In the process of losing weight, after a regular training time, the body begins to acquire a certain form and becomes shape.In this article we will say and show what exercises the stomach and sides can be removed, including its name, the technique of execution and duration.And also reveals the secrets on how to achieve the results faster.
It is true that eliminating the fat from the body in some areas is not so simple.The problem areas are especially notable when you wear the pants, since these folds strive to leave.It is not yet possible to draw a stomach.To get rid of them, you must reduce the total amount of fat in the body.
Do not get angry, because in this article we will tell you everything you need to know about how to eliminate additional folds from the belly and sides.
How to face excess fat at the waist
Perhaps at this point he is already visiting the gym, trying to follow the calories and try to be active every day.But while other places in your body gradually enter, it happens that even the most effective way to eliminate the stomach and sides with great difficulty allows you to achieve at least some results.
The reason for this is a series of physiological factors.Blood circulation, metabolic rate, hormonal background and calorie consumption/combustion: all this affects the way fat comes out of problematic areas.
Insulin resistance is the main reason why many people have many fat deposits on the sides and back.
Cortisol and insulin are the main hormones that contribute to the accumulation and retention of fat cells in problematic areas.
Studies have shown that in men, fat accumulates more frequently in the stomach and women in hips and buttocks.
Cortisol is also known as stress hormone in the body.When its level is high, a set of excess adipose tissue in problematic areas occurs even faster.
Insulin is a hormone that allows sugar to penetrate cells.After having eaten something sweet, insulin begins to be produced.
It allows sugar to penetrate the bloodstream and from there to body cells, providing them with the energy necessary for the normal functioning of all metabolic processes in the human body.If there are many sugars, insulin resistance occurs, which complicates glucose entry into cells.
This energy, which was not used correctly, is deposited in the form of a fat whenever possible, and especially in the stomach, around the waist, the lower back, the hips and the buttocks.
But do not lose hope, because we have collected the best ways to put our body in order.
#1.Restore excess weight
As mentioned above, the problem with fat deposits on the sides and stomach is very stubborn.He clings to the body, like a little girl for her mother on the first day of the kindergarten.
You need to think in the long term.The percentage of fat in the body should not be more than 12% for men and 17% for women, if this percentage is higher, then it will be more difficult to deal with excess weight.
Do not worry where fat goes first, until the recommended interest reaches, the main thing is to go.
Try to increase quantity and improve sleep quality if you want to lose weight in general.A study showed that those who slept only five hours per night had more fat deposits in the abdomen than those who slept eight hours.
#2.Appropriate calorie and nutrition deficiency
Let's be honest in front of ourselves.Do you fix them to maintain calorie deficiency every day?How do you know?Do you follow this or simply guess?
The number of calories consumed is the most important part to get rid of fat folds in the stomach and sides, because without a negative energy balance all fats accumulated in the body is no reason to burn.
Subject to the diet, the triglyceride accumulated in fatty cells is separated from free fatty acids, letting them move to those parts of the cell that will help burn them to produce energy.
As a result, the number of fat cells is reduced and losing weight.
Exclude the sugar from your diet, which will reduce the visibility of the fat folds in the stomach, the sides and the lower back.
It was also discovered that eating a large amount of fructose (corn syrup, for example) increases the volume of the abdomen as a whole.
Also keep away from sweet drinks (soft drinks, for example), as they lead to an increase in fat deposits in the abdomen.This includes dietary soft drinks, which contains zero calories.
Make sure the diet contains a sufficient amount of useful fats that help eliminate stubborn fat in problem areas.
The menu for each day must have a sufficient amount of fiber.A study showed that an increase in soluble fiber consumption in 10 g per day helps get rid of almost 4% of visceral fat in the abdomen.
Add more proteins to your diet to get rid of fat folds in the lower back.A study showed that a high protein diet helps reduce the amount of folds in the stomach.
And the last, but not least: reduce the amount of alcohol consumed, since it is associated with the deposition of fat in the stomach.
#3.Add to diet products that burn fat
Caffeine is an important nutrient in the fight against fat, because it contributes to the production of a group of hormones called catecholamines.These include adrenaline and norepinephrine.
These hormones are necessary to stimulate receptors in fatty cells, increase the metabolic rate and increase blood flow to adipose tissues.
The reception of additives with caffeine and other nutrients to combat fat provides an energy load with calorie deficiency, opaque a feeling of hunger and reduces appetite, while causing the loss of fat through thermogenesis.
#4.Take care of the cardio
Try to be more active in everyday life.One study showed that every 15 minutes of a sedentary lifestyle leads to an increase in the waist waist in 1.27 mm.
Try to improve and increase the quality and amount of sleep if you want to lose weight in general.A study showed that those who slept only five hours per night had more fat in the stomach than those who slept eight hours.Therefore, we sleep as it should be: we remove the stomach and sides with a minimum of effort.
Previously, it was often said that the cardio "makes thick" because it burns the muscles and did not accumulate fatty acids.But this is not so.
If there is free time, then it is better to add a little cardio of moderate intensity to your training plan: a cowardly career, ride a bike, Frisby or dance.
This will contribute to the burning of calories and eliminate the folds.
And if there is not enough time, then it will be better to test cardio interval training, where high intensity periods are replaced by recreation or recovery intervals.
Both methods affect the total number of calories spent per day, help cause physiological changes in fatty cells, which helps get rid of fat on the sides and abdomen.
Do not forget strength training, but it is better to alternate exercises to lose weight and sides at home with family cardio training.
#5.Strengthen
To clarify the situation: these exercises will not eliminate fat deposits if there is no calorie deficit.And they will not be a magical potion with which you will get a beautiful and flat belly in a short time.
To start, select those physical exercises from the list that will attract to your liking.Absolutely all the exercises on the list can be done at home below.In breaks between training, you can ride a bicycle for a variety.
Preference to high intensity intervals training.They give the maximum effect when it comes to downloading fat and increasing muscle mass.
A set of fat exercises in the stomach
This is not a daily training program to burn more fat, it is better to participate in one day, alternating with running, to lose weight for a shorter period.
For each exercise, select 30 seconds, try to perform them at first, paying attention to details.It is recommended to perform these exercises in front of the mirror so that it is possible to control the technique of performing certain movements.Do not forget to fix the intermediate and final results in the newspaper or take a photo.
1.
- Approaches: 3-4
- Repetition: 15-20
Find the concrete to throw and let the body hang freely in a straight line in the air.Fold your knees and lift them over the hips.
The emphasis should be on strengthening the abdominal muscles, and not only in the increase in the hip.
2. Raising
- Approaches: 2-3
- Repetition: 6-15
No matter how strange it sounds, but pulling up is aimed at the elaboration of the abdominal muscles, especially at the time you lift your body.
3. Russian turn
- Approaches: 3-4
- Repetition: 10 in each direction
- Sit on the mat, bend your knees and bow back down, straighten your chest and shoulders back.
- Keep the weigh with both hands, make a body turn to the left and then to the right.
- Try to make your knees resistant throughout the movement.
- To complicate this exercise, lift your legs from the floor.
4. Cell
- Approaches: 3-4
- Repetition: 15 in each direction
Take a pose about push -Us.Lift your left knee as high as possible towards the chest, and then glow it slightly as if you were trying to touch them with your right shoulder.
Return to the initial position and then repeat the same with your right foot.Make all repetitions without rest.
5. Lumberjack
It can be done with a weight or any other weight, but you can try other exercises with weights, they are very effective to burn calories.If they are not, try exercises with weights to lose weight of the whole body.
- Start with a standing position, holding a dumbbell or a weight in the chest area.
- Then, slowly turn the body in one direction, simultaneously on squatting.
- Consider the weight on the outer side of the ankle in the touch.
- Then raise and turn the body in the other direction, raising your hands with dumbbells on your head.The movement should be like a lumberjack cut a tree.
6. Side bar in the elbows with pelvis lifting
- Take the position of the sidebar in the elbows, place one leg on the other.
- Throw the pelvis from the ground and keep the body directly along the same line.
- It is necessary to force the muscles of the press and buttocks and keep them like this throughout the movement.
- Lower slowly and lift your hips to the ground, keeping your body straight.
7. Scalolas
- Take a pose to push, hold the body directly.
- Fold the left leg in the knee and take it to the right side.
- Return your knee back and immediately perform the same action with your right foot.
8. sidebar with kidnapping hand aside
- Take the position of the sidebar, the elbow must be under the shoulder, one leg on the second.
- Start the pelvis from the ground and straighten the body.
- Lift your hand and lower it under the body back.
- Return to the initial position slowly.
9. EXESIONES "SPIDER-MAN"
- Take a Push -ups pose.
- Start down the chest to the ground and wear the left leg to the folded side on the knee and take it to the elbow.
- Return to the initial position and repeat the movement with the other foot.
10. Board with shifts
- Take the pose of the bar in the elbows, the elbows in the same line with the shoulders, the body is straightened, the legs together.
- Slowly take the position of the sidebar, while raising your hand up, allowing the legs to turn with the body.
- At the end of the movement, delay, then slowly return to the initial position and turn to the other side.
11. Sirena
- You must lie sideways and fold your legs, foot of the foot.
- Put your hand behind your head.
- Then lift your feet and torso at the same time, without tear your hand on which you lie from the ground.
- Tighten the muscles of the press before sinking slowly towards the ground.
12. Crab bridge with hands
- Take the pose of the bridge, tilting the arms and legs on the floor and lift the hips of the ground.
- Lift your hips even more, lift your right hand and take it to the left side.
- Let the body turn with your hand.
- Return to the initial position, do the same on the right side with your left hand.
13. Touring the body with an elastic band
- For this exercise, you will need an elastic rubber, set approximately at the chest level.
- Keep your hands extended in front of your chest, holding the rubber handle.
- Then pull the elastic band, rotating the body of the wall, tighten the muscles of the press, while the legs remain motionless.
- Return to the initial position and then repeat on the other side.
14. Light the body
- Place the upper back on the fitball, bend the knees and place them on the floor.
- In your extended arms, you can hold a dumbbell or a ball.
- Then, start slowly, the arms extended down and the body from side to side.
- Tighten the abdomen muscles and buttocks when making turns.
15. Banking press
- Hold an elastic gum in the abdomen.
- Take the handle in your hands and hold them at the chest level, extending your arms forward.Width shoulder legs.
- Tighten the muscles of the press and buttocks and pull the elastic on yourself.The knees are slightly folded, the body is straight.
- Stretch your arms forward and repeat the movement.
16. Planck with touch of foot
- Take a pose to push, the hands at the same level with the shoulders, legs together.
- Based on the left leg, take the right to the left and touch your feet with your left hand.
- Lying in this position for a second and place your foot and arm in your place.
- Do the same with your left foot and your right hand.
#6.Try high intensity circular training
The best way to use strength training and exercises to burn fat in the stomach and sides is its structuring in circular training.
And there are several reasons:
- Greater combustion of calories and metabolic effect;
- Improved blood circulation, heartbeat and catecholamine emission;
- Short and intense training increases the effectiveness of time used;
- Tone and develop muscles when burning fat.
Here is a small but effective fat training with a set of exercises from folds on the sides, the lower back and abdomen.Simply finish the first cycle without stopping for 10 minutes, relax for 2-3 minutes and then go to the 2 and run in 10 minutes.
This is an exhausting and hard training style for 20 minutes, but in any case it will bring results.
Cycle #1
| Order | Ceremonies | Repetition |
| A1 | Throw | 10 |
| A2 | Cup of squats | 10 |
| A3 | Lizards | 10 |
| A4 | Taches | 10 |
Cycle #2
| Order | Ceremonies | Repetition |
| A1 | Twin Girey | 10 |
| A2 | The horizontal block thrust | 10 |
| A3 | Squats with a bar | 10 |
| A4 | Army Bank Press | 10 |
Conclusion
At first glance, it may seem that it is not so easy to get rid of the folds on the sides, at the bottom of the abdomen and back.An effective training plan, knowledge of the physiological processes of fat loss, adequate nutrition is the key to achieving a beautiful and thin waist that may be proud.
Do not forget that it will be possible to drive these folds only when the total percentage of fat in the body decreases.
Now that it knows everything, it is time to act and obtain the desired results.