You absolutely do not need to live in the gym and spend a lot of money for supplements to increase belly fat burning. To remove the sides and see the cubes of the press, enough know a few basic things about human work bodies and abide by the rules of weight loss.
- Belly fat burning
- How to get rid of belly fat?
- Rule 1: proper nutrition
- Rule 2: Mobility
- Rule 3: doing the exercises
- How to make your body burn even more fat
- Train these muscle groups, they will help burn fat
- Abdominal muscles
- How to pump up the press
- Walking
- Dumbbells
- Yoga
- Mood
- Genes
Belly fat burning
Both men and women of all ages and body types, pointing to their stomach ask me the same question with puzzled face: “how to burn fat on the stomach?”
This is a real million dollar question and many companies do on this even large amounts of money. However, you absolutely not necessarily spending that kind of money to be pull up and to tone abdominal muscles. You only need to understand basic principles of working your body and burning fat.
The TV is being advertised more and more often by various simulators, which stimulate the muscles of various parts of the body, saving us from unnecessary exercise. I even remember the ad for the muscle trainer the press, which claim that thanks to him you will get the same the effect of 700 squats in just 10 minutes. In advertising show smiling men and women using exercise machine literally always and everywhere. It looks so seductive!
Several people from this ad claim to have lost weight in waist area thanks to this simulator. Men with inflated the press claim that they achieved such a result thanks to to the simulator. All this makes the viewer believe in miracles that they can create this wonderful product. But exercise (if you can call them such) will never give such effect.
Why? Yes because! Even if a woman pump up a hundred times a day, she will certainly strengthen muscles belly, but the fat will not go anywhere and the press will not be visible behind it.
Almost 50% of body fat is located directly under the skin. And the rest of you know where? Inside inside the abdominal cavity so called visceral fat.
And one press swing will not help here. And even more so this the simulator from advertising will not help you.
“Don’t believe ads and buy incinerators fat on the stomach. ”
How to get rid of belly fat?
The problem of excess weight is relevant for many people, regardless of gender and age. Get rid of body fat on the body, although difficult, but quite real. However there are especially problem areas to eliminate excess weight from which you can only applying a range of measures, these include the abdomen and hips.
Wondering how to lose belly fat it must be remembered that at a fast pace to achieve a flat and an elastic abdomen is almost impossible. Observing a few simple rules, adjusting your lifestyle, you can gradually reduce waist by saving belly fat deposits.
Rule 1: proper nutrition
The degree directly depends on the food consumed. fat deposits in the abdomen. To make her significantly reduce, you need to abandon a large amount of carbohydrates and fats, preferring protein foods. In nutrition should dominate cottage cheese, fish, eggs, low-fat meats, cereals crops, as well as fresh vegetables and fruits.
It is highly recommended to refuse flour products, baking, sweet confectionery and convenience foods. Also spicy and fried foods should be excluded from the diet, as they contribute to the accumulation of cholesterol. When getting rid of fat on the stomach should not rely only on a specific diet.
Slimming belly deposits last turn, and a dieter is prone to periodic breakdowns in nutrition and, in general, regards the diet as a phenomenon temporary. Therefore, to achieve the goal, proper nutrition must reinforced by constant physical activity and special exercises.
Rule 2: Mobility
Often belly fat is the result of sedentary work and sedentary lifestyle. In this case, you need to change daily routine, be sure to add running or long walking. However, before increasing the load on the body, it is necessary to consult a doctor to exclude possible contraindications. Daily jogging or brisk walking will help how to get rid of belly fat and tone the body, activating the muscles of the legs and buttocks.
A mobile lifestyle must be complemented by the right nutrition and performing targeted exercises that strengthen abdominal Press. At the same time, one should not bother too much with physical loads, as this can negatively affect many body systems.
An excellent option for useful physical activity is riding on roller skate or bike. These popular leisure activities contribute to activation of many muscle groups, toning the whole body and not giving fats accumulate.
Rule 3: doing the exercises
To achieve a flat stomach, daily exercise is necessary complex of special exercises. They may be different, but among them must be exercises performed in lying, on all fours and standing.
In the supine position, exercises for different abdominal groups. These include body raises with straight legs and bent knees, as well as raising straight legs with the body resting on the elbows.
Standing on all fours includes pelvic abduction left and right, up and down, as well as performing swings strictly straight legs back. Being in a starting position, standing, it is necessary to pay attention to alternately raising the knees before the clockwise and counterclockwise rotations of the housing It also helps to burn fat on the stomach, jumping rope, that put pressure on the muscles without giving them relax.
In addition to nutrition correction and proper sports regime, there are other ways to get rid of fat on the stomach. These include plastic surgery technology and the use of medications to reduce weight.
However, they can have a number of side effects and are not always are safe. Therefore, getting rid of unwanted fat sediment in the abdominal area is best done by traditional methods.
The best way to start burning fat is through cardio workouts. Here are just some of them:
- walking
- run
- swimming
- aerobics
- bike
… and sports like tennis and basketball. Any sport which makes your heart beat harder and burn fat.
However, as you burn subcutaneous fat, your skin will become more elastic. Over time, fat on the muscles will be smaller and you will appear more fit. Five cardio workouts per week!
How to make your body burn even more fat
Train these muscle groups, they will help burn fat
- Front and back of the thigh
- Gluteal muscles
- Back muscles
- Pectoral muscles
- Triceps and biceps
- Calf muscles
- Thigh muscles
- Forearm
- Deltoid muscles
Of course, cardio workouts will help speed up the process of losing weight, but do not think that you only need to download the press. This is one more serious misconception. The truth is that when you work on with all your muscles, you speed up your metabolism.
Your muscles need extra calories to support yourself. Therefore, most of the calories you consume with food, will go to the muscles, and not to body fat. Together with cardio, your heart will help you burn more more calories.
However, as fat will leave the body, it will leave with the abdomen. The fat in your body is located at whole body. You cannot remove body fat with just one parts. Of course, if you do not dare to do yourself liposuction.
Always swing your abs at the end of your workout. There is a great one cause. One way or another, abs is used for everyone other exercises.
The muscles of the press are an important stabilizer of the body. If you first you’ll pump your abs, they’ll just get tired quickly, and your whole training will be less useful. Start with the big muscles, moving to smaller ones.
“The best way to start burning fat is with cardio workouts. For example, running, swimming and cycling. ”
Abdominal muscles
Press exercises first all called to train the largest muscle of the abdomen – the rectus abdominis muscle, which flexes the spine. This is the biggest muscle on the stomach, but other muscles must also be drawn Attention.
The internal and external oblique muscles of the abdomen that I like called the “natural belt”, are on either side of the line abdominal muscles. You use them for tilting the spine and bends the waist. They also help compress the abdominal muscles, which is why you will have to work with them too. Add to your workouts. twists and turns, but be careful with sudden movements, especially if you had back problems before.
The transverse abdominal muscles are located on the sides, under the oblique muscles. They are often called the “lower press” and it is to these muscles that they should pay special attention to women after childbirth. Exercises in which need to raise legs, not torso are very useful and effective for stretching the transverse muscles.
How to pump up the press
Walking
Walking makes all the abdominal muscles work. Make sure you shake your hands while walking, and your stomach is tense. To walk need fast enough! When your body gets used to daily walks, you can’t live without them. Walk at least 30 minutes every day to achieve a good effect and drink a lot water.
Dumbbells
Lifting a dumbbell will help not only your metabolism, but also strengthen your bones. Women who do strength exercises are less likely to develop osteoporosis in the future. These exercises are also useful for general body condition and energy. person.
Contrary to popular belief, training with dumbbells is not entail huge muscles, which then turn into fat. They will give you a more feminine and beautiful shape. If you like strength exercises, be sure to do by this.
Yoga
Yoga is perfect if you need to stretch your body, and in features of the abdominal and back muscles. It affects your posture and makes you taller and slimmer. Pilates and other related exercises also perfect. The most important thing is that you find an activity that you would like it. So you can have fun and to do useful work at the same time.
You can also use exercise complexes at home conditions as in the video.
Mood
“Yoga is perfect if you need to stretch your body,
and especially the abdominal and back muscles. ”
The most important thing is the right attitude. Do not try to give yourself rating. If you work out with dumbbells, you can type several kilogram, while you lose centimeters at the waist. Instead of this, set a goal – to fit into old jeans. You will notice a difference every two weeks and this should give you strength.
Walk as much as possible. Do your daily leg stretches and backs to improve your posture. Try to sit right behind the wheel and make sure that you do not stoop in the mirror. Do not let shoulders fall forward while you work at the table. Because of everything of this, you can look a cut below.
Genes
I have to admit. We all saw people with good genes and they wondered if they knew how happy they were. Maybe not but we don’t care. Take it as a special experience. Don’t blame your ancestors in your figure, do not let yourself feel helpless. You just have to try a little more than other.
You will be able to get in shape and have an attractive figure with cardio training, healthy, balanced, low calorie diet and other things. You can believe it truth.
I do not tell you that it is easy, but that there is nothing in it complicated. In today’s world, when people don’t even need to going out to fry yourself a piece of meat is tempting spend a few dollars and get in shape in 10 minutes. However, the human body has not changed much over the past thousand years old. Think about how your grandparents worked and try repeat and apply this in your life. You will see, excellent The result is provided to you!
Interesting topic:
- How to lose weight fast: 3 easy steps proven by science
- How to eat to remove fat from the abdomen and become thin