Excess weight and a swollen belly are a problem not only for women and girls, but men often face this problem. The modern pace of life, in which there is not enough time for a full sleep and breakfast, a sedentary lifestyle and constant stress leads to problems with the picture, which leads to physical and psychological health problems.
The stomach is a classic area with problems that can and should be fought to reach the waist curves, getting rid of extra centimeters. To get rid of excess fat deposits as soon as possible and not to harm health, it is best to contact a professional coach. Very rapid weight loss can lead to health problems, for example, to the release of organs.
Therefore, everything must be in moderation. Below you will find simple and safe weight loss exercises and sides, for home performance. As well as specialists' advice to accelerate the process of giving up overweight.
Causes of fat in the stomach and sides
Excess fat in the stomach and sides simply does not delay. This is facilitated by a number of reasons: improper nutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can be easily eliminated by reviewing the diet by adding physical activity and walking. But there are problems when abdominal correction requires medical intervention and is not about plastic surgery.
Metabolism
Metabolism most often worries because of malnutrition and the way of drinking. Fasting, or one - two meals a day, contributes to a metabolic disorder, the body is desired and gives carbohydrates and fats to provide energy. And also, the most important meal is breakfast, very mistakenly lose it, believing that fats will burn faster. Therefore the fats of fats in the abdomen, both in men and women. Everything results in the other side - continuous intake of food and water distributes metabolism.
Genetics
Excessive weight is the cause of not only genetic predisposition and heritage, but also the constitution of the body. In a very thin person (thin physical, with a low percentage of fat in the body), metabolism is faster. Mesomorph (medium physical, with adipose tissue rate) is also equipped with good metabolism. But it is a person who has a strong physique, with a wider bone structure, a high percentage of fat, most often gains excess weight. Dieddo diet, lack of load or rest, is immediately reflected in the adipose tissue of this type of physics.
Sedentary lifestyle and incorrect behavior
The lack of movement is the reason why fat is able to be deposited with any type of constitution, age and gender. If you are not moving, then do not spend energy. If nutrients taken with food are not used as life energy, they are deposited in the form of fat.
You need to walk more, or walk during a break or before bedtime, it will spend more energy, ease the excess weight. And dirty, it is important to monitor the behavior in the sitting position. The back and the deviation twisted at the bottom of the back, with a sedentary lifestyle, will lead to the atrophy of the abdominal muscles. It falls forward, as if swelling, and this visually gives the visual effect of a large belly.
Overeating
The problem of many people is most often associated with any psychological aspect, "blocking" the problem, which causes uncontrolled eating. Or this is facilitated by the usual ignorance of calorie content, fat content and glucose composition in products. If you eat surplus, even if these are only fruits, fat on the sides is formed by an excess of calorie content. And this is inevitable, as the great daily content of food calories will not have time to leave. Also, large gaps between meals contribute to overeating, as you can hunger you eat more than it should, and saturation will not occur immediately.
Stress and illness
Stress also plays an important role in getting overweight. It leads to overeating or hunger. Both this and another adversely affects metabolism. Even a diet itself is already stress because the body is used for a certain food stereotype, and harsh restrictions will give physical and psychological discomfort. In the disease, the exacerbation of appetite often occurs, and this again provokes fat accumulation. Disordisms of digestive organs also play a major role in the group of fat mass. The lack of enzymes involved in digestion and digestive substances (fats, carbohydrates) will lead to an increase in waist volume. In this matter, you should consult a doctor.
Small muscles
The more muscle volumes there are, the more energy is consumed. For their nutrition, more substances are needed, and with load and restoration, calories are much more burnt with such muscles. Therefore, the (weak), low motor activity muscles are less consumed, and its surplus is directly directed to subcutaneous fat.
Hormonal changes
Violation of the endocrine system, if the cause of excess weight is in this, requires only medical intervention. This is done by the endocrinologist. You should not solve the problem yourself. The doctor will prescribe tests for certain hormones, detect an imbalance and measures to solve the problem. Excess weight in women can accumulate due to damaged thyroid function, or hormonal medication. Sometimes even contraceptives can provoke this. In men, a hormonal failure is possible in terms of growing women's hormones and decreased testosterone. Therefore, manifestations of secondary sexual characteristics are possible, namely excess fat in the stomach.
Is it possible to get rid of fat at the waist in a proper food
Food plays a major role in losing weight. Proper food is quite possible to get rid of fat without adding physical activity. But on the contrary - no. If improper nutrition provoked fat accumulation, then the performance of any exercise is unlikely to help remove excess fat in the lives and sides. It is important to limit the calorie content of diet, harmful fats and fast carbohydrates (sugar) in products. Physical activity will add additional energy consumption and speed up the result. But still, the loads are secondary.
The effectiveness of various exercises for burning fat in the stomach and sides
Every load in its own way affects the degree of fat burning, but only the complex, each of them will be truly effective. We offer the following exercises below that can be performed at home to lose weight in the abdomen and sides.
Jogging or walking
You can lose weight with only a balanced diet with a small shortage of calories, but they sat down to add the best fat burning exercises, you can increase the deficit and accelerate the process of weight loss. Running is the most effective training for the burning of excess subcutaneous fat than available. And it is not necessary to run, you can take long walks, walk with a quick step of 10 km a day, or as the Japanese say, you have to take 10, 000 steps in a day. This is useful for the cardiovascular system and for the figure. You can easily get rid of the abdomen and sides without any damage to health.
Exercise Planck
Bar is a static exercise. Such stabilization exercises include slow fibers. Of course, energy is spent to keep the situation for a certain time. When performing the ribbon, raise the pelvis and hold in this position for at least 15 seconds, each time try to increase the exercise time. But with quality, fats burn with dynamic load, with long muscle fibers. We recommend that you perform the bar in dynamics, for example, alternately raise the cross and leg, as shown in the photo above.
Twisting
Sliding is effective in that these exercises are dynamic, include rapid fibers of the rectus and external abdominal muscles, which leads to the burning of fat in the abdomen and sides. Twisting is performed in different versions: on the floor, on the bench, reverse and diagonal twist. Each of them should be performed by straining the abdominal muscles, and in other parts of the body and this is very important. The diversity of the complex with the press muscles will form an elastic and toned press. The minimum number of repetitions is 15.
Respiratory
Respiratory exercises came from Yogis's gymnastics, and is called Pranayama, which means "energy management". Respiratory gymnastics enriches the lungs with oxygen, and promotes fat burning. Also, gymnastics perfectly trains the abdominal muscles, it is an easy massage for the internal organs. But practice will help lose weight in combination with food and physical exercise is much more effective. When you engage in 15 minutes a day, you can strengthen the weight loss process, over an increase in the amount of oxygen in the blood, which is involved in the breakdown of fat cells in the body.
There are several methods that vary in respiratory technique:
shelf
A simple and effective way to fight fat is jumping with a rope. Such training burns calories by increasing the pulse, the work on durability and subcutaneous fat occurs evenly leaves the whole body. Training should be done at least 30 minutes a day. You can perform interval complexes: 1 minute jump, 1 minute break.
gymnastics
The second name of Hoop - is able to not only train the muscles of the waist area, but also contributes to the burning of fat and helps regulate the abdomen. Thanks to the load, when the class with a stake, the pulse rises and the weight loss can be achieved no worse than from the rope or running. But Hoop does not suit everyone. With problems with the spine and inflammation of the internal organs, the stake is contraindicated. He can only exacerbate the problem, so he must be abandoned. It is best for a healthy body to alternate classes with a stake and press exercises, so the result will be more effective.
recliner
The process of losing weight depends on the diet and general load on the body. Since there is no local fat burning, to train the lateral muscles (oblique abdominal muscles), especially with the loading, is not worth it. All because the fat accumulated in this area will be removed from general physical activity, and by working on oblique ones, you can increase waist volumes. Trained oblique muscles grow, visually making the waist wider. Therefore, pay more attention to the abdominal rectum muscles.
Exercises lying on the floor
A variety of exercises for the press muscles will simultaneously bring to the upper and lower tones and burn subcutaneous fat. An important role is played by the load, exercises should literally cause muscle burning sensations. Recent repetitions should be given difficult to, and their number must vary from repetitions 15 - 30. It is necessary to perform a set of exercises over and over, only after the end of the first circle.
Training program for burning fat on the stomach and sides
Complex of Exercise for Home Exercise
Sheep
The burning of lies
Azols of the legs are lying
Short pelvis uplifting
Diagonal twist