Have you noticed your sides and waist of the extra folds and can button your favorite jeans? It's time to get right: to remove belly fat and fight the excess fat. How to remove belly fat in a short time become the owner of seductive shapes (or press 6 cubes, if you're a man)? This article includes the most effective exercises and nutrition tips, because without an appropriate diet for a flat stomach can be forgotten.
Get rid of the big belly they want and men and women
7 simple tips for a beautiful waist
Avoid stress
In stressful situations the body and increases the level of cortisol, a hormone that long-term high rates promote the accumulation of belly fat. Use the proven tools of sedatives: Valerian extract, motherwort, teach your loved one to a relaxing massage.
Positive emotions help repair
Limit the consumption of alcoholic beverages
Alcohol also increases the amount of cortisol and contributes to the appearance of body fat in the waist area. In addition, during the reception of alcohol, it is difficult to control hunger.
To remove belly fat, you should refuse from alcohol
Especially dangerous beer, which contains plant estrogens, also promote fat accumulation. You looked at the so-called "beer belly"? If you have decided to fight for a thin waist, the beer is better to completely eliminate from the diet. The same applies to the "club" cocktails, such as Pina colada or a Mojito – they have a lot of sugar. If alcohol cannot be avoided, drink a dry white wine.
Exclude from the diet of high-calorie foods
Unfortunately, the otherwise dead weight doesn't get rid of. If you want to remove excess fat from the side and stomach, is to sit on a diet a couple of weeks .
Remember: if you want to lose weight, you must expend more calories than you consume. Get rid of 1 kg, you should create in the organism the deficit of 7,000 calories. It would probably be easier to give up a hearty dinner than running in the Park for three hours.
Less starch, more fiber
The diet should include more green and red vegetables, but ensure that they do not contain starch. Fiber contained in vegetables helps to reduce weight. Its fibers fill the stomach, and the person is not hungry. Also to diversify the diet of wild or brown rice, poultry and fish.
Weight loss choose more vegetables
Make a list of brake products
Remove from the diet all meat cooked on the fire and cook for a couple. Forget fast food, chips and crackers, milkshakes, ice cream – instead, prepare healthy snacks: slices of carrots and green apples, fresh berries.
If you are thirsty, drink plain water: half-liter bottle of green tea contains about 135 calories, the soda of the same volume contains more than 200 kcal. Actually Coca-Cola does not lead to obesity, according to a popular myth about soda, but for those who want to lose weight, it is better to give it up.
Not all fruits are equally useful
Avoid fruit with a high content of fructose, which is quickly "saturate" the liver glycogen and continue to grow food want: pomegranate, cherries, grapes (seedless), banana, watermelon, pear, dried fruit: raisins, dried apricots, figs, mango.
Drink plenty of water
During the day, drink at least 2 liters of water. Water speeds up metabolism, removes toxins. And poor metabolism get rid of fat almost impossible. If bad works the excretory system – take a diuretic fees. To remove belly fat, water exchange should be very active.
Unfortunately, all these actions are useless without exercise. Quickly remove stomach fat and tone muscle, you need every day to do two simple exercises: hula-Hoop and rock press.
Exercises With A Hoop
Start training with Hoop – so you can prepare for your abdominal muscles exercises for the abs.
Daily 10 minutes Hoop improves blood circulation and metabolism, normalizes lymph circulation in problem areas (which is indispensable in the fight against the flanks and cellulite). A 10-minute torque wrap burn about 100 calories. Over time, exercise duration "Hoop" can be increased by 30 minutes.
It is recommended to wrap for weight loss were equipped with massage balls. Because of them, the first exercise can be painful, so it is best to wrap the waist cloth belt, otherwise you risk bruising. Beginners should pay attention to the light hoops, weighing up to 1.5 kg.
If you just twist the Hoop for you too boring, we offer you a video, which is a dynamic set of exercises aimed at overall improvement.
After a workout with a Hoop go to exercises for the abs.
Exercises for the press. The main
Important! If you can swing the press without sticking to a strict diet, you can achieve the opposite effect: the abdominal muscles growth and visually just add to the stomach.
When torquen not be too high raise the body enough to rise to 45 degrees from the floor. Press the chin on the neck should not want to strain your neck: the rise probably is due to the abdominal muscles.
Follow the breath: the rise of the frame is performed on the exhale.
It is important to perform exercise at least until the so-called sense of "feel": from the moment the press began to pump. Each approach is worth its weight in gold.
After exercises on press again for 10 minutes, then move the Hoop to secure the result.
How to remove belly fat at home?
There are specifically designed exercises for a flat stomach, which is easy to perform at home and achieve excellent results. The range of exercises that work all muscle groups in the abdomen.Exercise 1
Starting position – lying on back, hands behind his head. Lift the body and simultaneously pull your knees to your chest and heel to the buttocks. As much as possible gather in the stomach. Straighten the other leg (it stays in weight), and the knee the other leg pulled up to the opposite elbow. Then the other knee to other elbow. Such approaches do 20.
Exercise 2
Starting position – on his side, legs slightly bent at the knees. Lie on your left side to the right twist a bit body on its own axis. Stretch your hands to the soles of the feet, to tear off from the floor to the knees and shoulder blades. Hold the position for a moment. Then do the same exercise lying on the other side. Do 20 approaches.
Exercise 3
Starting position – lying on his back, legs bent, resting on the floor the lower back pressed to the floor, arms along the body. On the exhale maximally lift the hips up and pull your stomach. Hold the pose for 30-40 seconds. Then slowly lower hips to the floor. Repeat the exercise 20 times.
Exercise 4
Starting position – lying on his back, knees pulled up to chest, arms outstretched, palms pressed to the floor. Slightly lift the buttocks and thigh to move in the right direction, keep your knees together without dropping to the floor. Returning to the original position, do the same in the opposite direction. Do 20 approaches.
Exercise 5
Starting position – lying on his back, legs bent at the knees.Knees one way and his hands another. Thus, you can twist the body in opposite directions. Repeat this exercise, throwing knees to the other side, and hands in the opposite direction. 20 exercises.
Exercise is recommended to all who want to reduce weight without harm to health, including young mothers.
How to remove the lower abdomen?
One of the problem areas for many women is the lower abdomen. What exercises will help to restore elasticity in the lower abdomen?
The traditional exercise, at the bottom of the press: the rise of the vertical leg position – lying on his back, by lifting up the pelvis, simultaneously raising the legs and the tailbone off the floor.
A common mistake when lifting to help himself to his feet, which leads to strain on the hip joints and leg muscles, not the press.
Your goal is not only to raise the legs and do the job and drag it to the lower abdominal muscles, i.e., a big job falls to the muscles of the pelvis. When exercising, focus on this, you will feel a burning sensation in the stomach – this is the result of muscle work.
Subject to the recommendations of the 1.5 months strong abdominal muscles is good to keep the stomach. In addition, a flat stomach, you can get and delicate waist answer the same muscle groups.
Expander press
If you want to achieve the result as fast as possible, you can include a training program exercises for the amplifier. Their advantage is the simultaneous inclusion of multiple muscle groups.
So, it is very popular elastic simulator for the press, to make the abdomen firm and taut, and at the same time to strengthen the back muscles, legs and buttocks, relieve the spine from harmful download.
Exercise 1
Lying on the floor and clasp the foot. The hands grasp the handle and pull it to his chest. Lift your legs at an angle of 90 degrees, and pull the handle. Keep your feet on the floor until the end, leave about 5-6 inches on the floor. Exercise is good in the upper abdomen.Exercise 2
Sit on the floor and straighten your legs. The handle, slowly lean backwards, until the head rises from the floor, then return to the starting position. Exercise well pumps lower abs.
Exercise 3
Is breathe at the same time lift your upper body and bend your knees, bringing him to handle.
But then don't forget about class and proper nutrition. After all, a flat stomach is a way of life. Only regular exercise and a well composed diet will help you to save the result.