So just how much fiber do you need? The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Another general guideline is to get 14 grams of fiber for every 1,000 calories in your diet. Achieving these goals is beneficial to your overall health, and fiber helps you feel fuller longer.
The best sources of soluble fiber are oats, dried beans and some fruits and vegetables. Although there is no dietary reference intake for insoluble or soluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams per day with about one-fourth — 6 to 8 grams per day — coming from soluble fiber.
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To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs,
completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your
navel to your backbone. One isometric contraction of "X" seconds is one repetition.
Training days for the Stomach Vacuum are Monday, Wednesday, and Friday.
Week 1: 3 sets of 20 seconds
Week 2: 3 sets of 40 seconds
Week 3: 3 sets of 60 seconds