The waist, the hips, the belly is always the most problematic area for every woman. Perhaps you, like thousands of others, exercise without rest, but your stomach is far from ideal, and challenges the press and is not visible?
Will tell you a little secret: you're not going anywhere without a good diet! The struggle for a form of dream begins, it is the kitchen. It is a rule that you must remember once and for all, then your training sessions will give the desired result.
Nutritionists in a rehearsal voice, as if the weight-loss 70% is a healthy diet. This is because on the physical activity, there remains only 30%, pick up effective exercises for weight loss belly and sides is very important.
Today, we learn finally how to get rid of the fat and what exercises to lose weight well worth doing, to finally see the desired result!
The content
- Create a plan, slimming
- Diet for weight loss the waist and stomach
- How to get rid of belly fat with exercises?
- Conclusions
Create a plan, slimming
The first important thing that you must not forget in the process of collecting forms of dream is a holistic approach! It is proven, which is to lose weight locally – remove the fat from the belly, remove the ears, or do more slender legs – if the body loses weight, it loses weight everywhere!
On the other hand, certainly, every man has his “problem areas”, of weaknesses, of which the fat is more than others, and it is on these areas must pay special attention!
This is why the answer to the question: “How to lose weight fast?” will be the following: set yourself a goal and go for it! A well-designed plan will help you to better understand the actions that, without a doubt, you will lead to a desired result.
If your weakness is the area of the belly, your own plan must be to the following points:
- Regular exercise for weight loss in the belly, to the short training. You will surely find 15 minutes per day for exercises that focus on burning fat and building muscle in the stomach area.
- Sport four times a week (weight training on Mondays, Wednesdays, Fridays and Sundays). In the exercises, tighten the muscles of the lower and upper belly, in order to strengthen the work of the abdominal muscles.
- In other time to place a bet on the aerobic exercise that burn the fat. The simplest method of fast walking or jogging. A cardio session should be at least 30-40 minutes of your time – this is the only range starts fat burning.
- The training must be combined with a diet based mainly on vegetables, fruits, and vegetables. Don't forget to drink water.
Diet for weight loss the waist and stomach
How to lose weight in the waist and in the belly? First of all, you don't need to starve or run hard on a diet for a flat belly. On the contrary, to get rid of weight, you must eat enough balanced, and often, so that the body does not feel the stress, and gathered of calories “for later”.
To lose weight at the enough size to include in the diet of foods rich in antioxidants, which will help you to speed up the metabolism and improve the metabolism, which in turn will lead to a gradual decrease of the and normalize the weight:
Green vegetables
Eat green! Thanks to this, you will ensure the body of a large number of food fiber, which will give you a feeling of satiety for a long period of time. Particular attention should be given to vegetables, such as broccoli, green beans or cabbage.
Whole grain bread
Choose the bread made of grains or flours integrals.
Traditional bread quickly increases the level of sugar in the blood. As a result, the body releases cortisol and adrenaline, which are designed for the stabilization of the situation in the body. This leads to the accumulation of excess fat.
It is therefore better to abandon the ordinary white bread, wheat flour (contains a lot of gluten) and replace it complete with pastries, which does not cause such a rapid increase in the levels of sugar in the blood.
Healthy fats
You need to turn the healthy fats in your diet. Olive oil, avocado, flax oil and nuts should never appear in your feed.
Nutritionists claim that vegetable fats contribute to the reduction of appetite, and speed up the metabolism and, consequently, the reduction of the weight. The consumption of good fats – a good strategy for losing weight.
The fish
Instead of fat from a piece of pork or veal, select the fish. It is a protein of good quality, which contains omega-3 fatty acids, and polyunsaturated fatty acids, which influence the speed of metabolism.
The oil contained in fish, is the fuel for the metabolism. Therefore, enter in your daily diet, salmon, tuna, sardines, trout and mackerel.
The eggs
Studies have shown that leucine – an amino acid, which is contained in eggs, can help you lose weight, the stabilization of the rate of sugar in the blood. In addition, the egg is a rich source of protein, calcium, folic acid and omega-3.
Lemons
They contain a lot Of vitamin c and helps to fight against water retention. Therefore, try to drink hot water with lemon – ideal immediately after the sleep. If you don't like water with lemon, add a little honey.
How to get rid of belly fat with exercises?
The folds on the belly and sides – it is not worth it. Your problem is simply excess fat in the upper body. Most of the women around the world are struggling with this problem, which mainly affects the beautiful half of humanity after the age of 35.
Regular exercise can help speed up the fat burning process, strengthen the muscles and improve the condition of the skin.
You need to choose a training plan, which will be actively drawing in the muscles of the abdomen, and, at the same time, be able to increase the heart rate to a level that will allow you to burn fat.
You will notice the first results of his work after two weeks of regular training. However, it is important to do at least 3 times per week and adhere to a diet. Low calorie meals to boost your metabolism and increase the weight loss effect.
We offer to your attention three exercises to lose weight of the size:
The year of the elbow – knee
Keep you right. Right leg, bent at the knees, lift diagonally up to the height of the chest. Twisting his torso, pressing his left elbow right knee. Change of position, alternating right hand, left knee and elbow and the left knee/ right elbow. Don't forget to keep the back straight and the muscles of the abdomen – taut throughout the exercise to stabilize the body.
Year knees up
Made the running on the spot lifting the knees as high as possible. Keep your arms bent at the elbows and relaxed. Repeat the exercise for 30 seconds. The first 15 seconds, do the exercise at a moderate pace and accelerate in the second half of the approach.
The exercise of climbing
Stand up in the bar directly with your hands (based on the hands and toes, keep back straight, without bending the lower back). Lift the hips a little above and to begin to attract another knee to the chest. Work in a dynamic way, as if you are really are climbing. During the exercises, watch your posture. Make sure that you do not lift the hips too high.
Conclusions
As you can see, getting rid of the fat on the waist and belly is possible and this does not necessarily mean years of deprive!
The diet for weight loss the waist and abdomen must be in the first place and balanced nutrition for the body is not felt feeling of hunger and not procrastinating mang you “in the future” in the form of subcutaneous fat.
Will it be enough to devote 15 minutes per day on the execution of simple exercises, for which you need special equipment or exercise to tone the abdominal muscles and burn the hateful folds on the belly.
Don't forget that the key in each fact it is the system and the daily work. Only in this case, you will be able to achieve this aim and, in exchange for their efforts to get the silhouette of your dreams.
Go to the goal despite the difficulties and the circumstances, you now have all the knowledge to win in the struggle for the beautiful and thin body!