Forget about flat belly diets, “little tricks” and other nonsense about how to get rid of belly fat. Here real story And effective advice that will help you get rid of it forever.
Did you know that certain fat cells Is your body extremely resistant to mobilization and burning?
Have you heard that these fat cells tend to accumulate on the stomach, thighs, and also on the thighs themselves?
Did you know that there are several science-backed diets, exercises and supplements that can help you lose fat for good?
Imagine what you have all year round narrow waist and sculpted abs.
Imagine no more weird diets or grueling workouts that only disappoint you with results.
Imagine knowing which supplements are scientifically proven to help you lose weight and which are a waste of money.
Well, you don't need to imagine anything because I'm going to talk about it all in this article.
In just 15 minutes, you'll know why it's so hard to get rid of belly fat and what exactly you need to do to make it disappear once and for all.
So, let's first look at what makes belly fat different from fat on other parts of the body.
If you can't get rid of belly fat, don't worry...
- You don't have a problem with genetics;
- You don't need to do special exercises;
- Your hormones are most likely fine;
- You don't eat the “wrong” foods (yes, sugar is not a problem!);
- You don't have to give up carbs;
In fact, you could be following the advice of a “guru” on how to lose belly fat…doing specific exercises from the internet…cutting out hormone-clogging foods…cutting out all types of sugar…. be on a sad low carb diet...
...and never get rid of ugly belly fat for the rest of my life.
Although, it shouldn't be that way.
Regardless of your genetics and hormones, you you can have the slim, sculpted belly you dream of. And it can be easier than you thought if you know exactly what you're doing and why.
And this knowledge begins with understanding how the physiology of “fat burning” actually works.
When we talk about “burning fat” we are talking about a 2-part process: lipolysis And oxidation.
Lipolysis is the process by which fat cells release stored energy molecules (fatty acids) into the blood, and oxidation is the process by which cells use (or “burn”) these fatty acids.
The main way to stimulate lipolysis is the production of adrenaline and norepinephrine, which are known as catecholamines.
These substances enter the bloodstream, travel to fat cells and attach to specific points known as receptors.
By attaching to fat cells, catecholamines cause the release of fatty acids stored in these cells. Other cells can then use these fatty acids as an energy source.
Most people don't know that not all fat cells are the same. Some cells respond well to catecholamines and some do not.
If you've been on a diet for any length of time, you've experienced this. Certain areas of your body, like your chest, arms, and face, lose weight quickly, but others, like your stomach, sides, and thighs, don't seem to change at all.
The main reason comes down to one simple fact...
Fat cells contain 2 types of receptors for catecholamines, which are diametrically opposed in their functions.
These are known as alpha and beta receptors, and although their physiology is quite complex, it boils down to this: alpha receptors inhibit lipolysis, and beta receptors trigger it.
Thus, fat cells with a large number of beta receptors are relatively easily mobilized, while cells with a large number of alpha receptors are not.
That's why when you're on a fat-burning diet, you see quick results in areas of the body such as the chest, arms and face, but almost nothing occurs in other areas such as the abdomen, sides and thighs.
One of the main reasons why fat in certain areas (like the belly) is so stubborn is that fat cells themselves are very resistant to mobilization, meaning they contain many more alpha receptors than beta receptors.
So now that you know why belly fat tends to stick around for so long, let's look at some strategies for beating it.
5 Biggest Myths About Losing Belly Fat
If you enter in search engine query about how to get rid of belly fat, you will read a lot of nonsense on this topic.
Better pay attention to the following facts.
- You cannot get rid of belly fat directly.
No amount of crunches, planks or any other exercise will burn belly fat.
- There are no specific foods that help or hinder this process.
It's not high-glycemic, "processed" or dairy foods that cause your belly to grow, and no amount of "healthy fat" will help.
- The problem is not the frequency of meals.
Eating small meals frequently throughout the day does not “fire up your metabolism,” and eating smaller meals less frequently and in larger portions will not put your body into “starvation mode.”
- Eating at night also does not matter.
Consuming most of your daily calories at one time or another has no effect on weight loss or body composition.
- Stress has nothing to do with it.
Stress can promote behaviors that lead to weight gain, but cannot directly cause it through hormonal imbalance or any other process.
How to get rid of fat on the stomach and sides: what should you do?
Luckily, losing belly fat is a lot easier than many people tell you. There are only 2 things you need to know to get this done once and for all.
- You need to reduce your overall body fat percentage.
It all really comes down to this.
Reduce your body fat levels to 10% (for men) and 20% (for women) and most belly fat will disappear.
- You can use certain diets, workouts, and supplements to mobilize and burn belly fat faster.
Keeping in mind the first point, anything you do to speed up your overall fat loss will also speed up your belly fat loss.
There are, however, a few specific things you can do to help your body better access and get rid of fat, including belly fat.
Combine both strategies (accelerating fat burning and improving fat cell mobilization) and you have a highly effective program for getting rid of stubborn belly fat.
As an example, here are my recent results. I started with about 10-11% body fat:
As you can see, I had a fair amount of fat in my lower abs and obliques.
After about 10-11 weeks of practicing what I talk about, I was at about 6% body fat.
As you can see, I have lost virtually no muscle mass, and my core has become more defined.
So now let's talk about how this can be done.
5 Proven Ways to Lose Belly Fat Fast
As you know, there are 2 main ways in which you can lose belly fat faster:
- increase the rate at which you burn fat overall;
- help the body better mobilize fat cells with more alpha receptors.
I know 5 different scientifically proven ways to do this. Let's talk about each of them.
1. Use a moderate calorie deficit
When you're dieting to lose fat, you should aim to burn fat as quickly as possible while maintaining muscle and health.
How well you do this is mainly determined by the size of your calorie deficit.
That is, a small deficit of 5-10% will give a small and slow result, compared to a deficit of 20-25%.
The question, however, is how large this deficit needs to be before you have problems with hunger and muscle loss.
There are several studies that may help clarify this issue.
In a study conducted by researchers at the University of Jyväskylä, top track and field athletes (jumpers and sprinters with =˂10% body fat) were asked to limit their calorie intake for 4 weeks in order to lose fat.
All participants exercised according to their usual schedule and ate a high-protein diet. The first group of athletes maintained a caloric deficit of ≈12%, consuming approximately 300 fewer calories per day than they burned. The other group of athletes maintained a deficit of ≈24% by consuming 750 fewer calories than they burned.
After 4 weeks, participants in the first group had lost very little fat and muscle, while participants in the second group had lost an average of 1.8 kg of fat and very little muscle.
I have seen the same results in my body and in the bodies of many thousands of people I have worked with.
If you eat enough protein, do strength training to stimulate fat loss, and keep cardio to a minimum, you can safely maintain a calorie deficit of 20-25%, maximizing fat loss while minimizing muscle loss.
In fact, I would argue that such an increased deficit is necessary to continue to lose fat while you get leaner and make more and more progress in fighting stubborn fat. So don't be afraid of a moderate calorie deficit. This is a powerful tool when working on terrain.
2. Train on an empty stomach
If you've ever been looking for tips on how to lose fat faster—especially from your sides, belly, and thighs—you've probably read about working out on an empty stomach.
According to many experts, training on an empty stomach is simple, but in a powerful way increase the amount of fat your body burns during exercise.
There is some truth in these words, but not everything is so simple. How empty should your stomach be? What types of exercises work best? What are negative sides this approach?
The first thing you need to understand is that it is not enough for you to feel like your stomach is “empty.” This does not guarantee faster fat burning.
However, training in a fasted state will help you lose fat faster, which is related to the levels of various hormones that affect fat loss, and not whether your stomach is empty or full.
You know that after consuming food, insulin levels rise and the breakdown, absorption, use and storage of nutrients that enter the body begins. This is known as the “postprandial” (“prandial” meaning “related to food”) or “fed” state, which can last for 2-6 hours or more depending on how much and what types of foods you eat.
Eventually the body finishes digesting the food and insulin levels drop to a low, stable, baseline level, where they remain until next appointment food. This is known as the "post-absorptive" or "fasted" state.
Every day your body moves between these two states. Exercise done while insulin levels are high and the body is still digesting food is fed training. Exercise performed while the body has finished digesting and insulin levels have dropped is training in a fasted state.
There's nothing wrong with working out when you're fed. Any exercise burns energy, which supports your desire to lose weight. However, what many people don't know is that working out in a fasted state offers several unique fat-burning benefits.
1. Research shows that fasted training increases both lipolysis and fat oxidation.
This means that during exercise, with basal insulin levels, the body is better able to mobilize and burn fat than with elevated insulin levels.
2. Research shows that blood flow to the abdominal area increases in a fasted state, which helps burn fat in this area.
As you know, one of the causes of stubborn fat, and belly fat in particular, is reduced blood flow to these areas, and fasting will help get rid of it.
However, fasted training has a big drawback - it accelerates muscle breakdown.
This is not advisable because if you damage and destroy too many muscle cells during a workout, the body will not have time to repair itself and you may begin to lose muscle mass over time.
Another disadvantage of fasted training is reduced energy levels. Many people notice a decrease in energy and focus when training in a fasted state, and therefore they are unable to maintain their usual physical intensity and mental attitude.
So, as you can see, working out on an empty stomach is a great way to burn more body fat. It is good for burning fat quickly, but not for maintaining muscle mass.
Luckily, you can overcome these negatives with the help of effective supplements.
You can stop muscle loss with beta-hydroxy-beta-methylbutyrate (also known as HMB). This substance is formed when the body absorbs an amino acid such as leucine, which directly stimulates protein synthesis.
Hydroxymethylbutyrate or HMB beta-hydroxy beta-methylbutyric acid) - This organic acid, which is formed in the human body due to the breakdown of the amino acid leucine, which is part of BCAA. Hydroxymethylbutyrate may be useful for gaining muscle mass, cutting and losing weight, as well as for athletes who train endurance.
Source: http://sportwiki.to
HMB is often purchased as a muscle-building aid, but research suggests its benefits are dubious at best, and there are many downsides to boot. Thus, I cannot say with certainty about its effect on muscle growth.
However, one benefit of HMB is well established: it is an extremely effective anti-catabolic agent.
That is, it is good for preventing muscle breakdown, which means you will recover faster from workouts and experience less muscle soreness (this form of free acid is very promising in this regard).
HMB also has no effect on blood insulin levels, so it will not disrupt your fasted state.
All of these properties of HMB make it an excellent supplement for use in fasted training.
Its anti-catabolic effect and negligible effect on insulin means you'll get all the benefits of fasted training without any of the problems associated with muscle loss or insulin production.
It's also worth noting that HMB is superior to leucine in inhibiting muscle breakdown because it is more anti-catabolic than leucine.
This also means that HMB is more effective than BCAA because BCAA relies on leucine to achieve its anti-catabolic effect (isoleucine and valine are very weak in this regard).
The clinically effective dose of HMB is 2-3 g.
3. Do High Intensity Cardio Workouts
High-intensity interval training (HIIT) is a training method in which you alternate periods of near-maximal intensity with low-intensity recovery.
The idea is simple: during high-intensity periods, you push as hard as you can, and during low-intensity periods, you try to catch your breath in preparation for the next one.
The essence of HIIT training is that it burns fat more efficiently than traditional cardio training at a constant low intensity.
For example, a study conducted by researchers at the University of Western Ontario found that people burned more fat by performing 4-6 thirty-second sprints (resting for 4 minutes) compared to walking on an incline treadmill for 60 minutes. minutes.
From a mathematical point of view, this is very impressive. 17-27 minutes of HIIT training burns more fat than 60 minutes of regular cardio. This is not a coincidence, because the same results have been found in many other studies.
Science has a clear answer: if your goal is to burn as much fat as possible in short time, then HIIT training is the appropriate way to do it.
Although the exact mechanisms of this process are not yet completely clear, scientists have identified several factors. Research shows that HIIT training:
- Increases metabolic rate within 24 hours;
- Improves insulin sensitivity in muscles, which helps the body better absorb and use food (rather than storing it as fat);
- Increases the ability of muscles to burn fat for energy;
- Raises growth hormone levels, which helps get rid of fat;
- Maintains the level of catecholamines, substances that are mobilized to burn fat;
- Reduces appetite after exercise, which helps prevent overeating.
In addition, to be effective, HIIT workouts should not last more than 20-25 minutes, and short cardio sessions will help better maintain muscle and strength.
If you want to learn more about creating an effective HIIT workout, read this article.
4. Lift heavy weights
If you're familiar with my work, you know that I'm a proponent basic exercises with heavy weights.
This type of training has 2 big benefits for burning fat.
- This helps maintain strength while in a calorie deficit, which in turn helps preserve muscle.
- This dramatically increases your basal metabolic rate for several days after each workout, and research shows that this type of training can burn hundreds of more calories compared to training with light weights.
Another benefit of compound exercises with heavy weights is that most people find these workouts more enjoyable than high-rep range workouts, which means more progress in the long run.
5. Take Proven Fat Burning Supplements
Supplements are not the key to fat loss, but if you combine them with proper nutrition and exercise, you can significantly speed up the process.
Here is a list of my fat burning supplements that I use and recommend.
Caffeine
Millions of people can't feel energized without a morning cup of coffee, but this powerful substance has many more benefits.
Caffeine helps with weight loss by increasing the amount of energy the body uses during the day, as well as increasing strength, improving muscle endurance and anaerobic performance.
Research has shown that for best results, caffeine should be taken in tablet or powder form, although you must be careful to avoid developing a tolerance to it.
Personally, I get my caffeine fix from my pre-workout supplement, PULSE, which also contains a clinically effective dose of four other workout-enhancing ingredients:
Yohimbine
Yohimbine is an extract of one of the African plants, yohimbe.
Research shows that yohimbine can speed up fat burning by blocking the activity of alpha receptors in fat cells.
This allows the body to quickly reduce fat reserves, meaning you become slimmer and burn so-called “stubborn” fat.
Although yohimbine has a small feature: increased level insulin reduces its fat-burning effect. If you want to get the full benefits of taking yohimbine, take it while working out in a fasted state.
However beneficial features Yohimbine's benefits don't stop there. It does more than just help you burn fat faster.
Research shows that yohimbine improves and prolongs performance, and is also effective in combating physical fatigue.
Using a pre-workout supplement that is specifically formulated to maximize fat loss during fasted workouts will help speed up the process.
What do fat burners do?
It helps burn fat in 3 different ways:
- dramatically increases metabolic rate;
- enhances the effect of fat-burning substances produced in the body;
- increases the feeling of satiety after eating.
Many companies try to sell fat burners by making it seem like the fat loss process is overly complicated.
They talk about increasing fat oxidation levels, preserving muscle mass, supporting the thyroid gland, stimulating thermogenesis, inhibiting enzymes associated with fat storage, stimulating enzymes that cause fat loss, manipulating hormone and neurotransmitter levels, reducing water retention, improving nutrient absorption and much more. friend.
Yes, these are all aspects of fat loss, but this type of marketing is an attempt to blind you with terminology and pseudo-scientific half-truths in the hope that you will accept the claimed benefits at face value.
How to speed up the process of burning belly fat?
When you listen to what science says about the fat burning process, you will realize that there are only 3 ways to significantly speed it up:
1. Increase your basal metabolic rate
Metabolic rate is the amount of energy your body uses during the day, and the more you have, the faster you can lose weight.
Simply put, fat burning is determined by the difference between the energy the body expends and the energy it consumes through food. Expend more energy than you consume and you will lose fat.
While there are many ways that can help speed up your metabolism, they ultimately rely on one (or both) of the following mechanisms:
- Stimulating cells to produce more energy from carbohydrates and fatty acids.
- Reducing the efficiency of the process that produces cellular energy, thereby increasing the “cost” of energy needed to meet the body's needs.
There are many ways to manipulate these processes, and PHOENIX uses the most effective methods.
Reduce hunger
The main reason diets fail is that people simply cannot stick to them long enough. Desires turn into cravings, and eventually a relapse occurs. And it will take days or even weeks of hard work to correct the situation if it is truly out of control.
While some people find it easier, almost everyone experiences hunger or cravings to some degree. It's human nature to indulge your desires after unintentional or deliberate food deprivation, and whether such behavior is normal or not, it interferes with your goals.
Many substances are known to reduce hunger, while others are known to increase satiety. When a combination of proven supplements is used effectively, you can successfully reduce hunger and cravings, and benefit from maximum benefit from your diet
Make your diet more enjoyable
Let me be clear: While working on your body through diet, exercise, and supplements can make a big difference in your life for the better, it's not that easy.
No pills or powders will give you this result. It takes hard work and time. Here's another reason why diets don't succeed: People don't want to feel the discomfort of going through all that.
As with reducing your hunger, making your diet more enjoyable, primarily by improving your overall health, will make it easier to stick to your diet and follow through.
Although the mechanism of fat burning with supplements is a broad and complex topic, practical use remains simple.
Contrary to what many companies would have you believe, directly stimulating any proteins or enzymes involved in fat burning either does not work or has not been proven to work.
Fat burning is a complex process that occurs throughout the body, and by focusing on the simple, key and proven points, everything else is activated and functions accordingly.
My personal program to lose belly fat
It starts with a 25% calorie deficit, a high-protein diet, as well as 4-5 hours of strength training and 1.5-2 hours of HIIT training per week.
This is a recipe for getting rid of fat. Remember that no supplement will help you if you don't diet and exercise.
My nutrition and training program for burning fat:
Before training (in a fasted state)
About 10 minutes before my typical morning workout (about 45 minutes after waking up), I take the following:
- 1 serving of fat burner
- 1 serving of caffeine
My strength training session lasts about 45-60 minutes, followed by my first meal, which contains about 40 grams of protein and 100 grams of carbohydrates.
Dinner:
I eat a light lunch of salad and chicken so that I can be back in a fasted state by 5:30 p.m., when I do my cardio.
If I ate more foods containing large amounts of carbohydrates, there would be a risk that my insulin levels would be low by the time I did my cardio workout. This way I play it safe and eat small portions.
I don't take any fat burning supplements at lunch.
It's worth noting that I take a scoop of whey protein around 3:00 pm, which gives my body 2.5-3 hours to digest it before starting cardio.
Around 5:30 pm, before cardio
About 10 minutes before fasted cardio I take the following:
- 1 serving of pre-workout supplement
- 1 serving of fat burner
- 1 serving of caffeine
Then I do HIIT cardio for 25 minutes on a recumbent bike and eat dinner. About an hour before bed I take about 40 grams of protein.
Let's summarize in burning belly fat
Millions of people struggle with belly fat by resorting to all sorts of weird diets, supplements, and “belly fat-loss tricks.”
Should not be doing that. To no one ever.
If you take the simple steps outlined in this article, you will get the ripped six-pack abs you've always dreamed of and will be able to keep them for the rest of your life.
Based on materials:
legionathletics.com/how-to-lose-belly-fat/
And although you all know very well that it is impossible to get rid of just a big fat belly, or other problem areas, such as thighs. And you can think with absolute confidence that you know what types of exercises help burn belly fat. If you think that doing abdominal crunches several times a day will help you get rid of belly fat, or that simply running in the morning will do the trick, then you should listen more strongly to the experts.
We are thoroughly loaded
Cardiac exercises and crunches have little or no effect on abdominal weight loss. It is not without reason that loads and abdominal exercises are included in the program for general strengthening of the body.
Whole-body muscle mass burns more calories and overall fat than all the weights and abdominal exercises combined. Building muscles, or strengthening them, is the most best exercises for, not to mention the fat layer throughout the body.
There is no point in saying that you should not include loads in your daily exercise routine. The bottom line is that you should not concentrate your attention on them, giving these exercises the hours that you can afford to spend on physical exercises for muscle growth. Use the treadmill only to tone and warm up your muscles, and then once all your muscles are warmed up, focus on weight training and give your muscles a good workout.
First, take the test and find out how much weight you can lift without harm to your health, damage to ligaments and muscles. Once you decide on the weight of the sports equipment you are lifting, do one set of lifting it about 12 times. The last two lifts should be your hardest. If this does not happen, then you should increase the weight of the inventory.
If you lift weights and expend all your strength in one set, this indicates that your muscle potential is at its highest level. Now you can gradually reduce the time you spend working on this system. Maximizing the load on all the major muscles of the body is the optimally effective way to build muscles that will burn fat, including belly fat.
When your muscles become toned, toned and elastic, it will be easier for them to burn fat and calories even when you are at rest. The amount of calories and fat burned will also be much greater than in the absence of large muscle mass. Your metabolism will always be up and running with this approach to exercise, especially if you include balanced meals in your diet. If you also consciously reduce and increase your intake of protein foods, then very soon you will see amazing weight loss.
External benefits of muscles
Building muscle mass does not mean gaining weight. In this case, the muscles will tighten and become more elastic. Your appearance It will only get better from this. You will look slimmer, younger, fitter than your peers biological age. Increased muscle mass will burn all unnecessary calories and excess fat in the body. You will be surprised to notice that after such exercises, not only belly fat disappears, but also other fat layers in certain parts of the body.
You shouldn’t go on a starvation diet and complicate your life with exhausting workouts. All you need to do is drop off excess weight created by excess fat in the body. You can do resistance exercises individually for each muscle system, which will ultimately lead to weight loss in the abdominal area, since almost every type of these exercises also involves the abdominal muscles.
A large belly is a cause of discomfort for many men and women. Folds of fat look unsightly and make you feel unattractive. In addition, a protruding and saggy belly makes movement difficult. When people try to overcome the problem on their own, they are greeted with advertisements like “how to lose belly fat in 3 days,” which, of course, although pleasant, is a deception. A lot of materials have been written about how to quickly lose belly fat, but it is better to do this under the guidance of professionals. We will try to most fully understand the problems that cause a big belly and offer ways to solve them.
The main causes of a big belly
Information about the causes of the phenomenon will help you avoid problems in the future. Here are the main reasons for the appearance big belly:
- accumulation of excess subcutaneous fat due to low mobility;
- stretching and weakening of the abdominal muscles;
- chronic diseases associated with metabolic disorders;
- unhealthy diet.
Or should I say in simple language- let's think about how we live day after day. We get up, have a sandwich for breakfast, go to work by car or public transport, we sit there in one place for 9 hours straight with a break for lunch - of course, high in calories. In the evening we have a hearty dinner and watch TV. On weekends there is no increase in activity: we sleep until lunch, go on visits, where again we eat heartily. And after that we want to know why the belly grows? It seems that all the conditions have been created for this!
Women: how to lose belly fat
The belly is not a man’s problem at all; many women face the same thing: they are given a seat on the subway, thinking that they are already in the second trimester. Recent studies have found that women consider the stomach to be the number one problem on their list of problem areas. And unfortunately, constant crunches do not lead to victory over the stomach. It's best to start with an ultrasound to find out what's really going on.
How to remove belly fat after childbirth?
A large belly in women may be a consequence diastasis- discrepancies in the abdominal muscles after childbirth. Diastasis occurs when the abdominal muscles separate due to an enlarged uterus. And this has nothing to do with whether the muscles are strong or weak. This means that it doesn't matter that your abs are made of iron - diastasis depends on how strong the connective tissue is between them. Immediately after childbirth, 68% of women experience this problem (exhale, for most, the abs return to normal). The more pregnancies a woman has had, the higher the risk of diastasis.
What's your tummy like?
Let's just admit the obvious: both Gisele Bundchen and you have the same abdominal muscles. And what separates you, why you are not on the cover of the catalog, is the amount of fat collected on them. In women whose body type is “apple”, the belly is the result of a genetic predisposition to gaining weight in this area in to a greater extent than on the buttocks and thighs, such as in pears. Of course, if we could, we would choose the third type - Gisele's body type, with absolutely no fat. When a person gains weight, his body stores fat in the areas where he has the most problems. For men it is - abdominal region, in women - the stomach, or sides, or thighs, or buttocks.
Open any anatomy book and you'll find out what's underneath the six-pack. Beneath the skin and subcutaneous fat are muscles; the main one is the rectus abdominis muscle. It may seem like her tone is the key to achieving a six-pack, but that's only part of the story. Along your sides lie the internal and external obliques, which form your waist. Deeper lie transverse muscles abdomen, they surround your “center” like a belt. All these muscles form the appearance of the abs. And everything is held together by connective tissue - fascia.
Research has shown that there are 2 types of belly fat:
- subcutaneous fat(what you can squeeze in your hand around your stomach or waist, and which disappears as you lose weight);
- visceral fat(it surrounds organs, is associated with metabolic problems, causes risk of diabetes and heart disease).
According to research, some of us are genetically predisposed to visceral fat, which pushes the abdominal muscles outward, giving you that round appearance. Even thin girls can have a rather rounded tummy. When you gain weight, the “problem” areas suffer first, and then, when the problem areas are “overfilled,” the fat begins to invade the internal organs. Visceral fat occurs due to inactivity. It is much more dangerous than subcutaneous. If subcutaneous fat is simply ugly, but it is energy stored by the body for later, then visceral fat is future ischemia, angina, precancerous polyps in the stomach and intestines. Therefore from him possible and necessary get rid. We'll tell you how.
How does fat deposition occur?
When overeating, fat cells appear where there is a genetic predisposition for this. Look at your parents: if the father had a tummy, then his son will most likely show it too. If the mother’s hips grew, then the daughter’s will also grow.
Through hormones and receptor systems, our fat cells seem to “talk” with the body - the brain transmits endocrine information to them. These are not only reservoirs for storing energy - they are small glands directly connected to the brain.
Fat cells have two types of receptors - Beta 1 and Alpha 2. The first receptors activate the hormone sensitive lipase, an enzyme that breaks down fat and releases it into the bloodstream, where it is burned. The latter block fatty enzymes that release fat and promote the accumulation of fat in the body.
Genetically, men have a predisposition to the accumulation of Alpha 2 receptors in the “abdomen” area. Therefore, when you gain weight, fat accumulates there most quickly and is most reluctant to leave this area. Women physiologically have more A2 receptors in the hip area - and fat goes there. But if a girl has an “apple” figure, fat also lies in the abdominal area.
When working out the abs and following a reasonable diet, men need to remember that their lower abs will be the last to appear. And of course, isolated abdominal exercises alone will not lead to fat loss in this area - only an integrated approach will help: calorie deficit, exercise and cardio.
Let's get to practice!
How to remove belly and sides
The main reason why people who are not overweight still cannot show a flat stomach is weak abdominal muscles. In other words, you want to have muscles of steel, but they are soft. But there are also women who have given birth, real queens of abdominal crunches, whose belly is still noticeable. The fact is that with the help of exercises you can greatly pump up the rectus abdominis muscle, but completely forget about the oblique and transverse muscles.
By the way! Do not waste money on special fat-burning creams or weight loss belts in the abdominal area. They are completely useless!
You need to pay attention to these areas, as well as to the lower back - and ordinary twisting does not involve these areas in any way. Instead, spend the time you spend doing crunches on exercises that work all of the above muscles.
It will be possible to effectively remove the belly only when the cause of its appearance is eliminated. Experts recommend performing aerobic exercises along with regular physical training. The main advantage of this comprehensive approach is the increase in insulin production, which lowers the level of cortisol, which is responsible for fat storage.
During these exercises, you will not only strengthen your abs, but also invest your energy in burning fat.
Regular physical training clearly shows how to remove fat for a man. Exercising in the gym increases endurance and increases muscle strength, which has a beneficial effect on blood circulation and intestinal function.
By the way! To achieve perfect abs, you should not use short-term extreme diets! In them, weight loss is achieved by burning muscles, and after returning to your normal diet, you will gain the weight back. Set yourself up for 3-6 months - during this time it’s possible to achieve abs.
Exercises for losing weight on the stomach and sides:
- knee lifts on parallel bars;
- twisting on a fitball;
- cycling movements from a supine position;
- raising the knees from a hanging position on the wall bars;
- crunches with raising your arms and torso.
Exercises for beginners
1. Crunch with leg lift
The goal is the press
Lie on your back with your legs bent (feet on the floor, hip-width apart). Place your hands behind your head. At the same time, lift your head, neck and shoulders and extend your left leg 30-60 cm from the floor. Hold for 5 seconds. Repeat on right leg. Do 20 crunches, alternating sides.
2. Tilts to the side
Target - shoulders, core, obliques
Stand with your feet shoulder-width apart, knees bent, hold a large bottle of water above your head, and keep your shoulders down. Lean slightly forward and to the right. Hold for 2 breaths. Return to the starting position. Repeat on the left side. Do 10 reps, alternating sides.
3. Fingering
The goal is the press
Lie on your back, arms at your sides, palms down, knees bent 90 degrees, calves parallel to the floor. Engaging your abs, slowly touch your left thumb feet of the floor. Raise your leg, repeat with your right leg. Do 25 reps, alternating legs.
Exercises for intermediate level
1. Crisscross
Target - abs, obliques
Lie on your back. Bend your right knee. Put left hand on the left thigh, palm down. Raise your left leg, reach your left leg with your right hand thumb legs, twisting crosswise. Take your starting position. Do 12 reps. Switch sides, repeat.
2. Knee lift
Target - shoulders, abs
Stand with your feet hip-width apart, engage your abs, and hold a bottle of water in both hands. Raise your left knee as you lower your arms until your knee touches the bottle. Lower your knee and raise your arms up. Repeat on right side. Do 10 reps, alternating sides.
3. The Fab Four
Target - arms, legs
Lie on your back, raise your legs up. Raise your arms from your shoulders. Engage your abs and lower your left arm and right leg toward the floor without arching or lifting your shoulders. Return to the starting position. Switch sides and repeat.
Advanced exercises
1. Seated crunches
Target - triceps, abs
Sit with your feet together, knees bent, abs engaged. Place your hands on your sacrum. Press with your palms, lean back, straighten your legs. Repeat. Do 20 reps.
2. Standing Twist
Target - shoulders, arms, obliques
Stand with your feet hip-width apart, knees slightly bent, and hold a large bottle of water in front of you with both hands. Slowly lift your left leg while balancing on your right. Engage your abs and turn to the right. Repeat 15 times. Lower your leg, switch sides, repeat.
3. Roll-up
The goal is the press
Lie on your back with your legs bent, feet hip-width apart. Holds a water bottle in both hands above his head. Lift your upper body off the mat, keeping your arms straight above your head, knees bent, and feet planted firmly on the mat. Take a sitting position with your back straight. Go back. Do 10 reps.
By the way! Remember that it is better to focus on free weights in the gym and bodyweight exercises. Don't get carried away with exercise machines, they are useless in many cases!
Also, don't forget about exercise" vacuum", which makes the stomach toned.
Technique:
It is better to do the vacuum twice a day. Once in the morning before breakfast and another time in the evening two hours before meals. The average lesson duration is seven minutes.
To perform the exercise, the body can take three different positions:
- lying on your back. In this case, the legs are bent at the knees and rest on the floor
- standing. Feet shoulder-width apart, body slightly tilted forward, hands resting on legs above knees
- on your knees with emphasis on straight arms.
The exercise begins with a deep exhalation. Then the breath is held for several seconds, the stomach is drawn in, and the abdominal muscles tense with all their might.
Now you need to take a slow breath. As you exhale, repeat the exercise. You need to inhale through your nose and exhale through your mouth.
For the first time you can do it without holding your breath. However, as you inhale and exhale, you need to draw in and inflate your stomach. The number of cycles increases with each workout. You can start with three exercises, and then increase them to fifteen.
To get a faster effect on the stomach, you need to train the muscles of the whole body. For example, if you do squats, fat will be burned not only in the abdominal area, but also in other areas of accumulation. The more varied exercises you include in your workouts, the faster you will burn belly fat.
The secret to the success of a toned stomach in a short time is proper nutrition and regular complex exercises for entire muscle groups.
Is it possible to keep your abs for a long time?
Remember: all stomach problems can be solved. The abdominal muscles are not tendons that lose elasticity after severe stretching. The muscles tend to regain their tone, they can return to tone again.
Another problem is skin that has lost its tone. At a young age, the skin is easily tightened after weight loss or childbirth, it is elastic, like a bungee. But in adulthood, the skin loses its elasticity and is unable to tighten itself. Also, the connective tissue, fascia surrounding the muscles, can also lose elasticity.
But there is also good news. Building strong abdominal muscles supports tendons and connective tissue. This means that training will help even if the tendons are strained. What else helps? Always remember about the press: pull in your stomach, stick out your buttocks and chest, lowering your shoulders. This keeps the muscles toned, and this position is also more comfortable for the back.
Proper nutrition
Without proper nutrition, no physical training can bring the desired result. In order to achieve your goal as quickly as possible, you need to create the right diet. The effectiveness of the exercise and the rate of fat burning will directly depend on this.
The World Health Organization recommends reducing caloric intake from 200 to 500 kcal from usual consumption. People who don't do intense activities physical labor, should consume from one and a half to two thousand kcal. Read more.
The main tips for creating a diet are to eat foods high in vitamins and fiber. The menu should include products containing active biological components. IN mandatory you need to include grains, vegetables, fruits, herbs, and nuts in your diet. At the same time, you need to reduce your consumption of sugar, baked goods, and pasta.
When consuming food, you must constantly remember that excess fat is not used by the body in any way, but continues to accumulate in the form of fat deposits. To lose excess weight, you need to constantly maintain a slight energy deficit in the body.
Cardio exercises
One of the effective ways to remove belly fat is. The instructor recommends doing them on an empty stomach (after drinking a portion of BCAA) or at the end of a strength training session for thirty minutes with heart rate monitoring in the range from 150 to 170 beats per minute.
After training, you need to take a portion of protein - isolate or BCAA amino acids, and after another couple of hours, consume your portion of food.
For more effective solution It is best to seek help from professional instructors for problems with a large belly. This will help you achieve results quickly and without harm to your health.
More interesting things
Men and women are most concerned about fat in the abdomen and sides. Here are simple tips on how to get rid of belly fat without exercise and keep the results forever!
Simple and effective tips on how to get rid of belly fat without exercise
To lose weight, you need to increase your calorie consumption and reduce your consumption - this is the basic rule of weight loss. But there are many more tricks and nuances that will help reduce your waist size without visiting the gym or increasing physical activity. Follow the recommendations from this article and you will soon notice positive changes in your figure.
Learn more about probiotics
The human gut microbiome controls many more processes than we think, so it's important to have plenty of beneficial bacteria colonizing your gut. How to achieve this? Take probiotics. This will help you feel less sick and feel better, ease the digestion process and make your tummy smooth and flat.
Remove salt from your diet
Salt in the right quantities is a good thing. This mineral is necessary for healthy hearts and brain. But if you overdo it a little with salt, there will be water retention and swelling. Getting rid of salt is one of the main ways to remove excess water from the body (which is why there is a lot of weight loss when starting a new diet). Just leave the salt shaker off the table, and then there will be no obsessive desire to salt everything once again. This is a great way to lose belly fat without exercise.
Break the habit of constantly chewing gum
Many people think that chewing gum can suppress their appetite, but they forget about the bloating it causes. It occurs because with each chewing movement a person swallows a little air, which accumulates in the stomach, and it, in turn, swells. Additionally, some artificial sweeteners have been shown to increase your appetite for fast food, so chewing chewing gum, you definitely won’t be able to get rid of your belly and sides.
Put the beer aside
The term “beer belly” didn’t just appear out of nowhere. Alcohol bubbles are the main cause of bloating. If you've ever looked at yourself in the mirror after a few drinks, you might have noticed this. Alcohol can also lead to an increase in bad bacteria in your stomach, not to mention all the empty calories that go straight to everyone's "favorite" area of the belly and sides. And if you stop drinking any alcohol, then the question is: “How to lose belly fat without exercise?” will disappear by itself.
“When I eat, I am deaf and dumb”
First of all, talking while eating is rude. Secondly, you may swallow as much air as food, causing your stomach to bloat. Learning table manners will not only help you keep your belly flat, but it will also make your friends and family much happier. Moreover, it is also effective method lose weight at home even without training.
Stop being a sweet tooth
Sweets, despite the fact that they are very tasty, are not very good for our body and figure. Not only do the extra calories add inches to our waistlines, but too much sugar leads to insulin resistance, which forces the body to store excess fat around the waist. If you decide to start the process of losing weight, then cutting down on sugar is the first thing you need to do. This is the most effective action to remove belly fat without any additional effort.
But if suddenly you are still thinking about physical activity, which will significantly speed up the process, we have selected the most effective ones at home.
Check your hormones
If your hormones are out of whack, there can be a huge number of side effects, and bloating is one of them. This complaint is common among menopausal women. In the meantime, exercising and eating right are natural ways to balance your hormones.
Things to do in the toilet room
Almost 20 percent of people suffer from chronic constipation. Side effects may include bloating and swelling in the stomach. Do not self-medicate under any circumstances and consult your doctor for advice.
Save the broccoli for the kids
Cruciferous vegetables are some of the healthiest vegetables, but unfortunately, they are the most likely to cause bloating because... Due to the breakdown of raffinose, which is part of the composition, additional gases are produced. Therefore, these vegetables should be left only in certain dishes.
Get enough sleep
People are sleeping less now than at any time in history, which is most noticeable on our waistlines. According to research, missing just 30 minutes of sleep can lead to weight gain. Worse yet, this weight will most likely go straight to body fat on the tummy. Best Mode sleep is called “Sunny”, i.e. a person needs to go to bed and get up with sunset and sunrise. You will get enough sleep, and then you will have more more ideas, how to quickly remove sides and get rid of belly fat without sports.
Remove grocery from the menu
Groceries are sources a huge amount salt. Replace them with homemade ones, but not fatty foods, and this will provide you with invaluable help in the fight against excess weight (you can even do without exercise).
Think about what you're drinking
Do you want a flat stomach? Look into your glass: Milk and soda are the two leading causes of bloating, and they're also sources of liquid calories. About 65 percent of the population has a reduced ability to digest lactose immediately after infancy, meaning your glass of warm milk before bed could be the reason you wake up in super-small pajamas with a super-big belly. These are signs that you are lactose intolerant. And when it comes to sodas, not only are there extra gases, but there's also a ton of extra sugar. Try eliminating all of these from your diet and see if it helps.
Drink water
While many drinks can increase your waistline, water can actually help reduce it. Drinking enough water gives your body the opportunity to rid itself of excess retained water. Drinking water has also been shown to reduce cravings for sweets, curb your appetite, and help you feel fuller longer.
Place a fruit basket in the middle of the table
Cherries, apples and oranges, which are rich in quercetin, help reduce bloating. And if you put fruits in a visible place, then when you want to have a snack, your choice will fall on them. Or try making delicious fruit smoothies for breakfast.
Spice up your life
Fennel, mint and ginger have a “soothing” effect on the stomach. They work by improving the performance of digestive enzymes so your food moves through your digestive system faster. Besides, peppermint reduces cramping and gas, ginger helps with nausea and pain, and fennel is a diuretic that will help stop retaining excess water.
Correct posture
Want a flat stomach in two seconds? Stand up straight! A slouch accentuates your flaws, while a straight spine lengthens your entire body, making you taller and more graceful. Do you want to appear thinner in photos? Use an old modeling trick and round your back slightly - this will stretch your skin further across your belly, making your belly look smaller in the camera.
Know how to rest
Stress raises cortisol levels, which signals the body to urgently store fat. Add to this the daily stressful situations of a modern lifestyle, and the understanding that cortisol levels are constantly elevated will come immediately. This “constant stress” regime is not good for your health at all. Yoga, meditation, walking, reading magazines, a creative hobby or playing musical instrument- excellent and time-tested methods for getting rid of stress.
Turn off gadgets
Firstly, when using electronic devices, you do not move, i.e. the level of energy activity stubbornly tends to zero. Secondly, blue light from electronic screens can disrupt your circadian rhythms; Therefore, dependence on electronics reduces our sleep, as people prefer to watch TV series before bed, for example.
Wear shapewear
Maybe this is not very honest, but sometimes you need to go to an event in “this” dress. And there's nothing wrong with turning to new technology to help you tighten your belly a little. Over the past few years, the production of such underwear has been greatly modernized, and it has become even more convenient. And this little trick will allow you, at least for a short time, to get rid of your belly without exercise.
Fiber is everything to us
Fiber foods are the closest thing to a “miracle pill that gets rid of belly fat in a week.” Fruits, vegetables and whole grains, especially those high in fiber, have been shown to reduce fat around the waist. Moreover, they also dull the sense of appetite.
Don't be afraid of operations
No, we are not telling you that you need a tummy tuck. There are simply some situations when it is impossible to fight belly fat with improvised means, cardio training or gymnastics. For example, many women experience diastasis rectum, or separation of the abdominal muscles, after pregnancy. In about 25 percent of these women, the muscles never return to their original position, resulting in a permanently bulging belly. Likewise, a hernia (congenital or from injury) can also cause the abdomen to prolapse. And in such cases, only surgery will help.
Quit smoking
Do you really need another reason to quit the cancer tubes? Wonderful! Smoking makes you fat. No amount of cardio or strength training will ever be most effective if you smoke. It's time to say NO! cigarettes, and then the weight loss process will get off the ground without physical activity.
Cure irritable bowel syndrome
Irritable bowel syndrome is the most common gastrointestinal disorder. Symptoms include nausea, diarrhea, constipation, stomach pain and bloating. Although the full causes of this syndrome are still unclear, they are believed to be related to lifestyle factors such as diet, exercise, hormones and stress. Do not self-medicate and be sure to consult a doctor.
A beautiful figure is great, belly fat is not so great, and it can also lead to health problems. After reading this article, you will learn how you can get rid of excess belly fat.
Warning: Any ideas expressed in this article regarding health, nutrition and exercise should be considered as views and not as blanket advice on nutrition and health. Any health information must come from a certified healthcare professional. Never start another diet or training complexes without consulting a qualified physician.
Some women live with the belief that curvaceous- this is great, others strive to be skinny, and both options are equally good. When I talk about losing belly fat, I don't mean being curvy. They are beautiful. But excess belly fat is harmful to health and it would be nice to get rid of it.
I want to say that in the modern world people are very often influenced by fashion trends that determine how a woman should look. But there is no single ideal of beauty. We are all born different. Getting rid of belly fat is necessary either for health or to give your stomach the desired shape - curvy or flat. This should not turn into hellish drying of the body in an effort to get rid of all fat reserves. This is also very harmful.
Strive to be healthy and happy - that's all!
Why is it important for your health to not have excess belly fat?
The best way to find motivation for any activity is to understand why exactly you are doing it. Let's take a closer look.
A small amount of peripheral belly fat is normal. However, when there is too much fat and it begins to penetrate into the internal organs (visceral fat), then it is no longer so fun. There is a proven relationship between this fat and numerous related diseases, including cardiovascular disease, which causes heart attacks, and diabetes.
Knowing this, you can concentrate on a program that will allow you to get rid of unnecessary fat. This will not only save you from potential illnesses, but will also make you feel happier and more energetic.
Causes of excess belly fat - it's not as simple as you think
So, you have excess belly fat. So you're not eating well and not exercising, right?
Of course, there may be reasons for this. Diet and exercise are two important factors in weight control. However, there are more hidden reasons. Let's take a closer look.
One of these reasons may be stress. When we experience stress, the body produces the so-called. stress hormone. This hormone, in turn, sends a signal to the body that it is time to stock up on energy, which makes us always hungry and which, accordingly, leads to obesity. In such conditions, the body seems to be preparing for hunger or difficult times.
The connection between the hormone cortisol (one of the hormones produced during periods of stress) and obesity has been scientifically proven. In addition, this hormone is able to move fat from other areas of the body, where it is stored in normal quantities, to the abdominal area. How to normalize cortisol levels? In addition to relieving stress, this is regular exercise.
Another good way control stress - perform breathing exercises. As soon as you feel that you are in a stressful situation, start. If you are at home, you can try to perform special complexes breathing exercises(unfortunately, this cannot be done in the office).
For me personally, an excellent way to get rid of stress was reading the book “How to Cure Back Pain. People need to know the truth!" by Dr. John Sarno. He talks about how repressed emotions (which we may not even be aware of) lead to pain and illness. I used his technique when I was struggling with office syndrome, and it got me back on my feet within a couple of weeks (I was just in terrible shape). Moreover, I healed emotionally. Recently I felt stressed again and picked up this book again. She will be able to tell you how great the power of your mind is, and that you can use it at any time to heal yourself.
Irregular sleep
We need sleep. Nobody argues with this. We also have circadian rhythms, tied to our environment, which tell us to go to sleep when it's dark and wake up when it's light. This is why many people have problems when you fly across the ocean and this rhythm is disrupted (this is called jet lag).
The circadian rhythm also affects cortisol levels. This level is highest in the morning and afternoon when you eat the most. Then it drops and reaches its minimum concentration by midnight.
If you start throwing off your circadian rhythm, you'll start throwing off your cortisol levels. As mentioned just above, this leads to stress and accumulation of fatty tissue in the abdominal area.
Also, when we are tired, we want to eat because we need energy. If you work late, your body will require food to replenish energy reserves.
Of course, there are people who go to bed earlier or later. It is important to note the consistency of sleep rhythms. Try to go to bed no later than midnight. For harmony with nature, the most the right time– 10 o’clock in the evening, but apparently there are still owls among us...
Sadness
This is part of the symptoms of stress, but sometimes we don't perceive this condition as stress, but simply feel unhappy. Perhaps you moved to another city and feel lonely. Maybe you have a nasty boss. Or maybe you lost loved one. You won't necessarily perceive it as stress. You are just sad and unhappy, but in fact, it is the same emotional stress.
Emotional stress often leads people to consume foods that are high in sugar and fat, which briefly improve their mood. However, in the long term, this will only increase depression, since such food has a Negative influence on the body, including its effect on the production of chemicals in the brain responsible for the appearance of a bad mood.
Plus, eating foods rich in sugar causes your blood sugar to spike, and when it then drops again, you feel tired, lifeless, and yes, hungry. And you start eating even more.
I have two hands for a cup of tea and a pie after a long, hard day. I am sure that emotional eating has a right to life. Problems arise when sugar and fat accompany the diet constantly. Food shouldn't always calm your nerves. If this is the case, you need to find the reasons and start fighting them.
And further. Remember, finding the root of problems is great, but beyond that, it's also good to eventually overcome the problem. I remember one book, the name of which I can’t remember now, about a guy who realized that people in therapy are unhappy because they are constantly thinking about what makes them unhappy and thinking about their problems. To become happy, you need not only to recognize your problems, but also to begin to deal with them. You need to focus on who you want to become and what you want to do.
We were born to be under the sun. Not ten hours in the air in direct sunlight (that won’t make it better), but at least take a walk in the shade and get your dose sunlight. And therefore, no matter what time of year it is where you are, try to go for a walk in the open air at least once a day for half an hour (or better yet, an hour). For example, a walk from the car or bus to work/school and a fifteen-minute walk during lunch can work real miracles.
Without sunlight, we feel sluggish and this affects excess belly fat. And when we're feeling sluggish, we often reach for a high-calorie snack with coffee to make us feel a little more alert, only making the situation worse.
Breaks
Later we'll talk about exercises that you can build into your daily schedule, but for now let's just talk about breaks at work.
If you work 8 hours a day, and especially if you do a standing or sedentary job, you need breaks. If you don't take breaks, you'll soon feel sluggish, like you're not getting enough sleep or sunlight. And, again, you will be drawn to snacks. Stress can also set in, which we already know won't help you get rid of belly fat.
Nutrition
Finally, we move on to one of the two most important factors: nutrition.
If you've read a single magazine in the last 5 years, you'll know that there are as many opinions about diets and fat loss products as there are people on the planet. For six months, one diet is considered the best, after six months it is replaced by a new one, and everyone who introduces new diet, I am sure that she is the best.
They all have common features(and they are not without common sense):
- avoid drinking too much large quantity highly processed products, since they contain many components harmful to the body, including salt, sugar and unhealthy fats;
- Avoid refined grain products, including white bread, rice and pasta - instead, replace them with whole grains;
- the same goes for foods high in starch, including potatoes, since starch quickly breaks down into sugar, which is harmful to the body;
- Maintain a healthy balance of proteins, fats and complex carbohydrates in diet;
- drink more water And herbal teas in between meals;
- Avoid foods high in sugar (especially refined sugar), including white sugar, corn syrup and glucose, but also don't overuse honey, maple syrup, and fruits (although they need to be used in the diet, just don’t overuse them, that’s all);
- eat raw and cooked vegetables for every taste and color;
- Avoid hydrogenated fats and don't eat a lot of animal fats unless it's fish.
- Avoid “diet” sweeteners like aspartame, use natural sweeteners like stevia or xylitol (but don’t overdo it, otherwise you may have a laxative effect)
When the fashion for dieting became popular, everyone began to think that removing fat from the body is very useful, but in fact, the body needs fat in order to burn it and, in general, for the body to function normally. However, many of the popular “low-fat” foods often contain unhealthy fats. And often you can also find sugar in them, like in flavored low-fat yogurts.
Most people who decide to eat healthy, without highly processed foods, without white bread, pasta and refined sugar, they notice that they really begin to lose weight.
Tips on eating right for quick weight loss
Recent research has shown that there is a definite difference between types of calories - the body reacts differently to calories coming from different sources. For example, it has been observed that those on a raw diet (where food is not cooked at temperatures above 40 degrees Celsius to retain all the beneficial enzymes and nutrients) do not consume as many calories as those on a regular diet . Moreover, amateurs raw diet lose weight faster.
Other popular diets include the Atkinson and Paleo diets. Both diets emphasize the consumption of meat, eggs, and non-starchy vegetables. These diets deny potatoes, sweet potato, corn, grains like rice, oatmeal, bread, cereals and pasta made from grains. These diets are still slightly different from each other, but both have a lot of protein. Opinions about fruits vary, but in general the attitude towards them is not very positive, since they contain a lot of sugar. This is especially emphasized in the Atkinson diet. People often forget that starchy vegetables and some types of berries can and should be a large part of these diets.
If you are on one of these diets for an extended period of time, be sure to remember to take in enough nutrients. People on raw vegetable diets often don't consume enough protein and vitamin B, and those on the Atkinson diet often suffer from constipation because their diets are low in vegetables and fiber (even though science is clear that fiber is very beneficial for good health).
Another good way to lose weight is to go on a juice diet. However, sometimes such a diet may require consultation with a doctor.
This diet has become popular thanks to people like Jason Weil, who offer juice therapy courses and books that reveal the essence of the diet and recipes for it.
Some people are convinced that juicing therapy is not beneficial for health and should not be tried at all, but it is hard to deny the actual positive results of those people who have used this diet for a long period of time.
If you are interested in this diet, then first you can watch Weil’s documentary about the diet itself, as well as the films “Bad Fat” and “Almost Dead” by Joe Cross, a man who changed his life thanks to juice therapy.
Remember that juice therapy is a temporary measure. And even if someone is able to stick to it for months, this is not the best example for you, since you can easily harm your health. It would be nice to do blood tests and others during the diet medical tests to control the situation. This is exactly what all those who wrote books/made films about juice therapy did - this way you can clearly prove their safety for health.
Diet and longevity
Actually, this is an article about how to get rid of belly fat, but I would really like to say a couple common words about nutrition in general and diets in particular, since for many women trying to lose excess weight, these issues become a stumbling block.
I read a lot of different information about diets and their effects on health and began to be frankly confused by all this information. One book says that nothing can be better than a vegetarian diet for health, and provides the results of scientific research. In another it is praised protein diet grain-free, and research results are also provided. And this left me confused. After all, diets are completely different. The only thing they had in common was that they described the benefits of whole, healthy foods, no processed foods, no additives.
I wondered how diet affects life expectancy and started Googling average life expectancy in different parts of the world, keeping in mind that it is not the only factor. That’s when I came across the concept of “blue zones”. These are places on our planet where people, on average, live longer than usual. In other words, in these places, living to 100 years or more is quite normal.
While studying the Blue Zones, I noticed that many (but not all) peoples in these zones have a diet rich in legumes and vegetables, and little meat. They eat homemade food, not processed food. Often organic. Other factors include low stress levels, daily exercise, or active species hobbies (hiking, gardening, social events etc.), sense of community and family priority.
If you want to know more about " blue zones", you can consult the wisdom of Wikipedia or read Dan Buettner's book on this topic. For now, understand that sticking to a specific diet for too long may not be the wisest decision.
Let's imagine that you are not going to radically change your diet, but you are not averse to switching to healthy, whole foods. What advice can you give for losing extra pounds in this case?
- Drink plenty of water between meals to suppress hunger. Often when we are hungry, our body is simply thirsty
- Eat a salad leaf before every meal, this will fill your stomach and reduce the desire to try high-calorie foods
- Don't eat anything 4-5 hours before bedtime
- Avoid foods high in sugar or starch (potatoes), as well as grain products. If you use sweeteners, use natural ones like xylitol or stevia (the latter has a characteristic aftertaste, so use it in dishes where this taste can be masked, and, if necessary, in combination with xylitol, honey or maple syrup).
- Give yourself one fasting day a week when you can eat whatever you want. Think of it as a reward for your efforts.
Exercises
Second The best way lose excess fat - exercise. In order for the stomach to be toned, its muscles need to be trained. Cardio and strength training help you lose weight. Remember that muscle weighs more than fat, so being overweight doesn't necessarily mean you have excess visceral (bad) fat. At the same time, muscles help the body transport blood better, allowing it to be saturated with oxygen, which is very good for health. Cardio exercise helps lower your resting heart rate, which is also healthy. And this is just the tip of the iceberg, since moderate regular exercise has a positive effect on almost all body systems.
Another reason to start exercising is that it stimulates the brain to produce special chemical compounds, making you feel much better (happiness hormone). As noted earlier, this doesn't give you an excuse to fill your belly with food to cheer yourself up (though it's okay to go out for a big fast food dinner if you've recently broken up with your significant other. Combined with watching a good romantic comedy, this will be your escape. from a bad mood. The main thing is not to accompany this with bad habits).
And further. Don't overdo it with exercises. An hour a day is quite enough. Forgetting about problems through constant trips to the gym is not at all right.
What exercises help you lose belly fat?
Raises, right? Working on the abs...however, not everything is so simple. Get rid of excess belly fat better than anyone strength exercise Cardio training will help. True, in order to keep your tummy toned, you will also need to train it, but let's start with cardio.
When you walk, bike, jog, dance, swim, do martial arts, practice hatha yoga, and other forms of aerobic exercise, you burn fat. This is the most effective way to get rid of it throughout the body. It is almost impossible to get rid of fat in one specific area of the body.
When it comes to belly fat, the most important thing is to get rid of it. visceral fat. You can't see it, but it surrounds your internal organs. This is often the result of poor diet, stress and a sedentary lifestyle. No amount of sit-ups will help you get rid of it; for that you will need cardio.
Short training series
The first thing that comes to mind when you are told that you need to study more is lack of time. Exercises should not take up too much time, and every minute spent doing them is time well spent. You'll spend more time lying in bed with another illness if you don't exercise. Protection against depression, cardiovascular disease, diabetes and perhaps even cancer are reasons that should make you spend 30-60 minutes a day on exercise.
Tim Ferriss talks about the benefits of a 2-minute workout before each meal in his book, The Perfect Body in 4 Hours. He says that if you properly develop your muscles before eating, then useful material, received by the body from food, will be used to build muscles rather than to accumulate fat.
Here's how to fit exercise into your schedule:
- Take fifteen-minute walks during your lunch breaks. This will not only get the blood flowing in your body, but will also give you a chance to get your dose of vitamin D from the sun.
- If you have a sedentary job, then once an hour you should get up and stretch, make herbal tea, walk around the office, go to the toilet... whatever, the main thing is to move.
- Before each meal, do the exercises from Tim Ferriss' book, The Perfect Body in 4 Hours. There are no excuses here, these exercises can be done anywhere - even at work you can do them in the toilet. You can perform other two-minute complexes - just use those exercises that involve the maximum possible number of muscles. Exercises can be performed at any other time of the day. They can be done even while cooking (I very often exercise my legs while standing at the stove, and I advise you to do the same), or you can dance and cook, why not?
- If you are at home, turn on the radio and dance 1-2 songs as best you can.
- Park your car or get off the bus a little further from your destination than usual.
- If you have stairs at home, run up and down them. Take rest breaks and run up and down a couple of times. In general, use the stairs as often as possible.
- Start your day with ten minutes of exercise and warm-up. This is a great way to wake up.
- Combine cardio training with activities such as hiking with friends or going to the beach for a picnic. Paintball, rock climbing, surfing, beach volleyball, dancing (dance parties or Latin dancing) and other activities with friends.
Building muscle can help you burn belly fat because you need calories to maintain muscle tone. Therefore, the more muscle you have, the more calories you burn. Needless to say, this will also prevent the food you eat from turning into fat.
If you go to the gym several times a week and work on your mass, this will allow you to build muscle. There are muscle-building exercises that can be done without weights or machines. Raises, push-ups, squats, etc. can also help you build muscle if done several times each workout.
There are many programs designed to gain muscle mass. But we'll stop at 10 basic rules for increasing muscle mass for girls, they are presented in the video:
Abdominal exercises will not specifically remove belly fat; they help burn fat throughout the body and force the abdominal muscles to work, which tones them. But if you need six-pack abs, then you can’t do without exercises specifically for the abs.
Working on your abs isn't just about squats and sit-ups. You develop your abs by walking, especially by walking quickly, where you straighten your torso and tighten your stomach (in other words, keep your posture as you walk and don't relax your stomach completely).
And push-ups will also make your abs strong, as will Pilates and dancing. So if sit-ups seem boring to you, take up dancing. This is a more creative process, and at the same time, you might meet someone...
The press is a very important part of the body, because it is its middle. This is the core, along with the back muscles. Dancers are constantly told how important it is to keep their posture, that is, their back and body straight.
In order to keep your abdominal muscles toned, you need to alternate various exercises. In addition to regular sit-ups, try doing twisting exercises (lying on your back with your hands behind your head, reaching your right elbow towards your left knee). Also do exercises where you need to raise your legs and body towards each other.
We present to your attention the video " effective exercises for the press «:
Just like with other muscles in the body, the abdominal muscles should not be trained every day. 2-4 times a week will be enough. In between, do brisk walking (this also trains your abdominal muscles, but not as effectively) or swimming.
How not to give up training
Every time you start doing something new and useful, like working out or eating healthy food, there is a chance that you will soon give it all up. Maybe you will go on vacation, and after returning you will lose motivation, or maybe difficulties will arise at work, and you simply won’t have time for it. There may be days or weeks when healthy food or training will not be a priority. This is fine. The main thing is to get back into the rhythm as soon as the opportunity arises.
There are several tricks that will help you not give up good habits.
Don't start everything at once
If you decide overnight to become an avid vegetarian who spends at least an hour working out every day, and at the same time you eat fast food and have never visited the gym, then it is very likely that nothing will work out for you. For some people, it's easy to adjust to such drastic changes, but for most of us, starting to eat differently and exercise is very difficult. Food is a lot like a drug: When you first give up unhealthy fats and refined sugars, you experience withdrawal symptoms. If you change your diet overnight from very harmful to very healthy, you may have a headache for 2 weeks after that. Some people have reported that they suddenly began to get sick with a cold or flu. In addition, switching to a diet high in fiber can lead to diarrhea.
The biggest problem here is not that you will have various kinds of unpleasant symptoms, but the fact is that many people do not clearly understand what kind of diet they are going on. You suddenly have to cook meals 3 times a day that you have never cooked before. This takes a lot of effort and time, unless, of course, you can afford to eat in a good restaurant.
My main recommendation when changing your eating pattern is to start changing/eliminating certain foods from your diet systematically. For example, in the first week, eliminate refined sugar from your diet and switch from grains to wholemeal foods (plus brown rice, bran bread and wholemeal pasta, etc.). This means that if you are used to eating a patty (refined sugar and flour) every day, you will have to find a healthier replacement for your snack. In the same way, you can find a replacement sweetener for your coffee, then replace your dinner grains and the bread you used to make sandwiches with. Here are some examples of great changes!
You can also try rotating one dish and one drink at a time. During the first week, change what you usually eat for breakfast, during the second - for lunch, and in the third - for dinner. Then change your snack and drink habits.
When it comes to exercise, it can be challenging to switch to constant hour-long workouts and lunchtime walks when you've never done it before. Alternatively, you can start walking at lunchtime during the first week, and then gradually introduce two-day workouts into your rhythm. In the third week, you can start stretching in the morning, going for walks at lunchtime, and working out at gym already 3 times.
