Unravel the myth of belly fat
The first part:
- Please do not attempt to isolate the muscles of the stomach. Belly fat, like other body fat, can not reduce the spot. Body fat should be removed from a combination of meals and exercise from where all areas of the body are stored.
- Please do not starve yourself. Too little meals will put you in fat accumulation mode on your body so you will eat breakfast, healthy snacks and fresh meals. Women should not eat less than 1,500 calories per day, but men should not eat less than 1,700 calories.
- Focus on the things above, diet and exercise. These are an important part of the equation, but sleep and stress play an important role in reducing belly fat. Small sleep and high stress tell your body to produce cortisol hormones as directed to store fat in the middle of your body.
- Please refuse to just detox or make it a liquid meal. Cleansing is usually effective for weight loss when combined with a healthy diet, but a liquid diet does not give the necessary nutrients to sustain body weight. Please change your eating habits to fresh, lean protein, whole grain.
- Do not expect even weight loss. If you are concentrating on the weight loss routine you will lose the number behind your belly in the first 2 weeks than the following week. If you are at least 15 pounds. (6.8 kg) or more, significant results are obtained in the first 2 weeks, and it may be more difficult to decrease the belly after that.
- Do not forget that all the fats are not the same. Abdominal fat stored around your organs is called visceral fat and increases the possibility of diabetes, heart disease and cancer. When fat is stored in thighs, buttocks and arms, scientists believe they are healthier than "beer belly".
Eat in order to reduce belly fat
The second part:Eat more protein. Ideally, all proteins should have a very small cut of egg white, fish, chicken meat, or lean meat, little marble or fat, and be thin. Protein requires more energy to digest the body and makes muscle.
- Building muscles help to burn fat. As they become stronger, they burn fat exponentially and speed up your metabolism. Please remember this when planning exercise routines.
Eat more kinds of correct food. Replace white bread, pasta, fat meat, sugar with fruits and vegetables. As long as 1/2 - 2/3 of the food is vegetables, your food may be more full than before.
Please shop every Sunday. Shop around the grocery store and buy various kinds of groceries. For the next two weeks, you just purchase grain, fruits, vegetables, lean protein.
Add low-fat milk to your diet. Even protein-rich Greek yoghurt, skim milk, low-fat cheese can reduce calcitriol, a hormone that completes mood and increases fat accumulation. Eat at least 6 oz. Please choose yogurt daily, sweet-free version or less sweet product than sweet version.
Replace the processed kernel with whole grains. But instead of simply buying wheat bread, we eat quinoa, oatmeal, apple, banana, flax, wild rice. These fiber sources appear to help digestion, flush the system, and help reduce fat.
Please choose fat. Try replacing all of your fat with a single fat for the next few weeks. It is fat of nuts, olives, olive oil, flaxseed, avocado.
- Choose whole grains, protein, snacks rich in monosaturated fat. For example, slices of Gypsy's yoghurt, almond butter, protein smoothies, including oatmeal, seeded whole grain bread covered with peanut butter will fill you longer and provide the necessary nutrients.
Exercise in order to lose belly fat
The third part:Please select intense exercise. When burning body fat, not all exercises are made evenly. For the next two weeks, choose moderate to moderate exercise for high intensity workouts like exercise, interruption, road cycling, rowing, or boot camp.
I will perform force training six times in the next two weeks. It works three times a week, every other day. Start with a free weight of 4 to 5 pounds (1.8 to 2.3 kg) and move to 7 pounds. (3.2 kg) if you are used to it.
- If you do not know the appropriate shape, please select a weight machine with free weight.
- Always bend the core when exercising. Do not arch your back. The act of bending your stomach will help you to build your stomach muscle and define your belly.
- Lift weight more than 30 minutes at a time.
- Begin with a simple and well-known exercise such as scalp curl, push up, pull up, three curls, fly, chest press.
- We will do 3 sets of 10 sets from 8 sets. You use enough weight to make your muscles exhausted, and a break after each 3 exercises is necessary.
Perform high intensity interval training (HIIT). This means incorporating sprint behavior during cardio session for 30 seconds to 1 minute. Please give 2 to 4 minutes between sprints. Please set the warming up time to 5 minutes and cool down while maintaining moderate strength during exercise.
- Even if you walk, you can adjust for hit training. Three short, fast-paced interval walks (alternating between faster walking and several slow warnings) and two walks at medium strength weekly. You will burn 3-5 times the visceral (abdominal) fat.
- Two weeks after abdominal fat burning, you can reduce your exercise time in 20 minutes and you can boost your sprint's vitality to gain similar benefits.
Do cardio for at least 30 minutes. You usually burn the carbohydrates, hit a 20 minute record and reduce fat. For greater weight loss, please extend your high intensity training 5 times a week for the next 2 weeks to 45 minutes.
Please try core class. Pilates, Barre, Core Burn Class, Yoga Style focus on building your stomach and back muscles. Constructing such muscles through special exercises helps burn more fat than weekly in addition to weightlifting.
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