how to lose belly fat
Many people are trying to get rid of excess volume at home. The first step is to be patient because healthy weight loss is not the fastest way.
The most annoying areas are the abdomen and sides, which are reluctant to "leave". Which causes fat deposits to appear.
Abdominal fat: Causes for both men and women
Body fat is formed in different parts of the body depending on genetics, physical condition, diet, physical activity, and lifestyle. So, if you have long been unable to get rid of the layers on the abdomen, pay attention to the following:
Poor metabolism
If there is a severe breakdown in the body, it is due to slow metabolism. As a result: the extra weight appears. It is caused by poor nutrition, a strict diet, lack of sleep, stress and anxiety, lack of exercise, physical inactivity, bad habits, and poor drinking.
Genetics
Scientists have conducted a study that found that people with weaker heredity are less likely than those who lead a sedentary and sedentary lifestyle and whose diet exceeds the number of calories consumed daily.
If you move too much and don't eat too much, being overweight does not appear to be associated with any of the genes. In other words: to minimize the effects of genetics, you need to revise your lifestyle.
Passive lifestyle
Sit-ups tend to bend the shoulders, and the front neck also affects the condition of the spinal cord and, as a result, the dilated stomach.
Too much food
The biggest cause of one's fat is an unhealthy diet. It is important to stick to your daily calorie intake, even if your clean diet includes healthy foods. Not to mention the fast food, sweets, rolls, fried, etc.
Eliminate food junk, reduce salt, and abstain from alcohol for a while. The amount of energy used must be less than the amount expended. Energy comes from calories and food.
Bad posture while sitting
Posture is the main part of the body that carries most of the load. With the wrong posture, the internal organs become homeless, and the abdomen leaks out. This is due to a weak and underdeveloped muscle frame, which in turn leads to poor health and negative health consequences.
Stress and disease
Repeated stress stimulates the production of cortisol, the stress hormone. Under the influence of this hormone, the body begins to accumulate fat cells more rapidly. Therefore, the term "stress fat" or "cortisol belly", doctors attribute to the increase in the level of cortisol in the body.
If it is more than the waist, there is a risk to health:
* For females: 80-85 cm;
* For males: 90-94 cm.
This type of obesity can be a sign of a dangerous metabolic syndrome when the problem of burning fat is not an aesthetic problem but a medical one. This is due to the excess of nerve fat, which interferes with the full functioning of the internal organs.
There may be compression, inflammation, gastrointestinal upset, stomach, bladder, liver diseases, but the most adverse effects can be on the cardiovascular system. This leads to the development of vascular atherosclerosis, risk of myocardial infarction, stroke, chronic heart failure, diabetes mellitus. Furthermore: Weak fats affect the brain and stimulate dementia development.
best way to lose belly fat
to walk
Walking is also very active: try to walk at a brisk pace for about an hour a day or take at least 10,000 steps a day.
Runs
Many people do not like to run, which is related to pain, suffering, and discomfort in the aspect. It is important to control the heartbeat zone, then running becomes a cool and favorite hobby.
If you do not have a heart rate monitor or fitness watch, do this: Run at a speed that allows you to talk to your speaker or read a verse while running. If it works, your heart rate will return to normal, and your fat will burn. If you place your heartbeat in the fat-burning zone, you can burn 500-800 calories per hour.
Cardio exercise
For proper cardio, it is also important to observe certain conditions: maintain pulse, exercise properly and regularly, adhere to the maximum duration of the load.
Aerobic exercise burns a lot of calories: The faster you do cardio, the more calories you burn. Choose to run, elliptical, stepper, cycle, and train without exceeding your heart rate.
Swim
Depending on how you swim, 400-800 calories per hour will "go". Many trainers recommend choosing swimming altogether: during this process, more calories are burned than running, many injuries are eliminated, such as joint sprains and increased muscle load, less cellulite. It happens. In addition, to get a flat stomach, it is necessary to include physical activity, where special attention is paid to the abs. Since it is impossible to remove excess from the abdomen locally, it is able to pump and pump the whole body. Here are five examples of exercises that will help you get the desired result.
Removing the stomach at home
Psychological and familial attitudes are important if you want to get rid of excess fat. One needs to understand one's purpose and understand that without effort nothing can happen. Relatives should support these actions, or at least not "put them out". So before you start, pay attention to your loved ones and explain how important it is to you.
Exercises for the abdomen
Vacuum exercise
Breathing exercises constrict the abdominal transverse muscles, causing them to "burn." You need to stand up straight, keep your legs shoulder-width apart, place your hands on your hips and lean forward a little.
Take a deep breath through your nose, drawing in as much air as you can. Plus - a powerful exhale, pulling and squeezing the abdominal walls as far back as possible. Hold this position for 15-20 seconds, repeating 3-5 sets.
The board or plank
In a position of force resting on the arms or on the right arms, we draw a straight line from the neck to the coccyx. Legs straight Exercise is done not only at the beginning but also at the end of the complex, one point approach for one minute.
The examples below are done in two ways, one minute each. Intervals between sets are 20 or 30 seconds.
Forward or forward crunches
Lie on your back lift your legs and bend them at a 45-degree angle. The hands are behind the head. As you exhale, gently lift your body up, and pull your elbows to your knees. We pause for a few seconds at the top. Breathing in, we return to the starting position. When lifting, the lower back does not rise off the floor.
Raise/lower straight legs.
Lying on your back, we spread our arms along with our bodies or lift them above our heads. As you exhale, we slowly raise our straight legs to the standing position. When we breathe in, we slowly bring them back to their original position, while not touching the floor with the heels.
Rock climber
In the emphasis on the right arms, where the hands are shoulder-width apart, below the shoulder joint, and the palms parallel to each other. Turn the knees tightly towards the chest.
Scissors
Lie on your back, arms extended along the body, or raised above your head. Raise your legs straight off the floor in the movement of the crossing. The room "doesn't leave" the floor.
0 Comments