During the weight loss process, after a period of regular training, the body begins to gain a certain shape and become healthy.In this article, we will describe and show techniques that eliminate the stomach and sides, including their names, execution and duration.And reveal the secrets of how to achieve results faster.
Indeed, removing fat from the body in certain areas is not that simple.The problem area is especially noticeable when you wear pants because these folds work hard to get off the car.It's impossible to pull out your stomach.To get rid of them, you need to reduce the total amount of fat in your body.
Don't be frustrated, because in this article we'll tell you everything about how to remove extra folds from your belly and sides.
How to deal with excess fat on the waist
Maybe at this point you've visited the gym, trying to focus on calories and try to be active every day.But while it gradually forms elsewhere in your body, it happens that even the most effective way to the stomach and sides can get you at least some results.
The reasons are many physiological factors.Blood circulation, metabolic rate, hormone background and calorie consumption/burn – all of which affect how fast fat stays from the problem area.
Insulin resistance is the main reason why many people have a lot of fat deposits on both sides and on their backs.
Cortisol and insulin are the main hormones that help fat cells accumulate and retain in problem areas.
Studies have shown that in men, fat is most often accumulated on the stomach, while in women with hips and hips.
Cortisol is also known as stress hormone in the body.When its levels are high, an excessive set of fat tissue occurs even faster in the problem area.
Insulin is a hormone that allows sugar to penetrate cells.After eating, insulin begins to be produced.
It allows sugar to penetrate the blood and then enters the human cells from there, giving them the energy needed for all the body's metabolic processes to function normally.If there is a lot of sugar, insulin resistance is produced, which causes glucose to enter the cells.
This energy is not used correctly and is deposited in the form of fat where possible, especially around the stomach, waist, lower back, hips and hips.
But don't lose hope, because we've found the best way to keep your body organized.
#1.Reset excess weight
As mentioned above, the problem of lateral and stomach fat deposition is very stubborn.She grabbed her body like a child and came for her mother on the first day of kindergarten.
In the long run, you need to think.The percentage of body fat should not exceed 12% for men and the percentage of fat in women should not exceed 17%. If this percentage is higher, it will be more difficult to deal with excessive weight.
Don't worry about where the fat leaves first until you reach the recommended interest, and the main thing is that it leaves.
If you want to lose weight, try increasing the quantity and improving the quality of your sleep.One study showed that people who slept only five hours a night had more fat deposits in their abdomen than those who slept for eight hours.
#2.Calorie deficiency and proper nutrition
Let us be honest in front of ourselves.Do you manage to keep your calorie deficiency every day?How do you know?Are you following this or just guessing?
The number of calories consumed is the most important part of eliminating stomach and side fat folds, because without a negative energy balance, there is no reason to burn.
In the diet, triglycerides in adipocytes separate from free fatty acids, allowing them to 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 you are losing weight.
Excluding sugar from your diet, which will reduce visibility of fat folds on the stomach, sides and lower back.
It was also found that eating a lot of fructose (for example, corn syrup) increased the volume of the entire belly.
Also stay away from sweet drinks (such as soda) as they cause an increase in belly fat deposits.This includes soda in your diet, which contains zero calories.
Make sure you have enough useful fat in your diet to help eliminate stubborn fat in the problem area.
The menu every day should have sufficient fiber.One study shows that an increase in 10 grams of soluble fiber per day can help eliminate nearly 4% of visceral fat in the abdomen.
Add more protein to your diet to get rid of fat folds in your lower back.A study shows that a high-protein diet helps reduce the number of folds on the stomach.
Last but not least: reduce your diet, as it is associated with fat deposits in the stomach.
#3.Add fat-burning dietary products
Caffeine is an important nutrient in the fight against fat because it helps to produce a hormone called catecholamine.These include adrenaline and norepinephrine.
These hormones are needed to stimulate receptors in adipocytes, increase metabolic rate and increase blood flow to adipose tissue.
Additives that accept additives and caffeine and other nutrients to fight fat produce energy that lacks calories, which can reduce hunger and appetite while also leading to fat loss through heat generation.
#4.Take care of aerobic exercise
Try to be more active in daily life.A study shows that a sitting lifestyle every 15 minutes leads to a 1.27 mm increase in waist every 15 minutes.
If you want to lose weight, try to improve and improve sleep quality and amount of sleep.One study shows that people who only sleep for five hours a night have more belly than those who sleep for eight hours.Therefore, we should sleep - we remove the stomach and sides with minimal energy.
In the past, it was often said that aerobic exercise “makes muscles burn muscles, rather than accumulate fatty acids, and becomes thicker. But that is not the case.
If you have free time, it's best to add a little bit of moderate intensity cardio to your training plan - coward running, cycling, frisbee or dancing.
This will help burn calories and get rid of wrinkles.
And if there is not enough time, it is best to try to space aerobic training, where high-intensity periods are replaced by recreational intervals or recovery.
Both methods affect the total number of calories spent per day, helping to cause physiological changes in fat cells, which helps get rid of fat on the sides and belly.
Don't forget about strength training, but it's best to practice weight loss and aspects at home through familiar aerobic training.
#5.Perform strength training
To clarify the situation - without a calorie deficit, these exercises will not eliminate fat deposition.They won't be a magic potion and you'll get a beautiful and flat belly in a short time.
First, select those physical exercises from the list that will appeal to your favorite.It is absolutely possible to do all the exercises at home.During the break between training, you can cycling for a variety.
High-intensity interval training is preferred.They produce the greatest effect when dumping fat and increasing muscle mass.
A set of exercises from stomach fat
This is not a daily training program to burn more fat every day, it is better to be a day, alternating it with running to lose shorter weight.
For each exercise, select 30 seconds, first perform them slowly to focus on the details.These exercises are recommended in front of the mirror so that the techniques that perform certain movements can be controlled.Don't forget to fix the middle and final results or take photos in your diary.
1.
- Method: 3-4
- Repeat: 15-20
Find the cross break of pull-ups, allowing the body to hang freely in the air.Bend your knees and lift them up your hips.
The focus should be on strengthening the abdominal muscles, not just hip rise.
2.Pull up
- Method: 2-3
- Repeat: 6-15
No matter how weird it sounds, lifting is an elaboration for the abdominal muscles, especially the moment you tighten your body.
3.Russia twist
- Method: 3-4
- Repeat: 10 per direction
- Sitting on the mat, bend your knees, lean back, straighten your chest, and then shoulders back.
- Keep the dumbbells with both hands, turn to the left, and then to the right.
- Try to fight the knee throughout the exercise.
- To complicate the sport, lift your legs off the floor.
4.cell
- Method: 3-4
- Repeat: 15 in each direction
Take posture, like push.Raise your left knee to your chest and turn it slightly, just like you are trying to touch them with your right shoulder.
Return to the starting position and repeat the same with your right foot.Perform all repetitions without rest.
5.Lumberjack
It can be done with weight or any other weight, but you can try other exercises with weight, which are very effective in burning calories.If not, try exercising with dumbbells to relieve the entire body.
- Starting from standing position, hold the dumbbell or weight in the chest area.
- Then slowly turn in one direction and squat down at the same time.
- Consider the dumbbell to the outside of the ankle during touch.
- Then stand up, turn your body in the other direction, and lift your hands with dumbbells.The movement should be like a lumberjack cutting a tree.
6.Sidebar on elbow strap
- Place the side bar position at the elbow and place one leg on the other.
- Tear off the pelvis from the ground and place the body exactly in the same line.
- It is necessary to deal with the media and the muscles of the hips and keep this throughout the exercise.
- Slowly lower and lift your hips to the ground, stretching your body out.
7.Slacolas
- Take a posture to push and hold the body directly.
- Bend your left leg on your knees and bring it to your right elbow.
- Return to your knees and immediately perform the same action with your right foot.
8.Horizontal bar, kidnapped to the side
- The position along the side rod should be under the shoulders and the second leg should be under the second leg.
- Tear off the pelvis from the ground and straighten the body.
- Lift your hand back and place it on the back.
- Slowly return to the starting position.
9.Excessive "Spider-Man"
- Take posture to push.
- Start lowering your chest to the ground, then bring your left leg to the side of your knees with your bent side, then bring it to your elbows.
- Return to the starting position and repeat the movement with the other foot.
10.Wooden plank turn
- Take the pole of the elbow, the elbow on the same line as the shoulders, straighten the body and legs together.
- Slowly lift the side rod position, while raising your hands to rotate your legs and body.
- At the end of the movement, continue, then slowly return to the starting position and turn to the other side.
11.Mermaid
- You need to lie on the side, fold your legs together and step on your feet.
- Put your hands behind your head.
- Then lift your feet and torso at the same time without tearing off your hands lying on the ground.
- Tighten the muscles of the printer and slowly sink to the ground.
12. Crab bridge with hands
- Grab the bridge's posture, lean your arms and legs against the floor, and lift your hips from the ground.
- Raise your hips higher, lift your right hand up and lift it to the left.
- Let the body rotate with your hands.
- Return to the starting position and use your left hand to perform the same operation on the right.
13.Rotate the body with elastic band
- For this exercise, you will need elastic gum, which is fixed approximately at the chest level.
- Put your hands on your chest and hold the gum handle.
- Then pull the elastic band, rotate the body from the wall, tighten the muscles of the press while the legs remain motionless.
- Return to the starting position and repeat on the other side.
14.Open the body
- Place the top of your back on the fixing ball, bend your knees and place it on the floor.
- In your arms, you can hold a dumbbell or a ball.
- Then slowly start turning your arms upside down and from one side to the other.
- Tighten the muscles in your abdomen and hips during the performance.
15.Bench press
- Fix elastic chewing gum on the abdomen.
- Hold the handles in your hands, hold them horizontally on your chest, and extend your arms forward.Legs and shoulder width.
- Tighten the media and hip muscles and pull the elastic to yourself.The knees are slightly bent and the body is straight.
- Stretch your arms forward and repeat the movement.
16. Planck touches with his feet
- Take a pose to push, hands with shoulders and legs together.
- According to the left leg, extend to the left to the right and touch the foot with your left hand.
- Lying in this position for a second, then put your feet and arms in place.
- Do the same with your left foot and your right hand.
#6.Try to cycle high-intensity training
The best way to use strength training and exercise to burn fat on the stomach and sides is to do structure in cycle training.
There are several reasons:
- Increased burning of calories and metabolic effects;
- Enhance blood circulation, heartbeat and catecholamine emissions;
- Short and intense training improves the effectiveness of the time used;
- Adjust and develop muscles when burning fat.
It's a small but effective fat training with folds on the sides, lower back and abdomen performing a set of exercises.Just complete the first cycle without stopping for 10 minutes, relax for 2-3 minutes, then go to 2 and perform within 10 minutes.
It's 20 minutes of exhausting, hard training style, but it will bring results anyway.
Period #1
| Order | practise | repeat |
| A1 | Pull | 10 |
| A2 | Cup squat | 10 |
| A3 | push-up | 10 |
| A4 | Length | 10 |
Period #2
| Order | practise | repeat |
| A1 | Twins Gilli | 10 |
| A2 | The thrust of the horizontal block | 10 |
| A3 | Squat in the bar | 10 |
| A4 | Army bench press | 10 |
in conclusion
At first glance, it doesn't seem easy to get rid of the folds of the sides, lower abdomen and back.An effective training program to understand the physiological processes of fat loss, and proper nutrition is the key to achieving a beautiful, slender waist that you can be proud of.
Don't forget that these folds are only possible when the total percentage of body fat decreases.
Now that you know everything, it’s time to take action and get the desired result.