative phase, and then there is the polish and construction phase.” He often sits down with “15 or 20 pages of stuff that’s in various stages of development,” plus a smaller notebook with random notes and ideas, he said.

An idea “is like an archery target 50 yards away,” he told Ferriss. “I take out my bow and my arrow, and I go, let me see if I can hit that.” On a good day, he said he’ll write about half a page of a legal pad.

Seinfeld likes to spend “inordinate amounts of time refining and perfecting every single word” until he’s ready to share his material.

In fact, Seinfeld said he has a rule that he won’t show people his writing right away. “I will always wait 24 hours before I say anything to anyone about what I wrote,” he said. That way, he can enjoy the satisfaction of having written something, without another person’s opinion getting in the way.

Source: https://www.cnbc.com/2020/12/09/jerry-seinfeld-success-and-productivity-tips-on-tim-ferriss-podcast.html