In the process of losing weight through a little bit of time to regular training, the body begins to acquire a certain form and is converted in way. In this article, we will explain and show you what exercises are you can clean the stomach and the mouth, including your name, the technical execution and the duration. In addition to revealing the secrets of how you can achieve results faster.
The truth, remove the fat from your body, which in some parts is not so easy. The areas are especially obvious when you put on the pants, since these folds, and they strive to get out of there. Drag the belly is still not also very successful. To get rid of them, it is necessary to reduce the total amount of fat in the body.
It's not worth becoming bitter, because in this article we tell you everything you need to know on how to reduce the excess of folds in the belly and the sides.
Perhaps at this time since you're visiting in the hot tub, trying to keep in calories and try to be active every day. But while in other places of your body, they come gradually in the form, sometimes you may even the most effective way to eliminate the stomach and the mouth, with great difficulty, allows you to get though some of the results.
The reason for this is that a number of physiological factors. The circulation of the blood, the rate of metabolism, the hormonal status and the consumption and/or calorie burning — all this affects the way in which it drains quickly the fat of the problematic areas.
Insulin resistance is the main cause of that many people, many of fat deposits on the sides and back.
Cortisol and insulin are the major hormones that contribute to the accumulation and retention of fat cells in the problem areas.
Studies have shown that in men, fat often accumulates in the abdomen, while in women in the hips and buttocks.
Cortisol, also known as the stress hormone in the body. When your level is high, the set of excess fatty tissue in problem areas occurs more quickly.
Insulin is a hormone that allows the sugar to penetrate the cells. After you've eaten something sweet, it will begin to produce insulin. It allows the sugar to penetrate the bloodstream and from there to the cells of the body, providing the energy needed for the normal functioning of all metabolic processes in the human body. If sugars a lot, then there is insulin resistance, which hinders the penetration of glucose in cells.
This energy, which has not been used correctly, and is deposited in the form of fat in all parts, and especially in the abdomen, around the waist, back, hips, and buttocks.
But don't lose hope, because we have collected the best ways for your body in order.
As mentioned above, the problem with the fat deposits on the sides and the belly are very stubborn. She clings to body, as a small child by his mother on the first day of kindergarten.
To think is needed in the long term. The percentage of body fat should be no more than 12% for men and 17% for women, if this percentage is greater, then to handle with excess weight will be more difficult.
Not worth worrying about, where the fat was going in the first place, while not recommended range percent, it is important that you go.
Try to increase the quantity and improve the quality of sleep, if you want to lose weight in general. A study found that those who slept only five hours a night, had more abdominal fat than those who slept more than eight hours.
Let's be honest up front. Can you each day to maintain a deficit of calories? How do you know? You be careful with this one, or just a person guess?
The amount of calories consumed is the most important part on the way to the national liberation of the fat folds on the belly and sides, because without the negative effects of energy balance of all the fat accumulated in the body, there is no reason to burn.
When the compliance of the diet, the accumulated triglycerides in the fat cells are separated from free fatty acids, leaving to move in the parts of the cell that help burn to get energy.
As a result, the number of fat cells are reduced, and you lose weight.
Delete the sugar out of your diet, which will reduce the visibility of the folds of fat in the abdomen, the sides and the bottom of the back.
It was also discovered that the ingestion of large amounts of fructose (corn syrup, for example) increases the volume of the abdomen in general.
Also stay away from sugary drinks (soft drinks, for example), because they increase the fat deposits in the abdominal area. This includes diet soda which contains zero calories.
Make sure that in the diet there is enough of the good fats which help get rid of stubborn fat in problem areas.
In the menu of each day there must be a sufficient amount of fiber. A study found that the increase in the consumption of soluble fiber in the 10 year to the day helps to get rid of almost the 4% of visceral fat in the abdomen.
To add more protein in your diet to get rid of the fat folds in the lower part of the back. One study showed that a diet with high protein content contributes to the reduction of the amount of folds in the stomach.
And last, but not least: reduce the amount of alcohol, which relates to the deposit of fat in the belly.
Caffeine is an essential nutrient in fighting the fat, as it promotes the development of a group of hormones called catecholamines. These include adrenaline and noradrenaline.
These hormones are necessary for the stimulation of receptors in the fat cells, increasing the rate of metabolism and the increased blood flow towards adipose tissue.
The intake of supplements of caffeine and other nutrient benefits of essential oils to combat the fat gives you a boost of energy in case of deficit of calories, attenuates the sensation of hunger and reduces the appetite, while at the same time cause the loss of fat through thermogenesis.
Try to be more active in everyday life. A study showed that every 15 minutes, the sedentary lifestyle leads to an increase of the circumference of the waist of 1.27 mm
Try to improve and increase the quality and quantity of sleep, if you want to lose weight in general. A study found that those who slept only five hours a night, it is more fat in the abdomen, than those who slept more than eight hours. Therefore asleep as it should be — clean the stomach and the mouth with the minimum of effort.
Before, very often, it was suggested that the cardio "makes the fat", because it burns muscle, and not the accumulated fatty acids. But it is not so.
If you have time, then it is best to add to your workout plan a bit of cardio of moderate intensity — jogging, biking, ultimate frisbee or dance. This will contribute to calorie burning and rescue of folds.
And if time is short, then best will be to try interval cardio training, where periods of high-intensity intervals of rest or recovery.
Both influence the total number of calories expended per day, help to produce physiological changes in the fat cells, which helps to get rid of the fat on the sides and belly.
It is not worth to forget about training, and it is the best alternative exercises for slimming the abdomen and hips at home with the usual cardio session.
To clarify the situation, these exercises will not get rid of the body fat, if not there is a deficit of calories. And not magical poison, with which you will obtain a beautiful flat and the torso in the short term.
To start, select one of the list of physical exercises, that will pass. Absolutely all the exercises from the list below, can be performed at home. In the breaks between the training sessions you can ride a bicycle and for diversity.
Give preference to the high-intensity interval training. They give the maximum effect, when it comes to relief of fat and muscle building.
It is not a program of daily exercise to burn more fat, it is better to devote himself to through the day, alternating with running for weight loss in the short term.
In every exercise devotes 30 seconds, try to comply with his slowly at first, paying attention to the details. It is recommended to perform these exercises in front of a mirror, to control the technical execution of the different movements. Don't forget to set intermediate and results in the weeks or do the photo.
Locate the rail to the pull-up bar and let the body to freely hang in a straight line in the air. Bend your knees and lift above the hips.
Emphasis should be placed on the strengthening of the abdominal muscles, and not only in the rise of the hip.
It is strange that sounds, but chin devoted in particular to the development of the abdominal muscles, especially at the time that you tighten your body up.
Take up a position as for push-ups. Lift the left knee as high as possible to the chest, and then turn slightly, as if trying to touch them right shoulder.
Return to the starting position and repeat with the right leg. Follow all the repetitions without a break.
It can be done with the dumbbell or any other weight, but you can experiment with other exercises with the weights, they are very effective in burning calories. If not, then try the exercises with weights for weight loss all over the body.
The best way to use the strength training and exercises to burn fat in the abdomen and sides it is your structuring in the circular training.
And this is so for several reasons:
Here is a small but effective, Bosu-training with complex exercises folds to the sides, lower back and abdomen. Just complete the first cycle non-stop for 10 minutes, relax for 2-3 minutes, then move on to cycle 2 and continue for 10 minutes.
It is painful, hard style workout of 20 minutes, but in any case, it will bring results.
|The order of||Exercises||The repetition of the|
|A2||The cup match in squat||10|
|The order of||Exercises||The repetition of the|
|A2||Push horizontal a block of||10|
|A3||Squats with the bar||10|
|A4||Army bench press||10|
At first sight it may seem that the of the folds at the sides, in the lower part of the abdomen and the back is not so easy to get rid of it. An effective plan for training, knowledge of the physiological processes of the body fat loss, good nutrition is the key to the achievement of beautiful, slender waist that you can be proud of.
Don't forget to take these folds will only be possible when to decrease the total percentage of fat in the body.
Now, when you know everything, is the time to act and get the desired results.