Waist, the hips, the belly is always the most problematic of the zone for each woman. Perhaps you, like thousands of others, you train without rest, but his stomach is still very far from being ideal, and of the cubes of the press and not seen?
Here's a little secret: you will achieve nothing without the correct diet! The struggle for the figure of the dreams begins in the kitchen. It is a rule that you must remember once and for always, then your workouts will give the desired result.
Nutritionists in one voice say, that when you lose weight to 70% is healthy food. Precisely because physical activity is still only 30%, pick-up effective exercises for slimming the abdomen and sides is very important.
Today we finally found out how to get rid of the fat and what type of exercises to lose weight worth to make, to finally see the desired result!
The content of
- Create a weight-loss plan
- Diet to slim the waist and abdomen
- How to get rid of belly fat through exercise?
- Conclusions
Create a weight-loss plan
The first important thing that we must not forget in the process of obtaining the figures of dreams " is a holistic approach! It has already been shown that it is unrealistic to lose weight way local – to eliminate the belly, remove the ears or make the legs more thin – if the body to lose weight, you lose weight everywhere!
On the other hand, without a doubt, each person has their "problem areas", are some of the weak points in the fat to delay more than others, and it is in these areas must pay special attention to.
Therefore, the answer to the question: "How do I lose weight fast?" will be the following: goal and go to it! A well thought out plan will help you to better understand the list of the necessary measures which, without doubt, will lead to a desired result.
If your weak point is the belly area, your own plan must necessarily be the following points:
- A regular program of exercises for slimming in the abdomen, the short training. You will certainly find 15 minutes a day of exercises that focus on burning fat and building lean muscle in the abdominal area.
- Sports four times a week (weight training Monday, Wednesday, Friday and Sunday). In the exercise activates the muscles of the lower part and the upper part of the abdomen, to intensify the work of the abdominal muscles.
- On other days to place a bet in the aerobic exercise, that burn fat. An easy way of brisk walking or running. A cardio session should occupy at least from 30 to 40 minutes of your time – only in that range it starts burning fat.
- The training must be combined with a diet based primarily on vegetables, fruits, and vegetables. Do not forget to drink water.
Diet to slim the waist and abdomen
How to lose weight in the waist and in the belly? In the first place, you don't have to die of hunger or to keep a rhythm strict diets to have a flat stomach. On the contrary, to take the weight, you should eat pretty balanced and, often, for the body did not feel the stress and not earned calories "for later".
To lose weight in the waist, will be sufficient to include in the diet foods rich in antioxidants that will help speed up the metabolism and improve the metabolism, which, in turn, leads to the progressive reduction and normalization of weight:
Green vegetables
To eat vegetables! Thanks to this it is achieved that the agency a large amount of dietary fiber, which will give you a feeling of satiety for a long time. Special attention should be given vegetables, such as broccoli, green beans or cabbage.
The whole wheat bread
Choose the bread of sprouted grains, or at least whole wheat flour.
Traditional bread quickly increases the level of sugar in the blood. As a result, the body produces cortisol and adrenaline, which are designed to stabilize the situation in the body. This contributes to the accumulation of excess fat.
Therefore, it is best to stop regular white bread and wheat flour (contains a lot of gluten) and replace it comprehensive of cakes, that is not the cause of this rapid increase in the levels of sugar in the blood.
Healthy fats
You must include healthy fats in your diet. Olive oil, avocado, flaxseed oil, and nuts must always appear in its diet.
Nutritionists say that fats vegetables help to reduce the appetite and accelerate the metabolism and, therefore, the reduction of weight. Correct use of fat – a good strategy to lose weight.
The fish
Instead of the fat piece of meat of pork or veal, select the fish. Is a quality protein that contains omega-3 fatty acids and polyunsaturated fats, which influence the speed of metabolism.
The oil content in the fish, is the fuel for the metabolism. Therefore, enter in your daily diet salmon, tuna, sardines, trout, or mackerel.
The eggs
Studies have shown that leucine is one amino acid that is found in eggs, can help you lose weight and stabilize the levels of sugar in the blood. In addition, the egg is a rich source of protein, calcium, folic acid and omega-3 fatty acids.
Lemons
Contain large amounts Of vitamin c and help to fight the fluid retention in the body. Therefore, try to drink warm water with lemon – ideal immediately after the dream. If you don't like the lemon water, add a little honey.
How to get rid of belly fat through exercise?
The folds on the belly and sides – this is not a sentence. Your problem is, simply, the excess fat in the upper part of the body. The majority of women around the world are struggling with this problem, which mainly affects the excellent half of humanity after the age of 35 years.
Regular exercise helps speed up the process of burning fat, strengthen muscles and improve the condition of the skin.
You must choose a training plan, which will be the involvement of the abdominal muscles, and, at the same time, you can increase the heart rate to a level that will allow you to burn fat quickly.
You will notice the first results of their work after two weeks of regular training. However, it is important to take care of no less than 3 times a week and maintain a proper diet. Offers meals that are low in calories, will stimulate your metabolism and increase the effect of the weight loss.
We propose to your attention three exercises for slimming the waist:
Exercise, elbow – knee
Stand up straight. The right leg, bent at the knees to lift diagonally up to the height of the chest. Twist your upper body tap your left elbow to the right knee. Change the position, alternating right knee/left elbow and the left knee/ right elbow. Be sure to keep the back straight and the muscles of the abdomen – tense throughout the exercise to stabilize the body of a body.
The exercise from the knees up
Do running in place, lifting the knees as high as possible. Keep your arms bent at the elbow and relaxed. Continue the exercise for 30 seconds. The first 15 seconds, do the exercise at a moderate pace and accelerates in the second half of approach.
The exercise of rock climbing
Stand on the bar in direct of the hands (resting on hands and toes, keep your back straight, do not caving in on the lower part of the back). Lift your hips a bit above and starts to attract a new knee towards the chest. Work quickly, as if you really are dedicated to rock climbing. During the time of execution of the exercises, be sure to posture. Make sure that you do not raise the hips too high.
Conclusions
As you can see, get rid of the fat in waist and abdomen, it is possible and to do this, not necessarily the years that starving yourself!
Diet to slim the waist and abdomen should be, above all, balanced and nutritious, so that the body did not feel the sensation of hunger, and it left no eaten you "in the future" in the form of subcutaneous fat.
Just spend 15 minutes a day in the execution of simple exercises, that do not require special equipment or exercise machines to tone the abdominal muscles and burn the hated folds on the stomach.
Remember that the most important thing in each case is the system and the daily work. Only in that case, you will be able to reach the goal and to change their efforts to get the shape of your dreams.
Go to the goal, despite the difficulties and the circumstances, you now have all the knowledge to win in the struggle for the beautiful and slim body!