You absolutely do not need to live in the gym and spend a lot of money on supplements to increase the burning of fat on the stomach. To remove the sides and see the cubes of the press, it is enough to know a few basic things about the work of the human body and follow the rules for dealing with excess weight.
Belly fat burning
And men and women of all ages and body types, pointing to their stomach, ask me the same question with a puzzled face: "How to burn fat on my stomach?"
This is a real million-dollar question and many companies make even large sums of money on this. However, you do not have to spend that much money to be to tighten and tone the abdominal muscles. You only need to understand the basic principles of your body and burning fat.
Various television simulators are being advertised on TV more and more, which stimulate the muscles of various parts of the body, saving us from unnecessary exercises. I even remember the advertisements of the simulator on the muscles of the press, where they claim that thanks to it you will get the same effect as from 700 squats in just 10 minutes. Advertising shows smiling men and women using the simulator literally anytime, anywhere. It looks so seductive!
Several people from this ad claim to have lost weight in the waist thanks to this trainer. Men with inflated press claim that they achieved this result thanks to the simulator. All this makes the viewer believe in the miracles that this miraculous product can do with them. But exercise (if you can call it that) will never give such an effect.
Why? Yes because! Even if a woman pumps up the press a hundred times a day, she will certainly strengthen her abdominal muscles, but the fat will not go anywhere and the press will not be visible behind him.
Almost 50% of body fat is located directly under the skin. And the rest of you know where? Inside the inside of the abdominal cavity, the so-called visceral fat.
And one press swing will not help here. And even more so, this simulator from advertising will not help you.
"You should not believe the ads and buy devices for burning 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. Getting rid of body fat is difficult, but realistically. However, there are especially problem areas, which can be eliminated by applying a whole range of measures, these include the abdomen and thighs.
When wondering how to get rid of fat on the stomach, you need to remember that at a fast pace to achieve a flat and elastic abdomen is almost impossible. By following a few simple rules, adjusting your lifestyle, you can gradually reduce the waist, saving the stomach from dangerous fatty deposits.
Rule 1: proper nutrition
The degree of fat deposition in the abdomen directly depends on the food consumed in food. In order to significantly reduce it, it is necessary to abandon a large amount of carbohydrates and fats, giving preference to protein foods. Cottage cheese, fish, eggs, low-fat meats, grains, as well as fresh vegetables and fruits should predominate in the diet.
It is highly recommended to refuse flour products, pastries, sweet confectionery and semi-finished products. Spicy and fried foods should also be excluded from the diet, as they contribute to the accumulation of cholesterol. When getting rid of belly fat, you should not rely only on a certain diet.
Deposits in the abdomen during weight loss go last, and a person who follows a diet is prone to periodic breakdowns in nutrition and, in general, regards the diet as a temporary phenomenon. Therefore, to achieve the goal, proper nutrition should be supported by constant physical activity and special exercises.
Rule 2: Mobility
Often belly fat is a consequence of sedentary work and a sedentary lifestyle. In this case, it is necessary to change the mode of the day, be sure to add running or long walking to it. However, before increasing the load on the body, it is necessary to consult a doctor in order to exclude possible contraindications. Daily jogging or brisk walking will help to get rid of fat on the abdomen, as well as tone the body, activating the muscles of the legs and buttocks.
A mobile lifestyle must necessarily be supplemented by proper nutrition and the implementation of targeted exercises that strengthen the abdominal press. At the same time, one should not bother too much with physical activity, as this can negatively affect many body systems.
An excellent option for useful physical activity is rollerblading or cycling. These popular types of leisure activities contribute to the activation of many muscle groups, toning the whole body and preventing fats from accumulating.
Rule 3: doing the exercises
To achieve a flat abdomen, a daily set of special exercises is necessary. They may be different, but among them must be exercises performed in the supine position, on all fours and standing.
In the supine position, exercises for various abdominal groups are most effective. These include raising the torso with straight legs and bent knees, as well as raising the straight legs with the body resting on the elbows.
Exercises, standing on all fours, include the abduction of the pelvis left and right, up and down, as well as performing swings with straight legs straight back. While in the initial standing position, you need to pay attention to alternately raising the knees in front of you and the clockwise and counterclockwise rotation of the body, as well as the burning of fats on the abdomen, which are facilitated by jumping ropes, which expose the abdominal muscles to tension, preventing them from relaxing.
In addition to correcting nutrition and observing the correct sports regime, there are other ways to get rid of belly fat. 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 safe. Therefore, getting rid of unwanted fat deposits in the abdominal region is best done by traditional methods.
The best way to start burning fat is through cardio workouts. Here are just a few of them:
... and sports like tennis and basketball. Any sport that makes your heart beat faster and burn fat.
However, as you burn subcutaneous fat, your skin will become firmer. Over time, muscle fat will be less and less, 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
- 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 another serious misconception. The truth is that when you work on all your muscles, you speed up your metabolism.
Your muscles need extra calories to support themselves. Therefore, most of the calories you consume with food will go to muscle, not body fat. Together with cardio, your heart will help you burn even more calories.
However, as the fat will leave the body, it will leave the abdomen. The fat that is in your body is located throughout the body. You will not be able to remove body fat from only one part. 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 reason for this. One way or another, abs is used for all other exercises.
The muscles of the press are an important stabilizer of the body. If you pump the abs muscles first, they will simply tire quickly, and your entire workout will be less useful. Start with larger muscles, moving to smaller ones.
"The best way to start burning fat is with cardio workouts. For example, running, swimming and cycling."
Abdominal exercises are primarily designed to train the largest muscle of the abdomen - the rectus abdominis muscle, which flexes the spine. This is the largest muscle in the abdomen, but other muscles also need attention.
The internal and external oblique muscles of the abdomen, which I like to call the “natural belt,” are located on both sides of the rectus abdominis muscle. You use them for tilting the spine and turning the waist. They also help compress the abdominal muscles, so you have to work with them too. Add twists and turns to your workouts, 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 these muscles should be given special attention by women after childbirth. Exercises in which it is necessary to lift the legs rather than the torso are very useful and effective for stretching the transverse muscles.
How to pump up the press
Walking makes all the abdominal muscles work. Make sure you swing your arms while walking and your stomach is tense. You need to go fast enough! When your body gets used to daily walks, you will not be able to without them. Walk for at least 30 minutes every day to achieve a good effect and drink plenty of water.
Lifting a dumbbell will not only help 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 the general condition of the body and human energy.
Contrary to popular belief, training with dumbbells will not entail huge muscles, which will then turn into fat. They will give you a more feminine and beautiful shape. If you like strength exercises, be sure to do it.
Yoga is ideal if you need to stretch the body, and especially the muscles of the abdomen and back. It affects your posture and makes you taller and slimmer. Pilates and other similar exercises are also great. The most important thing is that you find an activity that you would like. So you can have fun and do useful work at the same time.
You can also use sets of exercises at home as in the video.
"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 rate yourself. If you work with dumbbells, you can gain a few pounds while you lose centimeters at the waist. Instead, set a goal - to fit into old jeans. You will notice the difference every two weeks and this should give you strength.
Walk as much as possible. Do daily leg and back stretches to improve your posture. Behind the wheel, try to sit up straight and watch in the mirror so that you do not stoop. Do not let your shoulders fall forward while you are working at the table. Because of all this, you may look a cut below.
I have to admit. We all saw people with good genes and wondered if they knew how happy they were. Maybe not, but we don't care. Take it as a special experience. Do not blame your ancestors for your figure, do not let yourself feel helpless. You just need to try a little more than others.
You will be able to get in shape and have an attractive figure with the help of cardio, a healthy, balanced, low-calorie diet and other things. You can believe it is true.
I am not telling you that it’s easy, but that’s nothing complicated. In the modern world, when people don’t even need to go outside to fry a piece of meat, it is tempting to spend a few dollars and get in shape in 10 minutes. However, the human body has not changed much over the past thousand years. Think about how your grandfathers and great-grandfathers worked and try to repeat and apply this in your life. You will see, an excellent result is provided to you!