Purposefully and methodically achieve your goal; removing fat from the waist is not easy, but it is quite possible. Removing fat from the waist is extremely difficult, it will have to be attacked with a combined blow of special dietary strategies, sports exercises and nutritional supplements.
A slender and light, exciting figure is the dream of any woman. Our men are no less concerned about the six-pack on their abs. What a pity that all you have to do is relax for a while and the “lifebuoy” around your waist will ruin all this beauty. Here's what you need to know: Waist fat is a symptom of decreased insulin sensitivity. By thirty-five you still have beautiful arms, legs, broad shoulders, toned chest, but how to get rid of “love rolls” (English Handles) and a loose waist?
How to get rid of a loose waist
Removing fat from the waist is extremely difficult, it will have to be attacked with a combined blow of special dietary strategies, sports exercises and nutritional supplements. This problem is common to men and women and, unfortunately, widespread. To get rid of "sticky fat" around the waist, you need a special dietary strategy. Even diets that helped reduce body fat to 25% (women) or 15% (men) did not provide further progress in getting rid of love rolls.
If this is your case, then it's time to try some diet hacks to improve your insulin sensitivity. Eat protein before carbs, take two tablespoons of apple cider vinegar daily, add high-quality fish oil capsules and psyllium, or plantago psyllium L. bran flour, into your diet.
Constant dieting is not the best way to improve insulin sensitivity. Instead, follow a strict diet two days a week and eat more freely the other five. You also need to apply specific training strategies to increase insulin sensitivity and burn fat. Complexes and a modified combination of walking and running are very effective.
Any woman can reduce the amount of body fat from 45% to 25% without much difficulty. Likewise, any man can reduce his body fat percentage from 25% to 15% with training and an optimized eating plan. It is difficult to fall below these limits.
Unfortunately, the diet that helped in the first stage loses its effectiveness in the second. Stagnation begins. Fat becomes “sentimental and doesn’t want to leave his home.” It can be persuaded to disappear in some places, but it sticks tightly in others, most often forming unpleasant swellings in the waist area.
People tend to attribute this lifeline to a variety of circumstances, including insufficient sleep, poor diet, genetics, and even cortisol (the stress hormone).
While all of these factors do contribute to your loose waistline, they are also common when insulin sensitivity decreases. Fortunately, there are several ways to normalize insulin and they are very effective in removing the unsightly fat that forms the bulge above your jeans.
No. 1. Diet tricks
When insulin sensitivity is less than optimal, most of the protein (and everything else) ends up around your waist rather than going into your muscles. Instinctively switching to low-carb foods doesn't help much. Moreover, a chronic low-carb diet only slows down muscle growth. Instead, insulin sensitivity should be optimized. There are several simple dietary strategies to achieve this.
When eating, eat protein and fat before you touch carbs. This strategy has been shown to produce significant reductions in blood sugar levels (29%, 37%, and 17% at 30, 60, and 120 minutes after meals) compared to meals started with carbohydrates. However, shortly before training, you should use the opposite strategy and start your meal with carbohydrates rather than protein.
Methodically season your salad with natural vinegar (apple or grape vinegar) , this step will change the insulin response to glucose from carbohydrate foods , and can help you lose one kilogram in 4 weeks. Try taking two tablespoons of apple cider vinegar diluted with water before bed; studies show that after a while, morning blood sugar levels decrease by 4-6%.
Take one tablespoon of psyllum twice a day. This will reduce your sugar levels by another 11 percent throughout the day. And don't skimp on taking high-quality fish oil . All studies rank it as an essential health supplement, and when combined with exercise, it has a synergistic effect on blood sugar levels. I recommend highly active, molecularly distilled fish oil
No. 2. Follow a strict (but reasonable) diet twice a week
When there are short breaks between meals, which is typical for bodybuilders working on mass and consuming a lot of carbohydrates, blood sugar levels are chronically elevated and the pancreas produces insulin almost constantly. Research shows that chronically elevated insulin gradually increases the body's resistance to it, to the point of being metabolically similar to type 2 diabetes . The result is the accumulation of fat reserves, especially around the waist.
Obviously, a diet with adequate amounts of protein, carbohydrates and calories is necessary to maintain/grow muscle mass, while increasing the body's sensitivity to insulin . I suggest using a fat burning diet for lifters using the 5/2 protocol.
In general terms , you need to eat as usual five days out of seven, and twice a week (not in a row) switch to two meals, approximately 400 calories each, with a break of 12 hours between them.
You should not train on these two “fast” days, so as not to impede the post-workout rebuilding of muscle tissue. Additionally, on these semi-fast days, take two scoops of Fast Protein with or 30 minutes before your meal to help prevent muscle loss.
This dietary protocol is effective because infrequent fasting days are more effective at increasing the body's sensitivity to insulin than a long-term strict diet. This seems counterintuitive, but is supported by research findings.
When used correctly, the 5/2 Fat Burning Diet for Lifters allows you to gradually lose weight without losing muscle mass. And most importantly, even love handles and gelatinous waist disappear. The diet is specifically aimed at solving the annoying insulin problem.
No. 3. Solve the problem with training
You are already training with weights and, of course, this has a beneficial effect on both your health and appearance, including your waist. It has long been proven that additional muscle mass increases glucose consumption instead of accumulating fat reserves.
What causes a big belly?
There are different reasons for a protruding belly. This may be the consequences of a past operation that disrupted muscle function and now they are not working properly, storing fat. This may be a consequence of a sedentary lifestyle, the result of an unbalanced diet, elementary gluttony, etc.
Also, foods that tend to form excess gases in the stomach may be involved in the cause of a protruding tummy. There is even one “jeans” test. If the jeans are fastened in the morning, but in the evening they are not fastened, this indicates that the person is not obese and the reason for his protruding belly is the gases formed during the day.
By the way, excessive gas formation can be caused by legumes, milk, potatoes, sugar, bread, cabbage and even greens. This is a natural, physiological process that does not carry anything terrible except discomfort in the intestines and a bloated abdomen.
But when a person buttons up his jeans and fat hangs on his stomach and sides both in the morning and in the evening, this indicates that he has already become obese.
Belly fat - types
Here, first of all, you need to look at what kind of fat. If it is mild, then you will simply need nutritional correction and physical activity. If the fat is hard, then you will have to “break” these arrays in the literal sense of the word. Mesatherapy is good, but only if the fat deposits are not so “ancient”.
This procedure is considered quite safe for the body. But it must be done only in a certified place and with a good specialist. The most common side effects of mesatherapy are allergic reactions to the injected drug.
What does this procedure look like? Using a thin needle, special active components are injected into areas where fat accumulates, which accelerate the process of fat burning. Also, these injected substances can activate the glands that are responsible for waste and toxins in the body and facilitate their removal. The effect of mesatherapy occurs within a few weeks.
What is visceral fat?
There is also internal fat in the abdomen, which is called visceral. These are internal deposits that are found under the abdominal muscles and accumulate around the abdominal organs, rather than around the waist and hips. And when there is a lot of this fat, then the waist can become too tight. The reason for its formation is usually a sedentary lifestyle and poor nutrition.
On the one hand, it is very important for energy support of the body during nutritional deficiency, for example, during forced hunger strikes. On the other hand, it better allows you to endure stress and performs the protective functions of internal organs from the external environment.
But at the same time, its excess leads to various serious diseases, and the aesthetic side (appearance) loses greatly. But nature has made such an effort that every person has this fat, since it is a kind of protection. And here its volume is important.
Excess visceral fat leads to obesity, hormonal imbalances, greater stress on the cardiovascular system and musculoskeletal system, contributes to varicose veins, liver disease, often makes breathing difficult, provokes type II diabetes mellitus, and weakens the immune system.
Throwing off the life preserver
Oleg Taktarov
August 24, 2011
One of the questions I am often asked is: how to remove belly and sides? Almost everyone probably knows how to do this theoretically. It seems to me that even I. Sometimes I succeed. Sometimes. And not for long... But problems often arise. Let's list everything that is needed for this - first the most important, then the less important and effective. 1. Desire
.
There must be a strong motivation to change yourself and a willingness to put in the effort every day. By the way, I myself became an actor after 27 years. To some extent, the reason was the search for this very motivation. 2. Understanding that the following things must be observed and done constantly
.
It is known that belly fat is a reserve for a rainy day. The body makes reserves especially zealously when nutrition is unstable, either not, or suddenly there is a lot of physical activity. When the nutrition is stable and the movements are constant, then why make reserves? The body stops exhausting itself with excess weight. 3. Understanding that the priority
is proper nutrition in small portions 5-6 times a day, and not mind-blowing exercise after a heavy meal.
A typical and familiar situation to everyone is when we drink water and juices in the morning, refuse a healthy breakfast, lunch and dinner, and a little later we gorge ourselves on anything at a party. And the worst thing is that, as a rule, such gatherings are almost never complete without a glass or two. But alcohol is very high in calories, is absorbed faster than other substances, and it is this that will be used as energy. That is, everything eaten during the feast will be stored around the waist as a reserve. 4. Now the easiest
and very effective.
It is necessary to develop the habit of keeping your stomach retracted and taut. Always think about him first. By the way, this is instilled in gymnasts in childhood. This kind of control will soon become a habit, and your abdominal muscles will strengthen. 5. Running, skiing, long walking, boxing and martial arts with sparring are the best for losing “stubborn” fat on the belt. Constantly change exercises or add new ones. It is better, of course, to add, correspondingly increasing the time spent on pumping up the press as a whole. the most effective
to be a variety of exercises in pairs (who will win each other) or in a group (an hour-long class where it would be a shame to shirk - first of all, in front of yourself).
From individual ones - with a fitball, when the feet stand on it and the hands are supported on the floor (bending in half with the pelvis lifted upward). Next I would put hanging leg raises on the bar. All other exercises are approximately the same in effectiveness. I repeat: the main thing is not to get used to one thing. 6. The most risky
is the “artist’s method.”
When you realize that you have gained excess waist size, then go on a half-starved existence with the addition of vegetables (celery, carrots, apples and broccoli) for up to 4-5 days. At the end, measure your waist and from that day on, keep the numbers you got - with a healthy diet and physical activity. But remember very well that if you start eating as before, the body will quickly replenish its reserves and gain even more in case of a repetition of such hunger horror. Only if your new lifestyle lasts long enough will your new size truly become yours. And for this you need to have effective motivation. An artist by his profession is obliged to hold on until the end of filming or touring. A circus performer will last a whole season or tour. It’s hard to say how long you can stand it. So the main method
is not the daily manifestation of willpower, but the acquisition of new, healthy habits, eating moderately and moving as much as possible.
Tags:
- Appearance
- Workout
- Stomach
- 10 ways
- Taktarov
First abdominal exercise
In a place where you regularly look (for example, the kitchen table) or that you often pass (for example, a doorway), you place or hang a certain “sign” for yourself, a kind of beacon that will regularly remind you to do this exercise (small soft toy, bright candy wrapper, ribbon, flag, etc.).
As soon as you “stumble” with your gaze on this “sign”, you suck in your stomach. You need to retract so that you can move or sit comfortably. At the same time, your back will definitely straighten and you will actually become slimmer (at least temporarily).
And your task is to remain as slim as possible with a tucked in stomach and a straight back for as long as possible. They forgot, again your gaze fell on this reminder, and you again straightened up and tightened your stomach. So throughout the day you control your stomach.
As a result, after such a procedure of a “retracted stomach” and a straight back, your muscles may even ache. But after 2-3 weeks, your muscle frame will be trained and will support your sagging belly. He will clearly be smaller and fitter.
Second abdominal exercise
There is one exercise that originates from yoga and bodyflex, and is called “abdominal vacuum.” It promotes fat burning and trains muscles very well. And if you want to have a beautiful, flat stomach, then this exercise will definitely help you.
Its essence is a strong retraction of the abdomen. This can be done in any position, not necessarily lying down. This exercise does not require a special place or equipment, so it can be done at home, during a break at work, even in the park for a walk. The only condition is that it must be done on an empty stomach.
Watch a video of how the “abdominal vacuum” exercise is performed:
Cautions
Abdominal vacuum is not recommended for the following conditions: menstruation, postoperative and postpartum periods (at least 4 months must pass after childbirth), pain of various types during the exercise.
And you need to organize yourself proper nutrition. These are vegetables, fruits, berries, lean meat, eggs. We must not forget about foods with polyunsaturated fats, such as fish, nuts, flaxseed oil, olive oil, etc.
While eating, you should not dilute food with water; this disrupts the digestion process and food that is not properly processed often begins to rot and ferment in the intestines. You should drink water 20-30 minutes before meals. And after eating, at least an hour and a half should pass.
And one more thing: The calorie content of food should decrease from breakfast to dinner. It is advisable to eat fruits before 16-00 hours; it is better to avoid them in the afternoon. When you really want something sweet, you can treat yourself to dark chocolate, honey, and dried fruits (dried apricots). But even here you need to know when to stop.
Fat-burning foods that help you lose belly fat are:
- Ginger
- Cabbage
- cucumbers
- Raspberries
- Apples and pears
- Grapefruit
- Almond
- Green tea
- Papaya
- A pineapple
There is one more trick if you want to eat a lot. You just need to start moving, then the liver will release glucose “from its reserves,” which will enter the blood and relieve the feeling of hunger.
Physical exercise
They are very important to put the body in order, make it sculpted and pump up muscles. Of course, you can only get by with a diet, but then the skin will not be elastic and toned. A diet coupled with physical activity will make your figure slim much faster.
Here are some exercises that will help you. They are not difficult to perform, but very effective.
- Vacuum
A very famous and effective breathing exercise. It should be performed in the morning, on an empty stomach. First, take a deep breath using your stomach and as you exhale, draw it in as deeply as possible. You need to stay in this position for 20-30 seconds. A beginner can do 3-5 approaches.
- Horizontal running
This is a difficult but very effective exercise. To perform it, you need to stand in a plank position with straight arms, keeping your palms shoulder-width apart. Bring your right knee toward your chest, and then jump to switch legs, bringing your left knee toward your chest. Repeat the movements as if you were running.
- Elbow plank twists
Great exercise for your waist. Stand in a plank position on your elbows, twisting your body at the waist, moving your torso alternately to the left and to the right. Try to tilt your body as low as possible, but do not touch the floor.
- Crunch with cross knee raise
Lie on your back on the mat. Bend your arms at the elbows and place them behind your head. Alternately bring your left knee to the elbow of your right hand and your right knee to the elbow of your left hand.
- Elbow Raise
Stand straight, place your feet shoulder-width apart. Alternately bring your left knee to the elbow of your right hand and your right knee to the elbow of your left hand.
- Running with high hips
Stand straight, bend your elbows. Start running in place with your hips high.
- Side plank crunches
Take a side plank position, using your forearm and the edge of your foot as support. Place your other hand behind your head. Begin twisting: gently lift your leg and pull it towards your chest, and pull your elbow towards your leg.
Perform all exercises, except vacuum, for 30 seconds. Once you get used to the workouts, you can increase the load time.
In fact, there are many different exercises and even complexes that can be found in the public domain. We recommend you Chloe Ting's complexes, which are very successful and popular all over the world. They are free and suitable for both men and women. And, to be honest, the author of this text worked on them himself and saw the result after two weeks. On the girl’s website you can find complexes for different muscle groups, but the most popular of them is for the abs. We advise you to pay attention to it.
Third abdominal exercise
Fukutsuji method for abdominal correction. The principle behind this exercise is Japanese gymnastics to form correct posture. In this exercise, the pelvic bones “fall into place” and the spine itself is stretched. This is done naturally under the influence of its own weight.
The practice itself is not aimed at reducing belly fat, but the results show that after several exercises, the waist can be reduced by 3-4 cm.
The essence of the exercise is as follows. The person lies down on a hard surface on his back. Take a rolled up cushion (towel, blanket, etc.) with a diameter of 7 to 15 cm and place it under the back in the navel area. The clubfoot legs are spread so that the heels point apart and the big toes touch. At the same time, the arms are extended upward and folded, palms down, so that the little fingers of both hands also touch. You need to lie down for no more and no less than 5 minutes to get results. You can start with 2-3 minutes.
Be sure to watch the video on how to do this exercise correctly from the original source:
It is important to know!
- You need to get up after this exercise as follows: First, slowly turn on your side, then slowly sit down, and only then stand up.
- To achieve results, you need regularity of this exercise.
- It is not recommended to stay in this position for more than 5 minutes
Stay healthy and fit, and stay connected!
How to remove a lifebuoy around the waist? If you have ever asked yourself this question, you know that it is extremely difficult. At the same time, there are many large-scale sets of exercises that guarantee the removal of fat around the waist.
Unfortunately, every second method is a waste of time. This is because exercises that focus exclusively on one specific part of the body are completely ineffective in the fight against excess fat.
But then how to lose weight in the sides? Fortunately, there are still a few secrets.
First, in order to lose excess fat from the sides, both women and men need to focus on losing weight in general. A diet, combined with the right exercises, will help you achieve this in a fairly short time. Secondly, you need to pay special attention to the strength of the muscle corset and hips.
How to exercise correctly to keep your waist thin
In general, a clearly defined waist is not such a common occurrence. This is due to the hereditary structure of the body and lifestyle. So it depends on a healthy hormonal background. If the hormone estradiol is normal, then it contributes to the manifestation of more defined feminine forms.
In this case, strength exercises alone are not enough; you also need to add cardio exercises. They will help break down the accumulated fat layer.
Exercises for the oblique abdominal muscles are the best for gathering a waist, but it is better to avoid exercises with bending to the sides. On the contrary, they help to increase muscle mass in this area, reports estet-portal.com.
Training should be regular at least 4 times a week. The muscles must get used to the state of tone. Be sure to do a warm-up before the power part of the load, this will prepare and warm up the whole body for further loads.
Adjust your menu for the training period and stay hydrated.
High intensity exercise
Losing fat directly from the belly is a labor-intensive and, to a certain extent, pointless idea. Instead, it is better to rely on exercises that help speed up your metabolism and promote overall fat burning.
High intensity interval training is best for this purpose. This workout combines periods of high and low intensity, and lasts only 30-40 minutes.
Studies have shown that, compared to traditional cardio exercises, this workout is many times more effective in helping you lose excess fat from your entire body.
Canadian scientists conducted an experiment. They divided the subjects into two groups. The first group did regular aerobics, the second did high-intensity interval training.
The first group, which did aerobics as we all know it, burned 48 percent more calories per session. Sounds impressive, doesn't it?
However, don't rush. The group that did high-intensity interval training burned 900 percent more fat in 15 weeks than the first group did in 20 weeks.
Nutrition
In order to remove excess fat from the sides, it is very important to adhere to proper nutrition.
Why? Because no matter how intensely you exercise, if you consume more calories than you burn, it is almost impossible to lose fat.
It should also be noted that if your diet is dominated by unhealthy foods (convenience foods and fast food), this leads to excessive activity of hormones such as inulin, which lead to increased accumulation of fat mass.
What is nutrition for fat burning?
First of all, it is necessary to minimize (or better yet completely eliminate) the amount of processed foods consumed, foods high in sugar and gluten. All these products do not bring any benefit to the body. They only increase sugar levels, lead to a surge in insulin and subsequent deposition of fat on the sides.
Choose whole grains, lean meats, eggs, healthy fats such as avocado, olive oil and nuts, fish, vegetables, fruits.
To ensure that the diet does not seem like hard labor, use your imagination. Come up with new recipes and don't be afraid to experiment with products. Show your body that healthy food can also be tasty and beautiful.
Mixed exercises
Training large muscle groups is another way to lose side fat.
These exercises involve large muscle groups and target the entire body. Classic mixed exercises include squats, lunges and deadlifts.
Why are these exercises suitable for quickly losing excess fat?
Performing such exercises leads to an increase in lean muscle mass, and this leads to an acceleration of metabolism.
This type of exercise leads to oxygen debt, also known as excess oxygen consumption after exercise.
Oxygen debt is essentially an increase in calories burned by our body after exercise. This is because after intense exercise, the body takes some time to restore oxygen levels and remove excess lactic acid (not to mention muscle recovery).
This effect is extremely strong. Studies have shown that after a high-intensity workout, metabolism increases by 4.2 percent and remains at that level for up to 16 hours.
As you can see, oxygen debt is our best friend when it comes to losing excess fat.
Set of exercises
It is best to perform exercises that involve the maximum number of muscle groups.
You can also use equipment that is heavy enough to allow you to perform a maximum of 6-8 repetitions with relatively little rest time.
Perform the following exercises in a circuit with short rest between sets.
1. Bent-over dumbbell rows (3 sets of 6-8 reps per arm);
2. Deadlift (3 sets of 6-8 reps);
3. Lunges with dumbbells (3 sets of 6-8 repetitions on each leg);
- Squats with dumbbells (3 sets of 6-8 reps);
If necessary, the order of exercises can be changed.
Superman exercise for belly and flank fat
Reps needed: 10–12
Number of approaches: 3
- lie on the floor face down, having previously placed an exercise mat;
- straighten your arms completely in front of you, holding them directly next to your ears;
- simultaneously squeeze your gluteal muscles and lift your arms, legs and chest off the floor;
- hold in the upper position for just a couple of seconds;
- as you exhale, slowly (and simultaneously) lower your arms, legs and chest to the floor;
- repeat 10 – 12 times.
Rest
Believe it or not, rest also plays an important role in the fat burning process, especially in the abdominal area.
This is because exercise is an inherently stressful activity. Stress causes muscles to adapt and become larger. Cardio exercise acts as a stressor for the heart, thus strengthening the condition of the cardiovascular system.
Despite all the benefits of stress, it is important to remember that too much stress leads to excessive cortisol production.
Cortisol is a hormone that, for example, affects sleep processes. Accordingly, its excess can lead to insomnia.
Sleep disturbances, in turn, often lead to the accumulation of fat mass. That is why it is important not only to exercise regularly and monitor your diet, but also not to neglect rest. Don't strive for instant results if you don't want health problems.
Diet
Before you start exercising, adjust your diet. There is no way without this. In order for the weight loss process to begin, you need to maintain a calorie deficit and give up junk food. In addition, this way you will see the first results faster.
- Drink plenty of water and eliminate all carbonated and sugary drinks. Don't drink alcohol because it is high in calories.
- Reduce your sugar intake. This is important because sugar is often what causes excess weight to accumulate. Eat fruit instead of cakes.
- Avoid flour. Sweet buns, or any buns in general, are not worth eating. You also need to completely exclude potatoes, pasta, white rice, and all sweets with sugar or white flour. You can eat whole grain bread and make healthy toast with it. For example, with avocado and egg.
- Replace carbohydrates with whole grains, stewed or baked vegetables, add proteins to your diet, which will help you lose weight faster.
- Reduce your intake of salty foods, because salt causes excess fluid to accumulate in the body.
- We do not recommend that you go on a diet and follow strict restrictions, because this will only lead to breakdowns for which you will blame yourself. Consider options such as intuitive eating or intermittent fasting. They will cause less discomfort, but also a good result.
A diverse approach to a healthy lifestyle
Exercise regularly, eat right, and the fat on your sides will go away in a matter of days.
But remember that the area around the abdomen is often the last area to lose weight. That is, first you will lose weight in all other problem areas, and only then the hated lifeline will go away.
Be patient, don't strive for quick results, and don't be discouraged if progress is slower than you would like. Don't give up and you will definitely see the desired result!
How to remove the “lifebuoy” from the stomach and waist?
Nutritionists and fitness trainers call “lifeline” the fat that accumulates in the sides and lower abdomen. This circle won't save you from anything - but it really interferes with wearing tight outfits! Therefore, you need to slowly get rid of it.
“Lifebuoy” on the stomach: reasons
You definitely need to understand what caused the accumulation of fat in this area! Although “lifebuoys” are not uncommon, they are often where weight gain begins - so it is important to monitor this area of the body and know the reasons for the changes.
A life preserver around the waist is often left with a woman after childbirth. Even if, in general, pregnancy was not accompanied by serious weight gain, and the legs, arms, shoulders and neck remained the same as before, a “lifeline” may remain in place of the pregnant belly. There is no need to panic - this is typical for most new mothers, and with proper effort, you can easily lose this extra weight.
The main thing is not to put off losing weight until later (when the child is one, two or three...). While you are immersed in parental troubles, the “lifebuoy” around your waist will take root, and then it will be more difficult to lose weight.
Sometimes fullness in this area is a consequence of some hormonal changes in the body. It is worth consulting an endocrinologist if:
- This problem appeared without any objective reasons for a short period (and you did not change your diet and lifestyle), and before that you never had a “lifeline”.
- You have entered the age of hormonal changes - this is either 13-17 years old, when a teenager becomes a woman, or 40-50 years old - the age of menopause.
- Have you taken any hormonal medications (for example, contraceptives).
- Your “lifeline” has been with you since early youth, and no effort can help remove it: long and regular training, dietary restrictions, etc.
But, of course, hormones may have nothing to do with it if you simply lead a sedentary lifestyle and like to eat heavily.
How to get rid of the “lifebuoy” on your stomach with the help of exercises?
Your problem area is the sides and stomach. Accordingly, your training must include exercises that will force the muscle corset of the lower torso and thighs to tense.
Exercises from the “lying on your stomach” position. When you lie down on a gymnastic mat, you need to lift your legs and arms up (pulling them forward) - this is a classic “boat”. A similar type of exercise can be done on a fitball: lie on your stomach on the fitball, place your hands on the floor, and slowly raise your legs - from the highest possible point to a position in which they are parallel to the floor. You cannot touch the floor with your toes.
Abdominal exercises from a supine position are also useful. If you are lying on a horizontal surface, do normal lifts (from a lying position to a sitting position), keeping your hands behind your head and without bending your knees. On a machine with an incline bench, you can do the same exercise by lowering your head onto the bottom of the bench and turning your body slightly to the right and then to the left.
Some more tips on how to get rid of the “lifebuoy”: ride a bicycle or exercise on an exercise bike. If possible, swim - learn to swim “crawl” (with wide strokes and waddling from side to side): this style puts the greatest load on the lateral muscles.
How to eat so that the lifeline around your waist disappears?
In principle, there are no specific dietary recommendations in answer to the question of how to remove the life preserver from the stomach (although many magazines and websites seriously compose such recommendations!). If you change your diet in such a way as to lose weight, then losing weight will certainly affect your problem area!
Simple and familiar rules of nutrition for weight loss: more vegetables and fruits, less flour, fat and sweets; Let the main meal be in the first half of the day, not in the second; drink more drinks (but not sweet or alcoholic). Also, sleep as much as you need and avoid sleep deprivation. This is because a sleepy person tends to eat more and eat more calories, since the body tries to make up for the lack of energy by getting it from food!
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