On the agenda is the most relevant topic at the moment - how to burn subcutaneous fat? Today we will discuss such issues as: DRYING or how to burn fat with minimal loss muscle mass how to eat and train properly on drying, whether to do cardio training, etc. etc.
Ineffective fat burning
Let me tell you at the very beginning of the article how “most people lose weight” absolutely not understanding what and how they do, they just do ...
Someone from your close circle decided to lose weight, went on a “diet” called - do not eat anything or do not eat anything after six in the evening. As a result, when the body is starving, the metabolism is disrupted - because when the body receives little or no food at all, that is, it starves, a strong STRESS occurs, as a result of which the body begins to slow down metabolic reactions, so that the fat reserves are enough for some time , then a person, looking with a satisfied look at the scales, sees the number he needs and gradually switches to regular meals, thereby stopping exhausting his body with hunger - and the weight comes back only in even greater quantities than it was before, just think about this paragraph, all your efforts are not only in vain, but doing more harm than good.
Effective fat burning
Proper drying is, first of all, burning as much fat as possible, with minimal loss of muscle mass.
To do this, remember two basic rules.:
- The basis of any diet is a lack of CCAL(this is when you limit yourself to carbohydrates) thus you spend more energy during the day than you get from carbohydrates.
- Maintain the metabolic rate in the body.
After reading the above situation, it is clear that most people sometimes limit themselves in calories, but no one follows the second paragraph of these rules. This is the main problem of losing weight.
Ways to maintain the metabolic rate in the body
The best way to speed up your metabolism is with fractional meals. The more often you eat, the faster your metabolism. Give up three meals a day and start eating fractional portions, at least 6 times a day, and more if desired, reaching up to 12 times a day. This does not mean that you have to stuff a huge amount of food at a time, just eat a spoonful of buckwheat or rice with a piece of meat.
In addition to fractional nutrition, any physical activity will help speed up the metabolism, whether in the gym with or without glands. Based on this, we read further.
How to train on a DRYER?
After the usual training for gaining muscle mass, most people have a question, how to dry out their body? To radically change the training or leave everything as it is (classic)? This is the beauty of it, you don't have to change anything. Training, as well as mass (basic exercises, large weights, 6-12 reps per exercise, 1-2 minutes rest between sets) - This method will preserve the size of your muscles much better during the diet.
The second way is to radically change everything and add pumping ( more exercise, reps, sets, less rest between sets). This method has its pros and cons.
The disadvantage of this method is a strong loss of muscle mass, because the weights are reduced, and the number of approaches and repetitions increases and losses, in general, are inevitable.
The advantages of this method are that there is significantly more work done for training (more exercises, approaches and repetitions) in addition to this, due to the forced reduced working weights, the development of muscles is significantly better than with the first method. In addition, when you use a pump, the muscles are filled with blood and this leads to more stress hormones, which in turn carry out fat burning.
Ok, let's draw conclusions from 2 methods:
1) Classics during a diet, it preserves muscle mass better, but the effect will be noticeable more slowly than with a pumping style. More suitable for pedants or experienced bodybuilders, for whom the loss of each CG muscle is critical.
2) Pumping style- a faster process of fat burning, but with a strong loss of muscle mass. More suitable for people for whom appearance and time are more important than muscle size.
Decide what and how, only YOU. Personally, I chose the first method (classic). But this is already, as I said, the personal choice of everyone.
And so, we discussed two methods of drying training (classic and pumping), let's discuss pumping style in more detail, because classic is the usual mass-gaining workout with a diet, but pumping is completely different. When using this method, your main goal is to score as much as possible. better muscle blood. To do this, use:
- More approaches (5-8 working approaches each)
- More reps (15 to 40, if you feel like I would go for 15-20)
- Rest between sets (30 sec)
- You can use supersets, drop sets, trisets in order to maximally clog the muscles with blood.
Superset- This is the performance of exercises for the same muscle group without rest. For example: they did a bench press, immediately started push-ups without rest, or did pull-ups + bent-over rows.
Drop set- These are sets with weight loss.
Trisets- these are three exercises that are performed in a circle, without stopping.
DRY CARDIO TRAINING
Cardio exercise, like pumping, will lead to the loss of both fat and muscle, and this is inevitable. But prolonged cardio will speed up fat burning. For example, when you run on a treadmill, stress hormones are released, and they break down fat into glycerin and fatty acid... And if you run slowly and for a long time (or walk fast) you burn FAT as energy. The fact is that the shorter your cardio load, the more is spent muscle glycogen and the more your muscles burn. THIS MEANS that cardio is best done when glycogen and carbohydrates have already been consumed (either after training with iron or on an empty stomach in the morning).
CONCLUSIONS:
- If your goal is to maintain as much mass as possible, then do not run, but walk for a long time (60 minutes) at a fast pace.
- The less glycogen and carbohydrates in the muscles, the more and better FAT burns.
Summarize
- The key to drying is diet (count every calorie you eat).
- Fractional meals (6-12 times a day).
- The fewer carbohydrates in your body, the better the fat burning process is.
- Classic training will keep more muscle rather than pumping style.
- Cardio training is better longer and slower than fast and little. It is best to walk after a workout or on an empty stomach in the morning for 60 minutes.
- Before, during and after training, I recommend taking BCAAs (for maximum muscle retention).
I advise YOU to carefully consider this article, I tried to touch on everything, everything .. I also tried to explain everything on the shelves competently and accessible to ordinary people, after reading this material I am sure that you will achieve what you want by all 150%.
Best regards, administrator!
Fighting annoying pounds is difficult, but possible. Thanks to the presented methods, you can throw off excess weight and make your body perfect. They include more than just an emphasis on abs. Visceral fat, which is deposited in this area, is harmful to human health. You can get rid of it by adjusting the diet and bodybuilding, vacuum, cardio loads and special gymnastics.
How to burn belly fat
Sports, a number of correctly selected exercises, aerobic exercise will eliminate the problem, make the desired relief abs and a flexible waist. You can work hard with a trainer and an individual training program, but eat everything and desired result will not be. Even small body fat on the stomach, especially in the lower part, require a sound approach to solving this issue, they need to be removed. It is important to study the problem from the inside, and not blindly check on your body different methods.
How to get rid of belly fat for a woman
How many times every second woman asked the question: "How to get rid of belly fat?" It is very important for a girl to remain attractive and look good, because her inner state is closely connected with appearance... In order to burn fat on the belly and sides, a woman needs to follow some rules, they will help to lose weight and return an attractive tummy:
- Avoid empty calories: sodas, sugary juices, cappuccino, alcohol.
- Reception of vegetables, fruits. The daily allowance for middle-aged women is 425 g of vegetables and 260 g of fruits.
- Essential proteins in the diet: chicken, turkey, tuna, salmon, mackerel, dairy products.
- Green tea with antioxidants. 2 to 5 cups is the daily requirement.
Burning belly fat in men
Men think about how to remove fat from the abdomen when the situation cannot be hidden under a spacious T-shirt. Excess weight appears as a result of malnutrition and day regimen. The reason for the appearance of such a belly is the accumulation of visceral fat. It disrupts the normal functioning of internal organs. Cardio exercises, exercise machines, squats and diet will help a man burn fat on his stomach and sides. First you need to remove body fat, and then work on the relief.
Exercises to Burn Belly Fat
Simple yet effective belly fat burning exercises everyone will love. They won't ask you much physical fitness. Daily activities within a month they will show you a gorgeous result. Learning how to lose belly fat is the first step to losing weight. Such a complex physical activity must be done every day for about half an hour, you can instead of charging. Effective, which every person can do:
- We squat with a jump. You need to spread your legs and tighten your buttocks. Perform a squat so that your knees do not extend beyond your toes. Then make a jump and return to the previous position.
- Exercise "Heron". Stand upright, bend your knees slightly. Pull in the stomach. Then raise your leg, hold it in weight for a couple of minutes, repeat on each leg 20 times.
- Twisting. Lying position, we put our hands behind the head, we draw in the stomach. The loin is in close contact with the surface. Raise your legs, touch your elbow to the other hand bent leg.
- Plank. Lying face down. The arms should be slightly bent at the elbows. We raise the whole body, evenly distributing the load. For the first time, stand for 30 seconds, gradually increasing the time.
Aerobic Exercise to Burn Belly Fat
You can speed up the burning of belly fat with the help of cardio training. Aerobic exercise has nothing to do with anaerobic strength training. Cardio exercises should be done on fresh air, then they will bring results. Jogging in the park, playing volleyball, tennis - will give the necessary load. Swimming is suitable for beginners and fast walk... The main thing is that the pulse remains rapid for a long time. You will not notice how the fat in the abdominal area gradually begins to disappear.
How to remove fat from the lower abdomen
The fat layer underneath the abdomen is a difficult area. To dry and remove fat in the lower abdomen, you need to try hard, without special exercises you cannot solve this problem. It is not difficult to do them, the minimum number of approaches is 3 x 10 times. All the proposed exercises are quick and easy:
- Place your arms along your body. Throw your legs behind your head so that your knees reach your head. Tighten your stomach.
- Legs must be lifted perpendicular to the floor, hold them that way for about a minute.
- Bend your legs, ankles crossed, palms behind your head. Spread the hips to the sides with maximum relaxation, and bring them back.
- You can swing the lower press like this: with your feet in the air, try to draw numbers, letters or shapes.
How to burn belly and flank fat
Losing belly fat at home is a very real challenge. No need to visit expensive fitness centers and pay for services personal trainer... You can use fitball or hula hoop. The presented small set of exercises can be safely performed at home, at a convenient time for you:
- Hula-hoop will relieve you of subcutaneous fat deposits in the lower abdomen in less than a month of training. Practice with him for half an hour a day.
- You can ride a fitball, jump perform a lot of exercises. After three weeks, you will be surprised at the result.
- Take dumbbells in both hands, for a start, 2 kg. Spread your legs wide. Perform inclinations first to the left side, raising your right hand up, then incline to the right side.
Products that burn belly and side fat
Losing weight requires excluding foods with a large number of calories from the diet. It is necessary to give preference to foods that have a negative calorie content. These are the majority of fruits and vegetables (apples, grapefruit, pineapple, celery, mushrooms, seaweed). Belly fat burning foods will appeal to many. They can be eaten raw, stewed, boiled, steamed and baked. These vegetables will help your diet - different varieties of cabbage, beets, cucumbers, tomatoes, carrots, herbs, and removing the most high-calorie and fatty foods from the diet will also help.
Diet to burn belly fat
A belly fat burning diet will help you get the perfect waist quickly. Eating protein foods will save you from vitamin deficiency, because such foods are full of vitamins. A variety of vegetables and fruits will prevent constipation and enrich the body with useful fiber. The seven days diet is for everyone and will lead you to success and getting the forms you want. Carefully study the main provisions of a balanced diet:
- Menu. Breakfast should include protein, vegetable or fruit products. Lunch is rich in protein and carbohydrates. An afternoon snack is identical with lunch, but limit dinner to protein foods with vegetables.
- Meal time. It is necessary to have breakfast in the morning from 6-30 to 9-30, lunch from 11 to 14 o'clock in the afternoon. Arrange an afternoon snack at 15-16 o'clock, and dinner no later than 20 o'clock.
- The amount of products consumed at one time: 2 eggs, 170 g of fish, 50 g of hard cheese, 30 g of nuts, 120 ml of milk, 170 g of cottage cheese, 150 g of meat, fruit 200 g. Not more than 1 slice of bread, 2 boiled potatoes, 4 Art. l. cereals or pasta.
It is no secret that in developed countries one or another degree of obesity is observed in a significant part of the population. The task of removing fat from the abdomen and sides is no longer considered only a cosmetic problem. Excess body weight significantly increases the risk of coronary heart disease, type 2 diabetes mellitus, and arterial hypertension.
Why you should get rid of excess fat
Women have to take care of burning fat on the sides and belly more often than men.
First of all, the connective tissue of the female body is formed by intertwined fibers. They surround female fat cells, which are larger than male fat cells. Such a structure of connective tissue is important during pregnancy, since it is strong and elastic, and stretches well. At the same time, fat deposits are more easily retained in it.
The number of fat cells and their location are genetically determined. When the balance of metabolism is disturbed, problem areas are formed in various parts of the body.
Women have to remove fat deposits in the lower abdomen, thighs, buttocks. In addition, both men and women have to get rid of the accumulation of fat inside the abdominal cavity.
Fat deposits form in the spaces between the ligaments that attach the intestines to the back. These ligaments do not allow the intestines to become entangled. Squeezing it with excess fat causes constipation.
Due to the fact that fat in men accumulates mainly not in the subcutaneous layer, in deep inside, the stomach looks large and shapeless.
With age, the amount of belly fat increases, and under the skin on the thighs it becomes less due to the increase in its volume in the muscles.
The body needs a moderate amount of fat. Fatty tissue is essential for hormone production and provides the body with energy.
At the same time, salts of toxins and various toxic substances that enter the body with modern foodstuffs accumulate in the adipose tissue. And the more fat in the belly, the more poisons in the body. By removing poisons into adipose tissue, the body protects the heart, brain, and others important organs from their destructive effects.
How normalization of metabolic processes helps to remove belly fat
The balance of metabolic processes between energy expenditure and its accumulation is largely determined by the hypothalamus, a section of the brain:
- the ergoty part of the hypothalamus is responsible for the processes of energy production;
- the trophic department determines the construction and accumulation processes.
In the case of a predominance of the tone of the trophic department, which is facilitated by hereditary and external factors, metabolic processes associated with the accumulation of fat reserves prevail.
Thus, in some cases, getting rid of body fat is hampered by a genetic predisposition to metabolic disorders towards the accumulation of energy reserves.
Women have to take care of removing belly fat more often, also because their metabolic rate is lower than that of men.
A significant amount of muscle mass helps men maintain an optimal weight, allowing physical exercise quickly increase energy consumption and remove fat from the sides and abdomen.
Regular burning of body fat using popular diets disrupts metabolic processes. A shortage of food, activates the trophic part of the hypothalamus, which makes it difficult to get rid of excess weight.
Where more often you have to remove fat
In the case of simple obesity, fat deposits are formed on the abdomen, thighs, buttocks, chest, shoulders.
Pus (female) type of obesity. Women have to burn fat on the belly, thighs, buttocks, and less often on the chest. The calves and upper half of the body can remain relatively slender.
Android (male) obesity. Fat deposits are formed mainly on the abdomen, chest, and shoulders. There are much less of them on the buttocks and thighs. As a rule, male obesity is accompanied by high blood pressure, a tendency to diabetes.
In the event of a violation of the activity of the male spermatic glands, eunuchoid obesity is observed, when fat accumulates in the nipple area, on the abdomen, and thighs.
Obesity
There are four degrees of obesity, depending on the amount of fat formed. Each degree is determined by the excess of the current body weight as a percentage of the maximum allowable weight for given growth and age:
1 degree. Body weight increased up to 30%. With little physical exertion, shortness of breath appears, constipation often occurs.
2nd degree. The increase in mass does not exceed 50%. Activity is disrupted of cardio-vascular system, musculoskeletal system, shortness of breath is caused by simple everyday movements, fatigue quickly sets in.
3 degree. Weight increased to 100%. Blood circulation deteriorates, the activity of the cardiovascular system is disrupted, symptoms of various complications of the digestive, excretory, respiratory systems... Movement is difficult.
4 degree. Body weight exceeds 100%. Even at rest, cardiovascular failure is observed. It is practically impossible to move without assistance.
Certain hormones interfere with belly fat.
In the female body during pregnancy, the female sex hormone estrogen is produced in significant quantities. It interferes with fat loss because it stimulates the growth and division of fat cells, especially on the abdomen and thighs. On the other hand, estrogen builds up in body fat, increasing blood levels.
Typically, an increase in belly fat causes a dramatic change in hormone levels, which is often seen during adolescence in young girls.
In the case of regular anxiety or anxiety, stress hormones are in the blood: cortisol, adrenaline. These hormones are produced in the adrenal glands. They not only make it difficult to burn fat, but also contribute to the formation of new ones.
In a stressful situation, hormones mobilize, make the heart beat faster, increase the strength and performance of the brain and muscles. The body begins to intensively convert stored fat into energy, increasing glucose consumption.
At the same time, stress hormones activate the processes of fat accumulation inside the abdomen, since, unlike fat cells located closer to the surface of the body, they are equipped with receptors that respond to the presence of these hormones in the blood. As a result, fat begins to accumulate intensively inside the body.
Thus, regular stress, combined with a diet rich in fat, causes more rapid belly fat to be built up than unbalanced diets alone.
After stress, appetite increases, there is a need for fatty high-calorie foods, which causes an increase in blood glucose levels. To normalize it, the pancreas secretes a lot of insulin.
Under the influence of insulin, the body creates stores of glucose in the liver, muscles, adipose tissue, while simultaneously stopping the processes of burning fat in the abdomen.
Adrenal fatigue makes it difficult to burn fat
With regular stressful situations, the body has to produce a lot of hormones, which intensively wears out the adrenal glands, causing them to fatigue.
Over time, the ability to cope with everyday stress deteriorates, everyday problems begin to be perceived much more sharply. In the morning, I especially do not want to get up for work, it is difficult to concentrate on the task at hand, thinking is unclear, worsens, I want something sweet.
With adrenal fatigue, you have to take care of how to remove fat from the upper abdomen, as well as in the area. The face becomes round, a fat hump forms on the neck, the risk of cardiovascular diseases increases due to increased heart rate, increased blood pressure.
It is worth donating blood for analysis, checking the level of stress hormones.
To remove fat from the sides and abdomen caused by adrenal fatigue, it is necessary to normalize the amount of night rest. Otherwise, you will have to drink a lot of coffee in the morning, which, in turn, contributes to the development of stress.
Some take alcohol before bed to relieve daytime stress. It helps in some cases, but the hangover is also stressful.
To prevent adrenal overload, it is necessary to include in the diet foods rich in B vitamins: beef, pork, chicken, fish, peanuts, cheese, cottage cheese, vegetables, rice.
To quickly remove belly fat, it is important to exclude various negative information from the attention zone - stop watching bad news on TV, read less negative information on the Internet.
It is worth asking and, if possible, mastering meditation, techniques autogenous training for the speedy restoration of emotional and mental balance after work.
What hormones help burn belly fat
Dehydroepiandrosterone (DHEA) is a precursor of the male and female sex hormones androgen and estrogen.
Lack of DHEA makes it difficult to cope with stress, which is why over time you have to remove fat from the sides and belly. As a result of hormone deficiency, the body ages and wears out faster.
After age 30, DHEA levels decrease. A decrease in the level of the hormone is also caused by:
- type 2 diabetes (non-insulin dependent);
- adrenal fatigue;
- the use of steroid drugs;
- taking insulin preparations.
Additional intake of DHEA in the composition medicines or nutritional supplements improves adrenal function, helps to cope with depression, get rid of belly fat.
Inexpensive DHEA medications prescribed by your doctor can sometimes lead to acne and facial hair.
Fat cells produce the hormone leptin. It acts on the hypothalamus and reports satiety, which leads to decreased appetite. The more fat in the body, the more leptin is produced.
Typically, after dieting, leptin levels are low, which stimulates appetite and interferes with fat burning.
Despite the fact that leptin helps to burn off fat, over time, obese people develop an immunity (resistance) to the produced in significant amounts of leptin.
For leptin to "work" and help to remove belly fat, it is necessary to give up the habit of overeating and improve sleep.
Insufficient oxygen supply during night rest in apnea sufferers, short-term cessation of breathing, also contributes to a decrease in leptin levels.
Fat Burning Products
Despite the high calorie content of fatty foods, they must be included in the diet even for those who want to lose weight:
- Fatty foods slow down the production of insulin by the pancreas, which stimulates the accumulation of abdominal fat stores;
- with a lack of fat in the diet, metabolic reactions for their processing do not occur, which ultimately prevents the burning of accumulated fat reserves.
The most beneficial for the body are fatty foods of plant origin, as well as rich in Omegas, which are especially abundant in fatty fish.
To prevent the formation of fat on the abdomen, buttocks and thighs, it is useful to adhere to one of the following dietary patterns:
- to maintain optimal blood glucose levels and not to overeat, eat small and often, 5-6 times a day;
- consume a quarter of daily calories with breakfast, half for lunch, the remaining quarter for dinner.
To get rid of or prevent the formation of fatty deposits, half of the diet should consist of carbohydrates, a third of fat, and a fifth of protein.
The body recharges its energy most quickly after consuming carbohydrates. As a rule, these products are not high in calories, they contain a lot of fiber. It fills the stomach and makes you feel full quickly.
It is useful to include in the diet rice, vegetables, cabbage, beets, pumpkin, zucchini, potatoes, raspberries, nuts, plums, and apricots. It is worth limiting the use of refined carbohydrates - for example, white bread. Healthier is bread made from wholemeal flour, porridge made from whole grains.
When carbohydrates are consumed in flour, sweet dishes, the body practically stops burning fats, since it receives enough calories. Additional fatty foods increase the amount of deposits in the waist.
Only a single intake of a significant amount of carbohydrates, up to 400-500 g, leads to the formation of body fat. Under other conditions, carbohydrates are not converted to fat.
Eat optimally so that healthy fats accounted for a third of the diet. It is worth including fish (mackerel, salmon, sardine) in the menu, walnuts, peanuts, flaxseed, olive oil. It is necessary to limit fried foods, margarine, mayonnaise, as well as animal fats - meat, butter, sour cream.
Protein is used up for energy production when carbohydrate stores are depleted. As a source of protein, it is useful to include in the diet lean fish, veal, skinless poultry, low-fat cottage cheese, yogurt, kefir, fermented baked milk.
It is believed that, on average, women under 50 years old spend from 1600 to 2400 kcal every day. At an older age, energy costs decrease.
You should not make a daily menu lower than 1000 kcal. Eating up to 1500 kcal allows you to maintain your weight at an optimal level.
When drawing up a diet, it is necessary to limit the consumption of coffee and tea to 2-3 times a day. Salads should be seasoned with vegetable oils, not mayonnaise; you can eat eggs 2-3 times a week. Vegetables are best eaten fresh. Even steamed, they lose a lot of nutrients.
To remove belly fat, your body needs clean water. Without its sufficient intake, metabolic processes and fat burning slow down.
The amount of water is calculated using the formula: 0.03 x weight in kilograms. Thus, with a weight of 60 kg per day, 0.03 x 60 kg = 1.8 liters is required pure water.
Obesity treatment with surgery
Attempts to remove excess fat from the abdomen with the help of an operation were made back in the 19th century. In the middle of the 20th century, they began to perform operations on the small intestine to reduce its absorption capacity, as well as operations to reduce the volume of the stomach or to introduce a special balloon inside.
Today, fat on the abdomen and sides is eliminated by liposuction, the removal of part of the subcutaneous fat. But even after the operation, it is necessary to follow a diet and exercise.
Fat burning with water treatments
To reduce body fat, it is useful to take 1-2 times a week hot bath... The duration of the procedure is 15-20 minutes.
Initially, the water temperature should be up to + 38C. When the body is steamed, it is necessary to bring it to + 42C. As a result, the metabolism is accelerated, the deposition of fat on the abdomen is reduced. It is useful to add alpine pine essential oil to the water.
Bathing in cold water at a temperature of + 20C. Active movement and the need to resist the cold force the body to extract energy from body fat.
Home exercises to get rid of the belly and sides
By regularly giving the body a moderate aerobic exercise, it is possible to burn a lot of calories. Working muscles require 20 times more energy than when they are at rest.
Before drawing up a home exercise program, it is worth consulting with a doctor, especially for the elderly or when the excess weight exceeds 10 kg.
If you experience discomfort, you should immediately stop exercising. Don't push growth sporting achievements, gradualness and regularity are important. It is impossible to achieve a significant improvement in athletic performance in a few evenings.
For achievement maximum effect and any health benefits aerobic exercise you must start with a warm-up. Only then can the body be given an aerobic exercise.
A cool down is needed at the end of the lesson. Complete immediately aerobic exercise it is forbidden. It is necessary to gradually reduce the pace of movements, smoothly slow down the rhythm.
For example, when completing a run, first move to a step and only then stop. A too sharp drop in blood pressure can lead to a sad outcome.
Exercise to strengthen the abdominal muscles, thighs, get rid of fat in the abdomen:
- Lie on your back with your torso resting on your elbows. Slowly raise your straightened legs, slightly bending them at the knees. Holding in the upper position, slowly lower your legs to the floor.
Perform three approaches 20 times.
Exercise to Lose Hip Fat:
- Lie on your back, legs bent, feet wide apart, arms along the body. Leaning your feet on the floor, raise your hips, straining gluteal muscles.
Perform four approaches 30 times.
Waist Fat Burning Exercise:
- Stand straight with your feet together. Place the fitball on the right thigh, squeeze right hand. Left hand bent, palm at the waist. Overcoming the resistance of the fitball, lean to the right. Then switch sides.
Perform 3-4 sets of 30 inclines.
Exercise to burn fat on the thighs and abdomen:
- Sit on the floor, legs bent, feet on the floor. Arms in the back, support the torso in an upright position. Raise your legs up and straighten them at the same time. Having paused for a few seconds in the upper position, take initial position.
Perform three sets of 20 reps.
A large, beer-like belly in men after 30 years is often formed as a result of regular overeating, low physical activity, unbalanced diet and diet. The situation is aggravated by a decrease in testosterone production, stress, diseases of organs and body systems. To remove the belly in a short time, it is necessary to draw up a weight loss program and adhere to it. It should consist of strength training, cardio and a carbohydrate-free protein diet.
IT'S IMPORTANT TO KNOW! Fortune teller Baba Nina:"There will always be plenty of money if you put it under the pillow ..." Read more >>
Strength exercises at home
Strength training will help you quickly shed fat from the waist and lose weight throughout the entire topic. The complex must include 2 types of exercises: for the abdominal muscles and base complex for large skeletal muscles. This will achieve fast speed fat burning subcutaneous fat throughout the body and accentuated development of the muscle corset in the waist area.
Homework should include the following exercises:
| The exercise | Execution method | Image |
| Twisting | They help to quickly reduce the abdomen and tighten the muscle corset around the waist. They are performed in a multi-repetitive style: the number of repetitions in the approach is 20-25, the number of approaches is 4-5. It takes 50-70 seconds to rest between series. Correctly perform twisting as follows:
| |
| Leg raises | Via given exercise you can pump up the press in a short time and dry it from the fat in the lower part. To perform lifts, lie on a sports mat (you can put a small pillow under the buttocks), stretch your arms along the body to balance the body and raise your legs up. The angle between your hips and abdomen should be 90 degrees. Lowering must be done slowly. Workout volume - 4 sets of 20 reps |  |
| Exercise "scissors" | This The best way make the press embossed. Another advantage of "scissors" over other exercises for the abdominal muscles is that they can be performed even by a guy with a very large belly and poor physical fitness. Algorithm of actions:
|  |
| Pull-ups | This effective exercise for general fat burning, strengthens the muscles of the back, shoulders, abdomen. It is performed in 4 sets of 6-10 repetitions in each of them. The technique looks like this:
|  |
| Push ups | During the exercise, the load is received pectoral muscles, deltas, triceps and abs. Thanks to such a large number of muscles involved, excess fat is actively eliminated, including in the abdomen. Execution algorithm:
|  |
| Horizontal bar | This is an effective exercise for shaping your belly. It loads the abs along its entire length, promotes rapid fat burning at the waist, and strengthens the muscle corset. The horizontal plank is performed as follows: it is necessary to sit on the floor in a lying position and hang the body on the forearms and feet, stay in this state for 40-50 seconds. After a minute of rest, repeat the exercise 3 more times. |  |
| Vacuum | Allows you to quickly remove the belly of a man by reducing the volume of the stomach and getting rid of obdominal fat by internal organs... To perform a vacuum, you should tilt the body slightly forward, exhale the air from the lungs and deeply draw the stomach into you. You need to stay in this state for 30 seconds, then relax for a minute and perform 3 more series |  |
| Dumbbell Squats | The exercises work all the muscles in the lower body: the hips, glutes, and lower back. The abdominal muscles also receive a considerable load during squats. The exercise is performed as follows:
|  |
| Roller exercise | It requires a high level of general fitness and strong muscles press. Therefore, it is recommended to perform the exercise at the last stages of the training program. Execution technique:
You need to rest no more than 1 minute between episodes. The number of approaches - about 3 |  |
The intensity and volume of training must be adjusted based on your own weight, physical fitness, age. So, men over 50 and people with very heavy weight should reduce the number of repetitions by at least 2 times and increase the rest between sets to 2-3 minutes.
Cardio workout
The volume of the abdomen and the amount of fat in it directly depends on the physical activity of the man. It is for this reason that the problem of obesity most often becomes relevant for office workers and men, whose profession is not related to physical activity. In this case, aerobic exercise will help to cope with obesity.
The best cardio exercises are:
- 1. Jogging. The effectiveness of your runs in getting rid of belly fat is more dependent on the duration than on the speed. Therefore, you should run slowly on long distances... 1-5-2 km 2-3 times a week will give noticeable results and help to significantly reduce the volume of the abdomen in just a week. This is facilitated by the fact that while running, the male hormone testosterone begins to be actively produced, which has a significant effect on the rate of fat breakdown.
- 2. Nordic walking. A noticeable effect can be achieved if you walk for at least 1.5 hours a day. You can combine exercise with jogging, performing them in turn every other day.
- 3. Sport games. Great benefit will give regular lessons in yard games: football, basketball. Study better evening after work and on weekends. The best option- immediately after strength training. This will help you recover faster and loosen up your muscles.
Aerobic training can also be combined with power loads, performing them, for example, as a warm-up.
Training program
So that each muscle group received a sufficient amount of workload and had optimal time for rest, training should be performed according to a specific program.
Effective training complex at home looks like this:
- 1. Monday: push-ups and leg raises.
- 2. Tuesday: relaxation.
- 3. Wednesday: twisting, horizontal bar and vacuum.
- 4. Thursday: relaxation.
- 5. Friday: pull-ups, squats and scissors.
- 6. Saturday and Sunday- day off.
This program allows you to pump the abdominal muscles 3 times during 1 training week and once the muscles of the chest, back, shoulders, buttocks and thighs. This will allow to remove the belly of a man in a short time, while maintaining the harmonious development of all large muscles of the trunk.
Fitness club
V gym or in a gym equipped with equipment and equipment to get rid of big belly it is recommended to perform a set of 3 exercises:
| The exercise | Description | Image |
| Squats | Polyarticular basic exercise makes it possible to give beneficial stress to the body, to activate the production of anabolic hormones, due to which fat deposits begin to burn much faster. To perform squats, you should equip the barbell with an optimal weight (iron pancakes), remove it from the racks and put it on your shoulders. The algorithm for performing the exercise is as follows.:
|  |
| "Prayer" | Exercise for the abdominal muscles is carried out on block trainer... For execution, it is necessary to set the required load level by installing the stud in the desired hole on back side projectile. Get on your knees, grab the ropes with your hands, press your hands to your head and lower the body down. Straightening of the torso should be slow, twisting - quickly. The number of repetitions in the approach is 13-15, the number of approaches is 5. The pause for recuperation between the series is 1 minute |  |
| Crunches on the simulator | Working on the simulator allows a man to thoroughly work out all areas of the abdominal muscles. A big plus of the exercise is that it can be performed by the elderly and people with very large weights. The sequence of execution is as follows:
|  |
Exercising in the gym can be traumatic. Therefore, a thorough warm-up should be done before starting a workout. Beginners need to work with an instructor.
Diet
It will be much easier for a man to remove his belly at home if, in addition to exercising, he follows the rules of low-carb nutrition. Today there are 2 popular diets that exclude the use of carbohydrates: protein and kefir.
The essence of the protein diet is that the menu is made up of foods containing fats, proteins and fiber. Meat, chicken, eggs, cottage cheese, seafood, fresh vegetables, nuts, seeds, vegetable oils are used for food. You should eat as often as possible, in small portions. The diet should be enriched with plenty of water - 1.5-2 liters per day. On the other hand, the volume of salt is reduced to 2.5 g per day.
Kefir diet implies the use of only kefir. Quantity - up to 2 liters per day. You need to drink it every 2 hours for 1 glass. The advantage of this diet is that it allows you to quickly lose weight, remove the stomach and cleanse the intestines of toxins. However, due to the fact that in men after 40 years, the level of enzymes capable of assimilating lactose (milk sugar) is significantly reduced, it is more suitable for young people.
And a little about secrets ...
The story of one of our readers Alina R .:
My weight was especially depressing for me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger than his figure. In my 20s, I first learned that overweight girls are called "WOMAN", and that "they don't sew that size." Then at 29 years old, divorce from her husband and depression ...
But what can you do to lose weight? Laser liposuction surgery? Recognized - at least 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find all this time? And it's still very expensive. Especially now. Therefore, for myself, I chose a different way ...
It is unlikely that a girl who carefully monitors her figure will believe that fat under the skin is vital for her. In fact, everything should have a sense of proportion and even fat! For a woman, it is permissible to have a small amount of fat on the sides, since one of the main purposes of the weaker sex is to carry a child healthy.
Fat in the abdomen (within reasonable limits!) Is able to create the most comfortable conditions for a baby in the womb for 9 months. In order to understand if there is excess fat in the abdomen, perform a simple test. Gather the fat into a fold and check its thickness: if the fold is more than 3 cm, then this article is for you. We have collected the most effective recommendations on the topic: how to quickly remove belly fat.
Regardless of why you have formed belly fat - stress, menopause or hormonal imbalance, we advise you to pay attention to simple advice from nutritionists and trainers to help you get rid of fat. Several recommendations will not allow the sides to "crawl out" from under the trousers.
- Movement is life. Voltaire's famous words do not lose their relevance today. Start the morning with exercises: simple jumps, swings, bends for 15 minutes will saturate the cells with oxygen. Try to turn the sedentary image into an active one as much as possible. For example, take the stairs instead of the elevator, get off the bus stop early before work / school, and take a walk outside. Replace emotional gatherings with friends for active games: tennis, roller skates or badminton, and in the summertime go for a swim on the sea or in the pool.
- Eat only natural foods, avoid processed foods and carbonated drinks.
- Give up bad habits.
Proper nutrition
For women who want to remove in the shortest possible time body fat from the belly, you should not resort to low calorie diet... The optimal reduction in calories in the daily diet - no more than 300, will allow you to keep on high level metabolism and burn fat into short time. Balanced diet it is necessary to obtain energy, which is useful when performing strenuous physical activity. We will analyze what you can eat a little below, let's start with the prohibitions.
You can't eat
Preventing body fat is easier than fighting it, so look for foods that promote fat storage. These include ready-made meals:
- Fatty, smoked and fried
- Pastries and sweets
- Convenience foods, fast foods
- Sweet carbonated drinks
For healthy eating take care of the correct preparation of food. Steam or stew everything, substitute whole grain bars / biscuits for muffins. Drink plenty of pure water to keep track of your weight.
Essential food
There is a list of foods that can speed up fat burning. To do this, add more vegetables and fruits to your daily diet, for example, as a snack. We offer the most effective:
- Grapefruit after eating will speed up the metabolism
- Pineapple (fresh fruit only!) Stimulates digestion
- Ginger fights feelings of excess satiety.
- Natural bacteria in kefir and yoghurt are rich in calcium, which speeds up fat metabolism.
- All types of cabbage - to improve digestion and cleanse from toxins
- Cinnamon fights hunger, which means it prevents the absorption of excess food.
Diet
If your goal is to burn fat from the sides, then we advise you to reconsider your daily diet. Well-organized nutrition will prevent skin laxity and keep the muscles in the body in good shape. Success in burning fat depends on the diet and the range of foods consumed. For a balanced metabolism, eat 5-6 times a day, with the largest amount of calories consumed in the morning - 35%, and only then for lunch and dinner. Organize small snacks between your three main meals, avoiding meal breaks of more than 3 hours.
Exercise at home
If you want to get rid of subcutaneous fat, then follow a single rule - consume fewer calories and spend more energy. Before exercising, prepare yourself by gently massaging the sides and abdomen to increase blood circulation in the adipose tissue, or twist the hoop. Start exercising after feeling warm. Try three simple but effective lateral slimming exercises and after a few weeks of regular exercise, you will see results.
Exercise on an empty stomach 2 hours after eating. Thus, the stress hormone cortisol will rise, helping to burn body fat. Eat a healthy diet while exercising to provide energy for the body to exercise.
Twisting
Basic Lateral Fat Burning workout begins with crunches, which when correct technique executions will make a relief press. As a bonus, you will get a healthy and strengthened lower back and keep the large muscle from injury. It is important to understand that twisting should not be turned on too often, because very quickly the muscles will begin to get used to one type of load, significantly reducing their effectiveness. We suggest mastering 2 types of curls with a single goal - to burn fat on the sides.
Classic twisting
Lie on a soft mat, bend your knees at an even angle, fix your feet and lower back pressed to the floor. Keep your arms crossed on your chest or close the lock behind the back of your head. Exercise slowly with maximum tension on your abdominal muscles. Lift the shoulder blades slightly off the floor, hold for 10 seconds and smoothly return to the starting position.
Crunches with raised legs
Take a position: while lying on the floor, raise your shins parallel to the floor, bending your knees, put your hands on your chest or cross at the back of your head. Without touching the floor with your feet, lift the shoulder blades off the surface for 10 seconds, then slowly return to the starting position.
Exercise "Bicycle"
A simple and popular exercise for losing weight on the sides is a bicycle. The correct execution technique will allow you to get rid of fat in the abdomen, form a relief press. How it works? When doing it, you use the entire muscles of the abdomen, but most importantly, you will work out the oblique muscles of the abdomen.
The technique is quite simple. Lie on the floor and raise your legs, bent at the knees at an angle of 45 degrees, close your hands in the lock at the back of your head, spread your elbows wide apart. Perform the exercise on a raised forearm for a few seconds: pull your right knee towards your left elbow, change the diagonal. Do the bike for 15 reps in 3-4 sets. If you are a beginner and find it difficult to complete 50 exercises, then cut the workout in 2 times.
Exercise "Scissors"
To strengthen muscles lower press and eliminate the fat layer on the sides, include in the training program - "scissors", perform the exercise on a flat surface: on the floor or on a firm bed. The purpose of the scissors is to strengthen the abdominal muscles and get rid of fat on the sides and lower abdomen.
Do the exercise while lying on the floor with your back, head and lower back fixed. The "scissors" technique consists of diagonal swinging legs parallel above the floor 10-15 cm. For 10 seconds, do vigorous crossings, then lower your legs to the floor, and after a few seconds repeat the exercise.
Cosmetology procedures
This section is the final one for losing weight on the abdomen and sides. However, for some owners of fatty layers cosmetology procedures is the only way to find slim stomach and get rid of accumulated fat. At home and in stationary conditions, you can consolidate the result of training and proper nutrition using three procedures.
- Sauna or bath. Spending 20 minutes in a high-temperature room will increase blood circulation in tissues and help you quickly get rid of excess fat.
- Massage helps to burn fat in some areas, increases blood circulation in problem areas, which leads to the activation of metabolism.
- Wraps. Prepare cling film and any clay / honey / algae. Lubricate liberally problem areas and wrap the skin with foil for 20 minutes to create a steam room effect and deeper penetration of active substances into the layers of the skin.
Modern medicine offers several options for procedures in order to burn excess fat: without operating and more radical - operating.
Non-operational techniques include
- Massage: manual or hardware
- Injections
- Hardware lipolysis
Surgical intervention
Some women find it difficult to get rid of fat quickly through nutrition and exercise, and they use surgical liposuction or abdominoplasty. Both methods are recommended to be carried out only in cases where it is not possible to correct the figure in other ways.
Surgical intervention to eliminate the fatty layer is performed only in healthy patients who can successfully undergo anesthesia and go through after the rehabilitation period.
Conclusion
If you decide to get rid of belly fat, then we advise you to use our article as a reliable informative source. Only actionable advice on proper nutrition and effective training will allow you to lose weight and maintain ideal body proportions.
Be slim and healthy!
If you find an error, please select a piece of text and press Ctrl + Enter
