How to remove belly fat and pump up your abs

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Is it possible to pump up your abs every day?

There are many ways to diversify your physical activity: go to the gym, ride a bike, walk the dog, play volleyball, do yoga exercises, dance in a club. And many, many others.

At the same time, there are many people who are interested in whether it is possible to pump up abs every day. The answer to this question is: no! (sorry for the spoiler).

What is important for us is why this question arises, what makes people train every day? And it is important to explain how to work the abdominal muscles effectively, but without extreme.

Do some cardio exercises

Cardio Exercise
Perform 30 minutes of cardio exercise at least three times a week. During each workout you will burn about 200 calories. Moreover, by doing cardio exercises in the morning on an empty stomach, you can burn three times more excess body fat. Since you haven't eaten at night, your body's sugar levels are low, making the early morning hours the optimal time to lose weight and get rid of excess belly fat. When you perform cardio exercise in this manner, your body uses your fat stores as fuel.

Kneeling plank with legs straightened

Technique:

get into a plank position on your elbows. Knees bent and on the floor;
straighten one of the legs, while leaving the toe in place. We linger for four counts in this position;
return the leg to its place;
then repeat the same with the other leg.

We do the exercise for 30 seconds.

Photo: istockphoto.com

Reduce your calorie intake

If you burn more calories than you consume, your excess body fat will decrease. The best way to reduce the number of calories you consume is to reduce your fat intake in your diet. Each gram of fat contains 9 calories, which is twice the amount of calories contained in one gram of protein or carbohydrates. Try to eat low-fat or low-fat foods. However, you should not completely exclude fat from your diet; this applies to products containing polyunsaturated fatty acids that are simply necessary for the body (nuts, vegetable oils, fish and other seafood).

Kneeling plank with body rotation

Technique:

get into a plank position on your elbows. Knees bent and on the floor;
turn the body to the right until the pelvis touches the floor;
return to the starting position;
We repeat the movement, but now to the left.

We do the exercise for 30 seconds.

Photo: istockphoto.com

Reduce your carbohydrate intake

Following a proper diet is one of the conditions for beautiful abs.
Carbohydrates in the diet are necessary for energy, but consuming more of them than necessary will lead to an increase in body fat. When your body's carbohydrate reserves are replenished, the excess sugar turns into fat. If you reduce your carbohydrate intake, your body will be forced to burn stored fat for energy. To achieve this effect, you need carbohydrates to make up less than 50% of your total daily calorie intake. When choosing foods containing carbohydrates, take those with a low glycemic index (cereals, durum pasta, vegetables, etc.).

Dynamic toe bar

Technique:

we get on all fours. We place our palms strictly under the shoulders, and our knees under the pelvis;
we lift our knees off the floor, leaving them bent;
from this position we touch the left shoulder with our right hand; Then with the left hand - the right;
return to the starting position;
then straighten the left leg, putting it back;
return it to its place;
repeat the same movement with the right leg.

We do the exercise for 30 seconds.

Train your abdominal muscles

Do exercises for all parts of the abs
Potentially, every person has abs. The problem is that the abdominal muscles are hidden under a layer of fat deposits. It is important to perform special exercises to pump up your abs. However, it doesn't matter how much exercise you do if your abdominal muscles are hidden by a layer of fat. No one will see your pumped up abs underneath. In fact, your body fat percentage should be less than 10% before you can notice any visible benefits from doing abdominal exercises. But even if you cannot see individual muscles, muscle tone and elasticity of the abdominal muscles will not allow your “abdomen” to protrude forward. Choose a series of exercises that will pump all parts of the abs. Raising the torso from a lying position on an inclined bench with your head down or flexing and extending the upper torso on a block or strength training machine is aimed at working out the upper part of the abs, pulling the hips to the chest pumps up the lower part of the abs, and lifting the torso with turns to the right and left from the position lying on an inclined bench with your head down ensures the development of the oblique abdominal muscles. Perform three sets of each exercise two or three times weekly.

Features for men

Guys can lift more weight, use kettlebells and heavy dumbbells. Men tend to have stronger muscles in their arms, back and chest, meaning more complex exercise options are available to them.

shutterstock.com

All muscles in the body are inextricably linked with each other. Even if you train your legs, the abdominal muscles are involved in the work, which form a muscle corset. There are individual characteristics of the body, for example, hyperlordosis - excessive lumbar deflection or various clamps in the cervical and lumbar region, which require a more specialized approach. In this case, you need to contact a trainer and switch to the personal training format: the instructor will conduct a visual diagnosis of the body and minimize the risk of injury.

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Fat burners

Try using fat burners - special sports supplements that speed up metabolic processes in the body. This can speed up the process of getting rid of fat deposits. Be sure to read the product label information carefully. If you have any contraindications to its use, consult your doctor before using fat burning supplements. Buy fat burners only in specialized sports nutrition stores.

Knee plank with shoulder touch

Technique:

Get into a plank position with your arms straight. Knees bent and on the floor;
touch your left shoulder with your right palm;
return the hand to its place;
then we touch the right shoulder with our left palm;
We put our hand back in place.

We do the exercise for 30 seconds.

Photo: istockphoto.com

What is needed, besides physical activity, to combat body fat?

Fat burning requires an integrated approach, so it is recommended:

Observe . The percentage of carbohydrates should be reduced in favor of proteins. If progress has stopped, then it is recommended to further reduce carbohydrates. You can’t completely give up fats, but you need to reduce them.
To remove fat, you need to change the training program, as the body will get used to the load.
Pay attention to the table of calorie content of foods for weight loss, count nutrients, keep track . Controlling the situation will help improve results.
Drink a lot of water, which will speed up your metabolism.
Don't neglect strength training.
Use fat burners, but pay attention to possible contraindications.
Set up a daily routine.

Important! The basis of progress is compliance with three main components: training, nutrition and regimen.

It is impossible to say whether the fat will go away if you neglect one part, since at first there may be progress, but in the end, failure to comply with all the fundamental parts threatens with negative consequences.

If a person does not eat properly, then he will have problems with the stomach, if he does not sleep, then with the nervous system and metabolism, and so on. The goal of sport is not only to lose weight, but also to ensure health, so an integrated approach is needed.

Basic principles for losing weight in the abdominal area

To get rid of your belly and pump up your abs, you need to lose weight while building muscle at the same time. In fact, this is impossible, so you must first focus on losing weight, stop worrying about your abdominal muscles, they will gradually adapt, strengthening under load.

To lose weight, you must stick to a diet. Reduce your consumption of high-calorie and unhealthy foods, however, do it gradually, so you will get used to the new diet and will not break down. Try to eat more complex carbohydrates, enough proteins, and less unhealthy fats. There are many articles written on the site that detail the process of losing weight, and diets are also presented. The essence of losing weight is always the same - burn more calories than you consume. Without a diet, you won’t be able to lose weight; a clear example of this is that the calories spent on your exercise can more than cover a small meal. Go to our calorie calculator and calculate the amount you need to consume to start the weight loss process.

It is very difficult to stay on one diet for a long time, there is a high chance of breaking down, therefore, in order to get rid of the belly and pump up the abs, it is better to use cardio exercises along with physical exercises. You can exercise in the gym or at home without a diet; most likely, the weight will remain the same, but your waist size will become smaller. You will actively build muscle while burning a certain amount of fat. If you add the activities described above, the process will go much better.

Now about the main point on the question: “How to remove the stomach, sides, while pumping up beautiful abs?” Nutrition is the basis, your body is an organism that needs quality fuel, and it should be supplied in less than necessary. Eating chips with beer or chocolate with coffee will only make things worse for you. When you start exercising, increased physical activity forces the body to consume fats, carbohydrates, proteins, vitamins, and minerals. If they are not replenished, your metabolism will slow down, you will feel lethargic and exhausted, which will directly affect both training and weight loss . If we talk briefly about the diet, then eat porridge, salad, meat, eggs. Men must eat 1.5 grams of protein per 1 kilogram of body weight, women - 1.2 grams. The key to removing the belly and sides lies in diet (balanced nutrition), cardio training (burn fat, tone the heart), and exercise the abs themselves.

Pump up your abs as technically as possible, but take your time at first. What you definitely shouldn’t do, even if you really want to lose your belly and pump up your abs, especially for girls, is pumping up your abs to capacity; most likely, because of abdominal pain, you will then not be able to carry out even simple exercises. To understand how to pump up your abs, it is best to read the main article.

Below I have provided you with a set of exercises for the entry level. As soon as you get comfortable, start doing more intense exercise. As you lose weight, you should increase the load on your abdominal muscles while decreasing your cardio training. The last kilograms are the most difficult to shed, so it makes sense to speed up the weight loss process so as not to overload yourself. It is advisable to drink BCAAs to preserve muscles and gain additional energy.

An important point - if you have clearly decided to remove the male belly and pump up the abs (most often men have huge bellies), but you have a lot of excess weight, carefully monitor your well-being and, most importantly, the condition of your heart. Increase the load gradually, it makes sense to even do an ECG.

We pump up muscles to become slimmer

Any physical exercise increases energy expenditure. Be it cardio exercises or strength training. And if you pump and do it correctly, then muscle mass increases over time. And the more muscle mass, the higher the body’s energy consumption. Higher energy consumption means slimmer waist. Hence the conclusion - you need to pump completely, and not just on a certain muscle group.

But everything needs moderation. You can’t lift weights every day to lose weight while building muscle. During training, microtraumas occur in the muscles. They must recover; this ensures their growth. It is believed that recovery takes at least 24 hours, but full recovery occurs only after two weeks.

But some exercises can be performed daily - running, swimming, cycling and just walking. How many times a day you need to repeat such efforts depends on individual sensations. Classes should be enjoyable and a joy. So once a day or twice is up to you to decide.

It is believed that morning exercises are 3-4 times more effective. Therefore, it is better to exercise for 30-40 minutes in the morning.

Plank with pelvic abduction

Technique:

get into a plank position on your elbows. Knees bent and on the floor;
straighten first the left arm, then the right;
then immediately move the pelvis back until the hips touch the heels;
We return to the plank with straight arms and alternately lower ourselves back onto our elbows.

We do the exercise for 30 seconds.

Photo: istockphoto.com

Myth 3: Certain foods burn belly fat

Truth: Body parts do not lose weight separately. Many food and supplement companies claim that certain products target belly fat because it sounds better, but this is a myth. There are definitely foods that can help you lose weight, such as fiber-rich dark, leafy vegetables, red-colored vegetables, berries and fruits (due to their content of lycopene, a natural fat burner), and citrus fruits. But these products will help you “dry out” in general, and not just in the abdominal area. Which, of course, makes me happy.

Plank with elbow steps

Technique:

get into a plank position on your elbows. Knees bent and on the floor;
We turn our forearms inward, place them parallel to each other;
From this position we place our left hand in front of our right. Then - right before left;
then we repeat the same two steps with our hands, but backwards.

We do the exercise for 30 seconds.

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