Many women dream of a beautiful body, but not everyone manages to achieve ideal forms. Perhaps the most problematic area for most girls is the stomach. Flank fat affects people of all ages and can be very difficult to get rid of. Fortunately, with desire and perseverance, this can still be done by following simple tips. Do you want to have a thin and beautiful waist, but don’t know where to start? Then use one of our tips.
How to remove fat from sides?
First, let's find out the reason why our body accumulates fat in the above problem areas:
- Eating sweet and fatty foods in large quantities, as well as rare but dense meals. In this case, everything is simple: the body cannot absorb too many calories at one time, so it stores them for a rainy day in the form of fat between the muscles and skin, internal organs and in the abdominal area.
- Inactive lifestyle - lack of physical activity significantly increases the rate of accumulation of subcutaneous fat. To remove side effects, exercise is not enough - you need to radically reconsider your daily routine.
- Genetic tendencies to be overweight and slow metabolism are factors that cannot be changed, but you can resist them by eating right and exercising.
Should I take sports supplements?
You can also use sports supplements during physical activity and home fitness classes. There are different prices, ranging from 500 rubles to 10,000 thousand rubles, their choice is huge due to the popularity of fitness bodybuilding classes all over the world, each sports supplement acts on the body differently for someone they are suitable and the person feels the result that it works, but many from consumption feel the opposite effect and the human body does not perceive and rejects it and the person becomes ill, so if you decide to drink various fat burners, supplements during your training
It is recommended to read reviews about them on the Internet so as not to undermine your health and get poisoned and end up throwing away the fat burner you bought.
How to remove sides: adjusting nutrition
To achieve better and faster results, you need to combine all the components of effective training: proper nutrition and an effective protein diet for weight loss, recovery and the training process. Let's take everything in order, and start with the most important factor influencing the effectiveness of training - nutrition. You can find the basics of a weight loss diet in the main article: How to lose excess weight.
Below we have highlighted several important nutritional recommendations that will help you quickly lose fat from your sides:
- Distribute your daily diet so that you eat 2/3 of your food in the first half of the day. Breakfast should be the most plentiful - you can eat almost anything. For dinner (after 18:00) try not to eat anything at all, unless you can drink milk, yogurt, kefir or a protein shake - read Recipes for homemade protein shakes.
- Try to avoid sweet and fatty foods and carbonated drinks - they will only maintain your body fat percentage. Eat healthy, natural foods.
- Drink more water - up to 3 liters per day, and also try to eat fruits and vegetables rich in fiber.
Dietary recommendations
If you have an active working day, where during the day you need to run from office to office and do not use vehicles, but only your physical strength, then you need to eat as many carbohydrates as possible so that you have more strength, so in your diet Your diet should include slow carbohydrates so that you have a lot of strength and energy throughout the day.
One conclusion can be drawn: if you have a sedentary or active type of work, then the amount of fat in your meals should not exceed the norm so that excess fat in the abdomen and sides does not accumulate in problem areas.
How to remove sides: exercises and training
The second part of your deal with subcutaneous fat on the sides is training. Here are a few rules you must follow:
- Exercise at least 3 times a week; workouts should consist primarily of aerobic exercise. You can create your own training program for weight loss.
- Between approaches, do not sit, but walk or at least stand.
- Don't eat 2 hours before or 2 hours after your workout.
- Pay special attention to your abdominal muscles - read how to pump up your abs.
We also offer you a selection of effective exercises for the sides - they will help you quickly remove fat from the sides and achieve the long-awaited result! In the video you will see several exercises for the lateral abdominal muscles, which will load target areas and promote weight loss in problem areas. In addition to the comments on these exercises, you will also see the correct technique for performing side exercises.
There is another effective exercise for the sides, for which you will need a hoop. You may think that twirling a hoop is a useless, childish exercise, but this is not so. If you spin the hoop every day for 20-30 minutes, the result will not take long. One of the positive properties of the hoop is a kind of massage of the abdomen, back and sides - so choose a heavier hoop.
By the way, a regular massage won’t hurt either, but this addition is more for pleasure. By diligently following all the recommendations given in this article, you will quickly be able to remove your sides and stomach.
This concludes our article - we hope you liked it!
Now you know how to remove the sides, exercises and nutrition to achieve this goal you also have. Download WordPress Themesfree download udemy course
Physical exercise
Regular exercise is the most effective way to destroy excess fat. For people with a healthy heart, aerobic exercise ( cardio ) is the best choice. They involve the use of all muscle groups and burn calories well. In addition, cardio helps normalize blood circulation and metabolism. Such classes can be carried out both in the gym with special exercise equipment (treadmill, exercise bikes) and at home.
Running is a simple and effective aerobic exercise that will help you get rid of belly fat. It doesn't require a lot of money: you only need comfortable sneakers and sportswear. You can do it at any time, although some doctors recommend going for a run in the evenings - at the end of the day, the body removes toxins more efficiently and tolerates the load more calmly.
In the first days, do not run for more than 20 minutes. Try to alternate the load, periodically changing the pace from slow to fast and vice versa. Increase the duration of your run by a few minutes each time. After a month and a half of regular exercise, you will be able to comfortably run for an hour - this is the optimal time for effectively burning calories and burning fat.
People with cardiovascular diseases or severe obesity are not recommended to run due to the high load on the joints. In such cases, it is better to go swimming - cool water stimulates blood circulation, so literally immediately after diving into the pool you will begin to burn fat. Alternate swimming styles to target different muscle groups and make your workout more effective.
In addition to swimming and running, the following exercises help fight fat on the sides:
- jumping rope (to activate the metabolic process and warm up before exercise);
- twisting a hoop;
- twisting;
- bike;
- plank
Don't overexert yourself during workouts! The duration of physical activity should not exceed one hour. Keep in mind that the above exercises will not make you an athlete, but they are enough to burn excess belly fat and achieve a flat stomach.
Leg raise exercise
You need to do the exercise slowly. Start practicing with the easiest option, by raising your legs one at a time. In a lying position, you need to press your lower back tightly to the floor, put your hands behind the back of your head. When you lift your leg, an acute angle is formed; you need to hold it and slowly lower down. Also repeat with the other leg.
The middle version of the exercise is performed with both legs. While lying on a mat or rug, you need to bring your legs together and press your lower back. In this case, there is no need to raise your head. Raise your legs slowly, hold the position and smoothly return to the previous position. Do a rep.
The heaviest option with reinforcement. When performing it, a load with a certain weight is suspended on the lower limbs. You need to raise your legs and hold the position for a few seconds. Then, when the legs go down, they do not touch the floor. Do this in 3 sets of 30 times.
With regular exercise, the body gets used to the stress.
This exercise will not give any results if performed separately. Must be combined with other exercises to strengthen the abs. The exercise is performed gradually. For beginners, it will be enough to start with 1-2 approaches of 10 times.
When the body gets into the habit, you can increase the load. In order to improve the overall muscle load, you need to conduct classes every day. For the first 2 days, strengthen the press with a number of approaches. The remaining 5 days you need to train to maintain activity.
Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.
Why do the belly and sides appear?
All women ask this question, where do I get such sides and belly? The first and significant reason is that you consume fatty and sweet foods in considerable quantities. Due to such foods, where there is a large amount of carbohydrates, fat appears.
- From playing sports and not eating right, you may develop gastritis with high acidity and a diet will come in handy here. Without it, training will be much more difficult.
This occurs due to the fact that the body processes all carbohydrates and fats and stores them for future use in the abdominal cavity, between the skin and muscles. Fats even get deposited on your organs, which can have a very negative impact on your health. To remove the stomach and sides, we will tell you what exercises are needed for this.
Why do the belly and sides appear?
Another reason that the stomach began to bulge is that the muscles in the abdomen are very weak. The muscles simply cannot contain your excess weight, which has accumulated and therefore it begins to bulge in the abdominal cavity. If you have weak abdominal muscles, this can only mean that you are not doing any physical activity, and therefore you are not burning excess weight on your stomach and sides.
If you start eating right with the right amount, and at the same time start doing physical activity, then after a while your stomach will become elastic and you can forget about it for a long time. We remove the stomach and sides, after a week of exercise you will be able to see the first results, which will pleasantly surprise you.
