9 out of 10 people who are working out to lose weight have the following question, what exactly should I do to lose belly fat?
1.Why is it hard to lose belly?
Weight down a lot, the belly is still there. The body is not fat anywhere, but the belly fat alone, where did the waistline go?
Easy to accumulate fat
Fat accumulation is systemic, just some parts of the accumulation of faster, some parts of the accumulation of slower, men generally waist and abdominal fat accumulation of the fastest, and women’s hips, belly and waist accumulation of fat the fastest, and finally the limbs.
And we are sedentary for a long time, poor blood circulation in the waist and abdomen, fat retention, so the stomach is more likely to accumulate fat.
*Sequence of fat accumulation: blood-organs-waist-abdomen-hips-extremities
Slow fat loss The weight loss is total body, however, due to the fastest accumulation of fat, abdominal fat on the side, so the result and speed of weight loss in various parts of the body is very different: the limbs are the fastest to lose, the waist, abdomen and hips are the slowest to lose.
So, when the rest of your body is lean and the stubborn fat on your stomach, you still need to continue to spend time and practice consistently to burn it off.
Summarize:
1. because of the habits of life and work, and physiological needs, waist and abdomen is the fat is the most easy to accumulate parts
2. because of the waist and abdomen fat, so compared to other parts of the just seem to lose more slowly
2.How to Lose Belly Fat Efficiently?
After knowing the reasons why it’s hard to lose your tummy, how exactly do you slim it down quickly and efficiently?
Sports
Anaerobic training to improve muscle mass, increase their basal metabolism, to accelerate the consumption of fat, do more abdominal muscle training can be better skin tightening, so that the abdomen looks more slender.
Aerobic training focuses on the burning and consumption of body fat, reducing our body fat.
Aerobic + Anaerobic
To lose belly fat fast, combine aerobic and anaerobic, immediately after a short period of aerobic, followed by a short period of anaerobic, followed by a short period of aerobic training.
For example，5 minutes of aerobic immediately after the 1-minute abdominal rolls and then 5 minutes of aerobic, which can effectively consume fat, and have a good effect on the people with abdominal flab; or the use of a combination of rope skipping and sit-ups.
Here’s the complete set
1.50 jump rope double shakes (double single shakes)
2.50 sit-ups
3.40 Jump Rope Double Shake (Double Single Shake)
4.40 sit-ups
5.30 Jump Rope Double Shakes (Double Single Shake)
6.30 sit-ups
7.20 Jump Rope Double Shakes (Double Single Shake)
8.20 Sit-ups
9.10 Jump Rope Double Shakes (Double Single Shake)
10.10 Sit-ups
When doing aerobic change the uniform speed into variable speed, through a combination of high-intensity bursts and low-intensity recovery training, so that your aerobic and anaerobic system to run at the same time, so as to achieve both aerobic and anaerobic training effect.
For example, running, can be used to go “sprint running + jogging + sprint running” cycle of training, than a single uniform speed jogging fat loss effect is much better.
Aerobic diversity, running, elliptical machine, bicycle, jump rope, in situ high leg lift.
Movements do not need to be more, the key is the intensity and speed, regardless of the number of times or timing time, do your best to speed up to do, do as much as you can, you have to be tough on yourself, can do 20, do not do 19 times.
NOTE：Usually put aerobic after anaerobic, not only can avoid aerobic after anaerobic training due to insufficient glycogen reserves in the body (lack of physical strength) resulting in poor training status, and anaerobic in the depletion of glycogen reserves in the body after aerobic is directly consumed fat, so the effect of fat loss will be better.
alternate mode of motio
Change your exercise routine regularly, if you have been using low intensity cardio for a long time, add some high intensity cardio.
If you run a lot, add some quick adjustments, or unarmed training, or sprinting, remember one thing, don’t let your body feel adapted.
HIIT (High Intensity Interval Training), known to almost everyone as “High Intensity Interval Training”, is a training method that provides a full, fast, explosive workout in a short period of time. This method increases heart rate and burns more calories in a short period of time.
Diet
Three parts are based on practicing, seven parts are based on eating. No need to doubt, this is certain! And in the point of fat loss, eat to play a greater role than sports, many people are practicing hard but can not receive good results, desperately practicing the meat on the stomach is not off, then you have to look at their own diet is not a problem.
Breakfast
Breakfast must be “rich”, “rich” is reflected in the diversity of ingredients, with a variety of staples, protein, fruits and vegetables, nuts, milk and other diverse combinations to meet your nutritional needs.
Lunch
Lunch must be balanced, eight minutes full, eat full, do not support, refuse high-fat takeout, refuse “less food”, “delayed food”, firmly opposed to not eat breakfast and then hungry at noon, “overeat! “The following are some of the most important things that you can do to make your life better.
Dinner
Dinner is not necessary to not eat carbohydrates staple food, more can not eat dinner, in order to improve the sense of satiety, reduce the intake of carbohydrates, dinner should eat more vegetables and meat protein, try to refuse high-sugar fruits, to eat before going to bed three hours ago.
Summary:
Breakfast nutrition is to be the most comprehensive, lunch is the most balanced, dinner is the most simple, no matter which meal, protein, carbohydrates, vitamins, dietary fiber, and a small amount of high-quality fat should be comprehensive and reasonable intake, a single diet will only result in a lack of other nutrients, causing damage to the body.
The general dietary principles during fat loss are: high protein, high dietary fiber, high vitamins, low fat, low carbohydrate, less oil, less salt, less sugar. The most crucial part: calorie intake < calorie consumption
3.Tips for losing belly fat!
In addition to paying attention to exercise and eating, there are some tips that can help you lose belly fat fast.
Drink plenty of water
To get rid of a small belly, you must make sure to drink plenty of water every day, which can be done in small amounts several times.
Refuse processed food
Secondary processed foods are generally high in salt, high oil, high pond, high fat, high calorie, additives, eat less during the fat loss period
Refuse sweets
Junk food and other high-calorie food: ice cream cookies cake chili noodles instant noodles fried chicken and other sweets or junk food calories are very high, is fat loss during the period must be eliminated.
Avoid Sedentary
Reduce sedentary time, adjust the sitting posture: sitting in the wrong posture will not only lead to stooping and hunching, but also lead to the rapid accumulation of abdominal fat, we should maintain a good sitting posture, and pay more attention to the abdomen, which will greatly reduce the increase of belly fat.
Practice blowing up balloons
Blow the air in the body with force at one time, at this time the abdomen should be tightened, more such exercises, the core of the exercise as well as reduce abdominal fat has a very good effect.
