In the process of losing weight, after some normal exercises, the body begins to acquire a specific shape and becomes appropriate.In this article we will tell and show what you can remove your stomach and sides, including their names, implementation techniques and duration.And also reveal the secrets of how to achieve faster results.
True, removing fat from the body in some areas is not easy.The problem area is very significant when you wear your pants, as this fold is trying to get out.It is not possible to pull the stomach again.To get rid of it, you need to reduce the amount of fat in the body.
Don't be disappointed, because in this article we will tell you everything you need to know about how to get rid of extra folds from your stomach and sides.
How to overcome excess fat in the waist
Maybe at this point you have visited the gym, try to follow calories and try to be active daily.But while other places in your body become gradually shaped, it happens even though the most effective way to get rid of your stomach and sides with great difficulty allows you to reach at least a few outcomes.
The reason is some physiological factors.Blood circulation, metabolic rate, hormone background and calorie use/burning - all of which affect the rapid fat from the problem area.
Insulin resistance is the main reason that many people have a lot of fat deposits on their side and back.
Cortisol and insulin are major hormones that contribute to the accumulation and retention of fat cells in the problem area.
Studies have shown that in men, fats are most often accumulated in the stomach, and in women in the hips and buttocks.
Cortisol is also known as the pressure hormone in the body.When the level is high, a set of excess adipose tissue in the problem area occurs faster.
Insulin is a hormone that allows sugar to penetrate cells.After you eat something sweet, insulin begins to produce.
It allows sugar to penetrate the bloodstream, and from there to the body's cells, supplies it with the energy needed for the normal functioning of all metabolic processes in the human body.If there is a lot of sugar, then insulin resistance is produced, which complicates the entry of glucose into the cell.
This energy, which is not used properly, is deposited in the form of fat where possible, and especially in the stomach, around the waist, lower back, hips and buttocks.
But don't lose hope, because we have taken the best way to put our bodies in order.
#1.Reset excess weight
As mentioned above, problems with fat deposits on the side and stomach are very stubborn.She holds the body, like a little boy for her mother on the first day of kindergarten.
You need to think in the long run.The percentage of fat in the body should not exceed 12% for men and 17% for women, if this percentage is higher, then it will be more difficult to overcome excess weight.
Don't worry where the fat leaves first, until you reach the recommended interest, the main thing is to leave.
Try to increase quantity and improve sleep quality if you want to lose weight in general.One study shows that those who sleep only five hours per night have more fat deposits in the stomach than those who sleep eight hours.
#2.Proper calorie deficiency and nutrition
Let's be honest in front of ourselves.Do you succeed in maintaining your daily calorie deficiency?How do you know?Do you follow this or just guess?
The number of calories used is the most important part of eliminating fat folds in the stomach and sides, because without the negative energy balance of all the accumulated fat in the body there is no reason to burn.
Subject to diet, triglyceride accumulates in fat cells separated from free fatty acids, leaving them to move to the parts of the cell that will help burn them to produce energy.
As a result, the number of fat cells is reduced, and you lose weight.
Exclude sugar from your diet, which will reduce the visibility of fat folds in the stomach, sides and lower back.
It also found that eating a large amount of fructose (corn syrup, for example) increases the overall stomach volume.
Also stay away from sweet drinks (eg soda), as it leads to increased fat deposits in the stomach.These include nutritional soda, which contains zero calories.
Make sure the diet contains a sufficient amount of useful fat that helps to eliminate stubborn fat in the problem area.
The daily menu should have enough fiber.One study shows that an increase in the use of soluble fiber of 10 g a day helps to get rid of almost 4% of fat suffering in the stomach.
Add more protein to your diet to get rid of fat folds at the bottom.One study shows that a high protein diet helps reduce the amount of folds in the stomach.
And the last, but not less important: reducing the amount of alcohol used, as it is associated with fat deposition in the stomach.
#3.Add to fat -burning diet products
Caffeine is an important nutrient in the fight against fat, as it contributes to the production of a group of hormones called catecholamines.These include adrenaline and norepinephrine.
These hormones are needed to stimulate receptors in fat cells, increase metabolic levels and increase blood flow to adipose tissue.
Acceptance of additives with caffeine and other nutrients to combat fat provides energy charges with calorie deficiency, boring hunger and reducing appetite, causing fat loss through thermogenesis.
#4.Take care of the cardio
Try to be more active in everyday life.One study shows that every 15 minutes of inactive lifestyle leads to an increase of 1.27 mm waist.
Try to improve and improve the quality and amount of sleep if you want to lose weight in general.One study shows that those who sleep only five hours per night have more fat in their stomachs than those who sleep eight hours.Therefore, we sleep as it should - we remove the stomach and sides with a minimum of effort.
Previously, it was often said that the cardio was "thick" because it burned the muscles, and did not accumulate fatty acids.But this is not the case.
If there is free time, then it is best to add a little moderate intensity cardio to your training plan - cowardly running, bicycle riding, frisby or dancing.
This will contribute to calorie burning and get rid of folds.
And if there is not enough time, then it is best to try the interval cardio training, where the high intensity period is replaced by recreational or recovery intervals.
Both of these methods affect the amount of calories spent on a daily basis, helping to cause physiological changes in fat cells, which helps eliminate fat on the side and stomach.
Do not forget about strength training, but it is best for alternative training to lose weight and side at home with regular cardio exercises.
#5.Do strength training
To explain the situation - this exercise will not eliminate fat deposits if there is no calorie deficit.And they will not be a magic ingredient where you will get a beautiful and flat stomach in no time.
To get started, select a physical training from the list that will appeal to your desire.It is true that all exercises from the list below can be done at home.In rest between exercises, you can ride a bike for a variety.
Give priority to high interval training.They have the maximum effect when removing fat and increases muscle mass.
A set of exercises from fat in the stomach
This is not a daily training program to burn more fat, better to get involved in a day, alternating with walking, due to losing weight for a shorter period.
For each exercise, choose 30 seconds, try to do it at first slowly, look at the details.It is recommended to do this exercise in front of the mirror so that it is possible to control the technique of performing certain movements.Remember to improve the middle and end results in the diary or take pictures.
1.
- Approach: 3-4
- Repetition: 15-20
Find the cross to pull -up and let the body hang freely in a straight line in the air.Bend their knees and lift them over the hips.
Emphasis should be placed to strengthen the abdominal muscles, and not just on the hip increase.
2. Interesting
- Approach: 2-3
- Repetition: 6-15
No matter how strange the sound is, but it is interested in the explanation of the abdominal muscles, especially at this time when you pull your body.
3. Russian twist
- Approach: 3-4
- Repetition: 10 in each direction
- Sit on the mat, bend your knees and lean, straighten your chest, and shoulder back.
- Keep the dumbbell with both hands, make the body turn left, and then to the right.
- Try to make your knees withstand throughout the movement.
- To complicate this exercise, lift your feet off the floor.
4. Cellular
- Approach: 3-4
- Repetition: 15 in each direction
Take a pose for push -ups.Raise the left knee as high as possible to the chest, and then turn it on as if you try to touch them with the right shoulder.
Back to the starting position, and then repeat the same as the right foot.Do all the repetitions without rest.
5. Lumberjack
It can be done with weight or other weight, but you can try other exercises with weight, they are very effective in burning calories.If they don't, then try training with dumbbells for weight loss throughout the body.
- Start with a standing position, hold a dumbbell or heavy in the chest area.
- Then slowly turn the body in one direction, simultaneously.
- Consider the dumbbell to the outside of the ankle in the touch.
- Then stand and rotate the body in the other direction, raise your hand with a dumbbell over your head.The movement should be like a tree that cuts the tree.
6. The sidebar on the elbow by lifting the pelvis
- Take the sidebar position on the elbow, place one foot on the other.
- Remove the pelvis from the ground and keep the body on the same line.
- It is necessary to repel the newspaper and back muscles and keep it like that throughout the movement.
- Slowly lower and raise the hips to the ground, holding your body straight.
7. Scalolas
- Take a pose for push -ups, hold your body directly.
- Bend your left foot on the knee and bring it to the right elbow.
- Return the knees and immediately do the same action as the right foot.
8. The sidebar with a hand -abducted side to side
- Take the sidebar position, the elbow should be below the shoulder, one foot above the second.
- Remove the pelvis from the ground and straighten the body.
- Raise your hands and lower it under the body backwards.
- Back to the starting start -up position.
9. Advantages of "Spider-Man"
- Take a pose for push -ups.
- Start lowering the chest to the ground, and taking the left foot to the bend on the knee, and bringing it to the elbow.
- Back to the starting position and repeat the movement with the other legs.
10. Plank with turn
- Take the bar on the elbow, the elbow on the same line as the shoulder, the body straightened, the legs together.
- Slowly take the sidebar position, while lifting your hands, allowing the feet to rotate with the body.
- At the endpoint of the movement, it takes a long time, then slowly return to the starting position and turn to the other side.
11. Mermaid
- You need to lie down next to you and fold your feet together, the feet on the feet.
- Put your hands behind your head.
- Then lift your feet and trunk at the same time, without tearing the hands where you lie from the ground.
- Tighten the newspaper muscles before slowly sink back to the ground.
12. The crab bridge by hand
- Take a bridge pose, lean your arms and legs on the floor, and lift your hips from the ground.
- Raise your hips higher, raise your right hand and bring it to the left.
- Let the body turn with your hands.
- Back to the starting position, do the same to the right with your left hand.
13. Turn on the body with an elastic band
- For this exercise, you need elastic gums, still about the chest level.
- Make sure your hands are extended in front of your chest, holding the gum handle.
- Then pull the elastic band, turn the body from the wall, tighten the newspaper muscles, while the feet remain moving.
- Back to the starting position, and then repeat on the other side.
14. Turn on the body on Fitball
- Put the top back on the fitball, bend your knees and place it on the floor.
- Inside your arm, you can hold a dumbbell or ball.
- Then slowly start to turn the arms upside down and the body from side to side.
- Tighten the abdominal and back muscles during turns.
15. Bench newspaper
- Tighten the elastic gums in the stomach.
- Take the handle in your hand and hold them at the chest level, extending your hands forward.Shoulder width.
- Tighten the newspaper and back muscles and pull elastic on yourself.The knee is slightly bent, his body straight.
- Stretch your arms forward and repeat the movement.
16. Planck with a touch of foot hands
- Take a pose for push -ups, hands at the same level as your shoulders, feet together.
- Based on the left foot, take the right to the left and touch the leg with your left hand.
- Lie in this position for a second and place your feet and arms in place.
- Do the same with your left leg and right hand.
#6.Try high circular training
The best way to use strength training and training to burn fat in the stomach and side is their restructuring in round exercises.
And there are several reasons:
- Increased calorie burning and metabolic effects;
- Enhanced blood circulation, heart rate and catecholamines release;
- Short and intense exercises increase the effectiveness of the time used;
- Tone and develop muscles when burning fat.
Here is a small but effective exercise with a set of exercises from folds on the side, back and stomach.Just finish the first cycle without stopping for 10 minutes, rest for 2-3 minutes, and then go to 2 and do it in 10 minutes.
This is a stylish exercise style for 20 minutes, but in any case it will bring results.
Cycle #1
| Order | Training | Recurrence |
| A1 | Pull -ups | 10 |
| A2 | Squats of cups | 10 |
| A3 | Minus -up | 10 |
| A4 | Lugs | 10 |
Cycle #2
| Order | Training | Recurrence |
| A1 | Girey's twins | 10 |
| A2 | Horizontal block core | 10 |
| A3 | Squats with bars | 10 |
| A4 | Bench Press Army | 10 |
Conclusion
At first glance, it may not seem easy to get rid of folds on the side, at the bottom of the abdomen and back.An effective training plan, knowledge of the physiological process of fat loss, proper nutrition is the key to reaching a beautiful and slim waist.
Remember that it is possible to drive this fold only when the percentage of fat in the body decreases.
Now you know everything, it's time to act and get the results you want.