The question of how to lose belly fat is one of the most pressing among those who think about their physical fitness. This problem area worries both men and women, and it is not always associated with excess weight.
The article discusses the basic rules of how to remove belly fat and what methods are considered the most effective in the fight against belly fat. We also offer a ready-made set of exercises for the abdomen, which will help remove fat and strengthen the abdominal muscles.
Belly fat: causes of appearance in women and men
Fat deposits form in different parts of the body for reasons that depend on genetics, body condition, nutrition, physical activity and lifestyle. Therefore, if you cannot get rid of the fold on your stomach for a long time, pay attention to the following:
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Poor metabolism
If a severe malfunction occurs in the body, this is reflected in a slow metabolism. As a result: excess weight appears. This occurs due to poor nutrition, strict diet, lack of sleep, stress and anxiety, lack of exercise, physical inactivity, bad habits and non-compliance with the drinking regime.
Genetics
Scientists conducted studies that revealed that people with poor heredity are less common than those who lead an unhealthy and sedentary lifestyle, and whose diet exceeds the daily caloric intake.
Excess weight does not appear with any genes, if you move a lot and do not overeat. In other words: to reduce the influence of genetics, you need to reconsider your lifestyle.
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Passive lifestyle
Sedentary work, stooping, and a protruding neck also affect the condition of the spine and, as a result, a protruding stomach.
Binge eating
The main reason for any fat deposits is poor nutrition. It is important to maintain daily caloric intake, even if your clean diet consists of healthy foods. Not to mention fast food, sweets, buns, fried foods, and so on.
Eliminate food waste, reduce salt intake, and give up alcohol for a while. The amount of energy consumed should be less than the amount spent. Energy comes from calories, which come from food.
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Poor posture while sitting
Posture is the core of the body that bears most of the load. With incorrect posture, internal organs are displaced and the stomach protrudes. This occurs due to a weak and undeveloped muscle frame, which leads to deterioration in appearance and negative health consequences.
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Stress and illness
Frequent stress provokes the production of cortisol, the stress hormone. Under the influence of this hormone, the body begins to rapidly produce fat cells. Therefore, the terms “stress fat” or “cortisol belly” are used by doctors to refer to the result of increased cortisol levels in the body.
There is a health hazard if your waist size exceeds:
*for women: 80-85 cm; *for men: 90-94 cm.
Such obesity may be a sign of a dangerous metabolic syndrome, when the issue of burning fat is not an aesthetic, but a medical task. This is due to an excess of visceral fat, which interferes with the full functioning of internal organs.
Due to compression, inflammation, disruption of the gastrointestinal tract, diseases of the stomach, bladder, and liver can occur, but the most negative consequences can occur for the cardiovascular system. This leads to the development of vascular atherosclerosis, the risk of myocardial infarction, stroke, chronic heart failure, and diabetes mellitus. Moreover: visceral fats affect brain function and provoke the development of dementia.
Removing sides with sports
Having discovered the so-called “rollers” on the sides and a “lifebuoy” instead of a flat tummy, the first thing that comes to mind is that abdominal exercises and crunches will help you quickly get rid of excess fat.
Unfortunately, pumping the abs does not help, because at this time the abdominal muscles only become stronger, but are not visible due to the layer of fat. Yes, and it is impossible to lose weight locally; it is necessary to use all the muscles of the body. And yet sport is very important. But you can only get rid of belly fat with aerobic exercises, since they are energy-consuming, and abdominal exercises consume quite a few calories.
Cardio exercises will also help you get rid of your sides, as well as 2 effective exercises - side plank and hula hoop. The side plank strengthens the oblique abdominal muscles, which will help tidy up your waist and sides. There is a lot of controversy about hula hoop exercises, but they are still effective in helping you get rid of your sides quickly.
Having made friends with physical exercises, you should remember about nutrition - calorie consumption should be higher than consumed. To do this, you can count calories - this way you will definitely not forget anything or eat too much, and the results will not be long in coming.
How to get rid of belly fat
Walking
High activity continues when walking: try to walk at a fast pace for about an hour a day or walk at least 10,000 steps a day.
Run
Many people do not like running, which is associated with suffering, torment and tingling in the side. It is important to control your heart rate zone, then running becomes a cool and favorite activity.
If you don't have a heart rate monitor or fitness watch, do this: run at a pace at which you can communicate with your interlocutor or recite a poem while running. If it works, your heart rate stays within normal limits and fat is burned. If you keep your heart rate in the fat burning zone, you can burn 500-800 calories per hour.
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Cardio workout
For proper cardio, it is also important to comply with specific conditions: keep your pulse, exercise correctly and regularly, and adhere to the optimal duration of exercise.
Aerobic exercise burns a large number of calories: the more intense the cardio, the more calories are burned. Choose running, elliptical walking, stepper, cycling and train without exceeding your heart rate.
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Swimming
Depending on how you swim, you burn 400-800 calories per hour. Many trainers recommend choosing swimming: the process burns more calories than running, eliminates many injuries, such as sprained joints and muscle overload, and reduces cellulite.
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Also, to get a flat stomach, you need to add physical activity, where special attention is paid to the abs. Since it is impossible to locally remove excess from the abdomen, it is worth pumping and pumping up the whole body. Here are five examples of exercises that will most effectively help you achieve the desired result.
Workouts at The Base to burn fat
The schedule of THE Base club and its studios includes workouts for body modeling and fat burning.
For those starting the fight against fat on the path to a healthy, attractive body, look no further than CXWORX at Les Mills. This intense 30-minute workout allows you to deeply work the muscles of your back, abs and buttocks. All exercises with a rubber shock absorber keep the muscle fibers in the abdominal area in tension and have a beneficial effect on posture.
Bootcamp training at the Functional studio belongs to the direction of functional interval fitness, which harmoniously combines elements of strength training and cardio. Allows you to work out all muscle groups, “reaching” even the deepest ones, and has a fat-burning effect.
Gym Class from the CrossFit studio is a strength training program that allows you to sculpt your body by working all muscle groups. Strengthening ligaments and muscles, active fat burning, increasing strength endurance and accelerating metabolism will help you successfully fight fat and build your body.
Abdominal exercises
Exercise "Vacuum"
The breathing exercise contracts the transverse abdominal muscles, causing them to “burn.” You need to stand up straight, put your feet shoulder-width apart, put your hands on your hips and lean forward a little.
Slowly take a deep breath through your nose, drawing in as much air as possible. Next, exhale powerfully, drawing in and pressing the walls of the abdomen to the back as much as possible. Hold this position for 15-20 seconds, repeat 3-5 approaches.
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Plank
In the position of emphasis, lying on your forearms or straight arms, create a strictly straight line from the neck to the tailbone. Legs straight. The exercise is performed not only at the beginning, but also at the end of the complex in one approach for one minute.
We do the following examples in two approaches of one minute each. The break between approaches is 20 or 30 seconds.
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Forward crunches
Lying on your back, raise your legs up and bend them at an angle of 45 degrees. Hands are locked behind the head. As you exhale, gently lift your body up and pull your elbows toward your knees. At the top point we linger for a couple of seconds. While inhaling, we return to the starting position. The lower back does not rise from the floor during lifting.
Raising/lowering straight legs
Lying on your back, stretch your arms along your body or raise them above your head. As you exhale, we gradually raise your straight legs up to a perpendicular position, and as you inhale, slowly lower them to the starting position, without touching your heels to the floor.
Rock climber
In an emphasis position, lie on straight arms, where the hands are shoulder-width apart, under the shoulder joint, and the palms are parallel to each other. Alternately, vigorously raise your knees to your chest.
Keep drinking regime
Liquid can reduce hunger and will fill your stomach, thereby prolonging your feeling of fullness. A 2014 study found that drinking 0.5 liters of water about 30 minutes before breakfast, lunch and dinner reduces hunger and therefore overall weight. Sufficient consumption of water ensures, among other things, the flushing of harmful substances from the body , supports kidney function, and also restores the digestive system . It is also important for the metabolism of fats and carbohydrates . The process of digesting fats is called lipolysis , and in the first stage, water molecules act on triglycerides, which break down into glycerol and fatty acids. Another reason for hydration for athletes and active people is its effect on the functionality and mobility of cartilage . In addition, water is important for the proper functioning of the lungs, heart and other organs, reducing fatigue and muscle spasms. [5]
Are you trying to increase your water intake throughout the day, but don't know how? [6]
- Carry a bottle with you and top it up with water regularly.
- Place a full glass of water on your desk.
- Always have a glass of water by your bed to drink at night or in the morning.
- Replace a glass of sugary or carbonated drink with a glass of water.
- Try drinking more than six glasses of water throughout the day.
Swing your leg up from a position on all fours
Technique:
- We get on all fours, placing our hands on the floor.
- Push the leg slightly bent at the knee as high as possible.
- Then we repeat the same with the other leg.
Execution variation:
If it is difficult to straighten your leg, you can do a simpler option - swing with a straight leg. To make the exercise more difficult, you can perform it with emphasis on your elbows.
We do 15 times on each leg.
Photo: instagram.com/yulia_ushakova/
Baths, wraps, massage
There are two more lazy and pleasant ways to fight your stomach. The first is hot baths. I think you will like the idea of relaxing once or twice a week in a bath with water from +38 to +42 degrees. Those who like invigorating temperatures will have to move, or rather swim, then the water temperature will be around +20C.
To increase the effectiveness of other methods, take a contrast shower. You can add rubbing in the problem area, which will speed up the removal of wrinkles.
One of the types of local effects is massage for the purpose of losing weight. Today, almost all salons provide this service. The secret to success is to accelerate blood flow, which in turn helps burn fat cells. There is no money for such pleasure - self-massage will help. Or ask your significant other or friends to help. Borrow some equipment, there are hundreds of videos online...
Wraps are best done in a salon, where different mixtures and techniques can be used. But there are many options for men and women at home:
- vinegar wraps;
- pepper - honey;
- mustard in addition to olive oil and honey, for example green apples, pears, low-fat cottage cheese, broccoli, ginger.
- a slurry of ground coffee.
Solve the problem in 7 days
I’ll say right away that if the belly is large, it should go away gradually and slowly, in order to avoid stretch marks and sagging skin. But sometimes time is running out, then you can get rid of a few centimeters in a week by working hard:
- choose a set of exercises, exercise hard every day, avoiding overwork (otherwise everything will end on the first day);
- eat right, often, but in small portions;
- rest and get enough sleep;
- drink enough water.
The main rule is to follow all the rules.
In fact, if you exercise at full strength, carefully monitor what goes on your plate, add cosmetic procedures - the result will be noticeable even after a week.
Effective methods
After comprehensive and lengthy work has been carried out, the answer to the question of how to remove fat from a girl’s lower abdomen will appear.
Physical downloads
To correct the lower abdominal area, a training complex has been developed, including cardio and strength training. Trainers are advised to alternate active aerobics and shaping with muscle training in the gym or at home. The first noticeable results will appear after 3-4 weeks of constant effort.
Training that solves the problem of how to remove lower abdominal fat in women includes the following exercises:
· Leg raises. Lie on the mat, arms extended at the sides of the body, lower back pressed tightly. Raise the lower limbs parallel to the floor, then hold them at the top for 3 seconds and smoothly lower them without touching the floor. Make 3 sets for 30-40 rubles.
· Scissors. The person lies down on a flat surface, the back does not come off it, and the shoulders are slightly raised. Raise your legs up, forming an acute angle. Lower them one by one, leaving a gap of 5-6 cm to the bottom. Perform 30-40 p.
· Drawing. Lie on the floor and raise your lower limbs to 900. Using your feet, smoothly draw circles in the air - 10 in each direction. Do the exercise until a burning sensation appears in the muscles.
Quick effect
How to remove lower belly fat in a short period? During the first 4 days, you need to limit the amount of carbohydrates you consume to a minimum and do cardio exercises in the morning. Next 20 min. perform intense movements:
· twist a hoop or hula hoop;
· do aerobics by choosing a suitable video clip;
· perform a “dry” run - stand near a wall, lean your hands on it and run;
· dance;
· jog around the house or do Nordic walking.
During the day or in the evening, do exercises for the lower abs:
· leg raises from a lying position;
· steps of a climber or “climber”;
Raise the lower limbs in a standing position;
· make an emphasis as for push-ups and jump to pull up your legs one by one;
· body tilts in different directions;
· by pumping up the lower abs, we also remove fat from the lower abdomen.
Perform each exercise at least 10 times. 3 approaches each. Then you can conduct morning training every other day, and increase the load during the day. It is recommended to include walking and jogging in the complex.
The purpose of such exercise is to increase the number of capillaries in fat cells and activate metabolism. By teaching the body to actively and effectively transform energy and use its resources, the problem of how to remove fat from the lower abdomen is solved.
Proper nutrition
How to remove fat from the lower abdomen in girls using a diet? Balanced food is an important component of a program aimed at weight correction. All excess food that is not burned is converted into fat, particularly in the waist area. Experts recommend not following strict diets, but losing weight slowly and smoothly.
Safe eating rules:
· consume a large number of vegetables, fruits, low-fat protein products and complex carbohydrates;
· eat in small portions, but often;
· exclude fast food, sweets, baked goods, as well as spicy, fatty and salty dishes from the menu;
· reduce consumption of alcohol, sugar and salt;
Avoid snacks consisting of chocolates or sandwiches;
· It is better to snack on nuts, fermented milkshakes, boiled eggs or dried fruits. They are low in calories and saturate the body well.
How to remove lower belly with diets? To correct weight in the lower abdominal area, you should increase the amount of fiber and complex carbohydrates consumed, while simultaneously limiting the amount of fast carbohydrates. This system normalizes the level of insulin in the body and prevents the formation of a rapid feeling of hunger. The following diets will help you remove excess fat in the lower abdominal area:
· keto;
· no carbohydrates;
· 16/8.
Don't forget about amino acids
Branched chain amino acids are beneficial for maintaining muscle mass as well as reducing fat percentage. BCAA is an acronym for the three essential amino acids leucine, isoleucine and valine , which are the main building blocks of muscle . They make up about a third of muscle protein and are used by the body to repair muscle fibers . With a reduced calorie intake, the body receives fewer nutrients for proper regeneration . BCAA may promote tissue repair during this process, thereby promoting protein synthesis for muscle recovery after exercise. According to a 2022 study, consuming 5.6 g of BCAA has a significant effect on protein synthesis . A group of participants who consumed BCAAs after strength training experienced a 22% increase in protein synthesis . Other studies conducted in 2012 and 2014 looked at changes in protein synthesis in people who took whey protein containing BCAA . Results showed a 50% increase in protein synthesis , indicating that BCAAs are important but are most effective when consumed by other amino acids found in protein. Another benefit is that they are low in calories, so you don't have to worry about increasing your calorie intake. A 2012 study demonstrates their importance for maintaining muscle mass and strength . The results show their main benefit in reducing muscle mass and improving the regeneration of muscle function. [9] [10] [11]
All the necessary information about BCAA amino acids and their importance for the body can be found in the article - The effect of BCAA on the body.
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