How to reduce fat on the belly? Do you have a solution? Are you still worrying about how to reduce the fat on your belly? Don't worry, let me solve the problem of how to reduce the fat on your belly. As long as you do the following, you will definitely have a good weight loss effect.
fat burning
The best way to lose weight is to do a lot of cardiovascular exercise.
Some good examples are:
walk
jogging
Swim
Aerobic exercise
ride a bike
But no matter which exercise you choose, the best aerobic exercise to burn fat is strategic. Either high-intensity interval training, very low-intensity aerobic walking, or ideally both.
When the fat in your muscles decreases, you will appear more toned and less relaxed.
Build muscles to burn more fat
As the cardiovascular system works, toning will speed up and improve this process, but don’t think that you only need to exercise your abs. This is another misunderstanding. The fact is that when you exercise all the larger muscle groups and increase the weight of the muscles, your metabolism will speed up to an unprecedented height.
Large muscle groups to focus on:
Before and after thigh
Buttocks
Back
chest
Triceps and biceps
Buttocks
forearm
shoulder
Your muscles need extra calories to maintain themselves, so the more food you eat will feed your muscles instead of your trouble spots. Your conditioned heart (from the cardiovascular) is also more effective in burning calories, so you have the golden combination.
When fat falls off your body, it will fall off your belly. Your body fat is like an organ that is distributed throughout the body. Unless you have a liposuction operation, you cannot remove fat from only one part.
After the exercise, be sure to exercise the abdominal muscles. There are good reasons for this. You are indirectly using them for all other exercises you do.
Abdominal muscles are important stable muscles that can maintain your state. If you do abdominal muscles first, you will exhaust them and your entire training will not be the best. From the largest muscle to the smallest muscle.
Strengthen core muscles
However, doing core exercises is still very important. Sit-ups and sit-ups mainly exercise the largest muscle in the abdomen, that is, the rectus abdominis muscles that bend the spine. This muscle compresses the abdomen to a certain extent, but there are other muscles that need attention.
The internal and external oblique muscles, which I like to call the "nature's belt", are located on both sides of the rectus abdominis. They are the muscles you use when you twist your scoliosis or waist. They also contract to compress the abdomen, so you should work as hard as you do with rectus abdominis. Add a twist to the sit-ups, and dumbbell side bends, but be careful not to use any jerky movements, especially when you have a back problem.
The transversus abdominis are on your sides, under the oblique muscles. Often referred to as the "lower abdominal muscles", these muscles are something women who are trying to lose their abdomen after pregnancy should be concerned. Exercises that require leg lifts instead of upper body can effectively strengthen the transverse muscles.
Tight abdominal training techniques
walk
Walking makes all the abdominal muscles work. When walking, be sure to swing your arms, contract your abdomen, and keep walking fast. Once your body is used to walking every day, you don't want to go without walking for a day. Walk for at least 30 minutes each time to achieve aerobic effects. Drink plenty of water.
Weight training
Weight training not only helps metabolism, but also strengthens bones. As you age, increasing your muscles will do wonders for your energy level and self-esteem.
Yoga
Yoga is also effective in strengthening the body, especially your abs and back. It greatly improves posture and creates a taller, thinner appearance. Pilates and many mat-based exercises are also good choices. The important thing is that you find an activity that you like. This will greatly increase your chances of persisting.
Can the abdominal belt be used?
Many TV commercials now promote devices that stimulate muscles to contract repeatedly without moving. I even saw an advertisement for a "belly belt" claiming that it can complete 700 sit-ups in 10 minutes! This advertisement shows that people do all kinds of abdominal exercises in the wrong way. They hate doing it every second, while smiling men and women tie "whatever" to them. How charming!
Several people in these advertisements claimed that their waist circumference was reduced by inches due to the use of these products. Men with six pack abs believe this device. This disillusioned the audience about how to reduce belly fat. Strengthening your abdominal muscles alone (these machines cannot do too much) is not enough.
Why is this happening? Because of fat! If a fat woman does hundreds of sit-ups a day, she may develop strong abs, they may tighten a bit, but they will still be covered by fat, and she will not look thin.
About 50% of the fat is located directly under the skin. Do you know where most of the rest is? Inside the muscle. Doing sit-ups cannot eliminate fat, nor can the vibration bands in TV commercials.
Mindset
The most important thing you need to do is to plan yourself psychologically. Don't use a balance to measure your progress. If you practice weightlifting, you might gain a few pounds while losing a few inches of waist circumference. Instead, use the pair of jeans you want to wear again, or the one you are wearing now. You will see some subtle changes every few weeks, which will give you confidence.
The higher you go, the better. Do back and leg stretches every day to improve your posture. When you drive to work, sit upright and adjust the rearview mirror so you can know when you are lazy. When you sit at your desk, don't let your shoulders lean forward. You just need to do these things to look smaller.
gene
I hate to say that. We have all seen people with "good genes" and don't know if they know how lucky they are. They may not have it, but it doesn't matter. Think of it as a character-building experience. If you blame your ancestors for the extra meat in the middle, don't feel helpless. You just need to work harder than others.
You can still build a slimmer body through cardiovascular exercise, a healthy, balanced, low-fat diet and any extra activities you put in. This may not be a novel method, but it does work.
I'm not telling you that it is simple, but it is actually very simple. In an era when people don't even have to go outside to grill steaks, it's tempting to spend a few dollars on fast food. However, human anatomy has not changed much in history. If you adopt the professional ethics of your grandparents and apply them to your daily life, you will achieve the greatest achievement.
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