Everyone wants to prepare their body for the beach season, and most often it all comes down to one thing – you need to start a bump press. Girls and guys in this period are interested in how to remove the stomach and sides, make waist already. Guys are trying to pump up the cubes of the press and the girls want make a beautiful flat stomach.
But how to pump up a beautiful press, because the closer the summer, the sharper becomes a question of a beautiful belly? And there are cases when systematic, regular and technically trained athletes do not can achieve press cubes.
In this article I will talk about basic principles that will help remove fat from the sides and abdomen and achieve a beautiful press. AND I’ll also tell you little-known “chips” that will help you get started. relief press for men, and pump up a flat tummy and slim waist to the girls.
- The right strategy to train your bump
- 1. Do you want to pump up the press? Stop training the press!
- 2. Do not eat after 6 pm does not really help fight fat
- 3. Workout with a hoop for the waist does not help reduce waist
- 4. To lose weight, you need to run – this is a myth!
- 5. Aerobic exercise will not help burn fat if:
- 6. Don’t be mistaken about low-carb diets.
- The right strategy to train your bump
- 1. Do you want to pump up the press? Stop training the press!
- 2. Do not eat after 6 pm does not really help fight fat
- 3. Workout with a hoop for the waist does not help reduce waist
- 4. To lose weight, you need to run – this is a myth!
- 5. Aerobic exercise will not help burn fat if:
- 6. Don’t be mistaken about low-carb diets.
The right strategy to train your bump
1. Do you want to pump up the press? Stop training the press!
At first glance, the recommendation may seem absurd and pointless, but there is no point in overloading the rectus muscle the abdomen with grueling workouts if it is hidden under a layer fat. Excessive abs workouts won’t help burn fat locally, that is, in the desired place (in our case, on the stomach). This approach to abdominal training will only lead to imbalance between the extensors of the back and the press and can become the cause of lower back pain. It is better to download the press 2-3 times a week after training large muscle groups, in 2-3 approaches to failure or almost before him. The intensity of the exercises for the press should be high, you need to work with full dedication. Of this will be enough to get strong and bumpy the press. The rest will help you with aerobic exercise and proper diet.
2. Do not eat after 6 pm does not really help fight fat
Starvation does not help burn more fat, and can even vice versa lead to its increased accumulation. When you are starving, then more burn muscle, not fat. And muscle mass just helps the body burn fat, and the less muscle fiber – the less fat can be burned. You can safely eat after 18:00, 20:00 and even after 24:00, the main thing is to follow the rule – after 6 pm do not eat carbohydrates, all food should be protein. The evening diet or a night snack, which does not slow down the process of burning fat, can to be like this:
A) Protein shake in water or skim milk, with protein content of at least 70%
B) Fish, chicken, beef (100-200 gr) + light vegetable salad (cucumbers, tomatoes, cabbage, onions, greens). Have some potatoes corn, beets – it is strictly prohibited!
3. Workout with a hoop for the waist does not help reduce waist
Training with a hoop is not very energy-intensive, they have weak training effect on the cardiovascular and muscle system. It is foolish to hope that training with a hoop will help burn fat on the stomach and make the waist thinner when they give in principle low calorie expenditure.
Heavy burns will be more effective in burning calories and fat. basic exercises such as deadlift, barbell squats on the shoulders, pull-ups on the horizontal bar. And even push-ups from the floor to you help burn more fat at the waist because they use more muscle and so the body has to spend more calories. In during these exercises, the heart begins to beat faster, the temperature the body rises, free glycogen in the muscles is burned, and this the conditions under which fat begins to burn in the human body.
4. To lose weight, you need to run – this is a myth!
The misconception to think that for weight loss you need to go on a treadmill track, and weight training in the gym is for wanting to gain muscle mass.
In both training options, fat burning is a decisive factor. or a mass gain will be a diet. From the right one nutrition by 80% will depend on the final result. Physical loads will act only as a catalyst, i.e. an accelerator these processes. I do not argue, during aerobic exercise mostly fats are burned, and during anaerobic (power) energy source creatine phosphate and glycogen (glucose) act. But after power training during recovery, energy loss will be offset by burning fat breakdown in the body. But it is only subject to a properly composed diet.
That is, aerobic training burns fat reserves well time of the training itself, but at the end of it, they have little effect on fat burning. During strength training, an energy source for muscles carbohydrates act, that is, glucose, but at the end of classes in the hall, weight training spur fat burning on a long time after them.
Conclusion: if possible, you need to combine power and aerobic workout. In the bump press training, this is a great option. pump up relief cubes.
5. Aerobic exercise will not help burn fat if:
- Before training, you had a good meal containing foods carbohydrates (bread, sweets, cereals, pasta, fruits, potatoes and the like like that)
- If aerobic exercise occurs before strength training. When did you first go for a run or walk at an accelerated pace half an hour – an hour, and then went to train with a barbell
Train correctly: strength training should be the first, for which muscles need energy in the form of glucose located in blood, muscles and liver, then we do a hitch after training in in the form of a treadmill, exercise bike or ellipsoid.
And in the easy, but you can interval mode, we work another 15-20 minutes over burning fat. So you start the intensive process fat burning and this will happen much earlier than if you will separately perform aerobic training and separately give muscle power loads.
To burn fat during aerobic training, you must first run for 20 minutes and spend all glycogen from the muscles, and only after This will use fat as energy.
6. Don’t be mistaken about low-carb diets.
It is a misconception that long-term low-carb or a carbohydrate-free diet will help remove fat as much as possible and make beautiful embossed press.
If you adhere to a carbohydrate-free diet for more than 20 days, without adding carbohydrate food to the diet, then:
- Instead of the press, you get bowel problems from a lack of fiber, as well as liver and kidney damage from excess ammonia and other toxins (ketone bodies) from an excess of protein in food
- Due to lack of fuel for the brain (our brains are fed glucose, which is why they recommend eating chocolate before exams) you will greatly “slow down”. And also you will constantly freeze and it will be difficult for you to train or do physical work. Here just will not have the strength for anything.
- The worst news: you lose more muscle than it burns fat. You will notice that in spite of all the efforts and tortures of yourself, the fatty layer does not decrease, but the forces become less and less.
One of the methods for proper fat burning is to alternate low carb meals with boot. That is, once every five days you give your body a fair amount of carbohydrates, then again reduce their number. This technique accelerates metabolism. (metabolism), improves mood and desire to move along the path to relief press. So you will lose maximum fat when minimal muscle loss. But this is not the only technique. Sign up for a free newsletter to always receive new articles and do not miss anything.
In addition, read how to download the press correctly.