Additional weight and an bulging stomach is not only the problem of women and girls, but men often face this problem. The modern rhythm of life, which does not have enough time for complete sleep and breakfast, causes problems with a sedentary lifestyle and constant stress, causing physical and psychological health problems.
The stomach is a classic problem area that can be fought to bend in the waist to get rid of the extra centimeter. It is better to contact a professional coach to get rid of excess fat deposits as soon as possible and not to damage health. Very rapid weight loss can cause health problems, for example, for organs.
Therefore, everything should be in moderation. Below you will get simple and safe practice to lose weight and sides to perform at home. Also the advice of experts to accelerate the process of getting rid of extra weight.
Causes of fat on the stomach and sidesThere is no delay in excess fat on the stomach and sides. It is smooth for several reasons: improper nutrition, genetic tendency, passive lifestyle, hormones. Some of them can be easily eliminated by adding physical activity and walking the diet by revising. But there are problems when stomach improvement requires medical intervention and not about plastic surgery.
Poor metabolism
Metabolism is often disturbed due to malnutrition and drinking mode. Fasting, or one - two meals per day, contributes to a metabolic disorders, the body reluctantly digested and gives carbohydrates and fat to provide energy. And also, the most important food is breakfast, many people accidentally miss it, assuming that the fat will burn rapidly. So stomach fat stocks in both men and women. Everything comes all around in another way - continuous intake of food and water spreads metabolism.
Genetics
Additional weight is not only the cause of genetic tendency and heredity, but also the constitution of the body. With a very thin person (thin physique, low percentage of body fat), metabolism is the fastest. Mesomorf (average physique, with the ideal of fat tissue) is also concluded with good metabolism. But it is a person who has a strong body, with a broad bone structure, with high percentage fat, most often additional weight. Any diet, load or lack of rest, is immediately reflected in the fat tissue of this type of body.
Motionless lifestyle and wrong posture
Lack of movement is the reason for which fat can be deposited with any type of constitution, age and gender. If you are not moving forward, do not spend energy. If the nutrients obtained with food are not used as energy for life, they are stored as fat.
You need to walk more, or during a break or before sleeping, it will spend more energy, therefore, will relieve excess weight. And it is important to monitor the posture in the fucking, seating position. The back and deflection in the lower back with a sedentary lifestyle will lead to the abdominal muscle atrophy. It falls forward, as it is inflated, and it gives visual effects of a large stomach visually.
Eat
The problem of many people is more often associated with any psychological aspect, the "cart" of the problem, which causes uncontrolled food. Or it is facilitated by the general ignorance of the structure of glucose in calorie materials, fat materials and products. If you eat more amounts, even if they are only fruits, fat on the sides is formed by excess of calorie content. And this is unavoidable, because the large daily calorie content of food will not have time to leave. In addition, food contributes to more than a large interval between food, as you can eat more than need, and saturation will not be immediately.
Stress and disease
Stress also plays an important role in gaining overweight. He leads to overesting or starvation. It and another negatively affects metabolism. Even a diet is already stress, as the body is used for a certain stereotype of nutrition, and rigid restrictions will provide physical and psychological discomfort. In diseases, the fall of appetite often occurs, and it again provokes the accumulation of fat. Digestive organs also play a major role in the set of fat mass. Lack of enzymes participating in digestion and digestive substances (fat, carbohydrates) will increase the volume of the waist. In this case, you need to consult a doctor.
Small muscles
There is more muscle volume, the more energy is spent. For their nutrition, more substances are required, and with load and restoration, calories are very high with such muscles. Therefore, atonic (weak) muscles with low motor activity, are less spent, and its excess is directly directed in subcutaneous fat.
Hormonal changes
Violation of the endocrine system, if it is caused by excess weight, only requires medical intervention. This is done by the endocrinologist. You should not solve the problem yourself. Doctors will prescribe tests for some hormones, reveal an imbalance and will measure to solve the problem. Additional weight in women may accumulate due to impaired thyroid function, or taking hormonal drugs. Sometimes contraception can also provoke it. In men, a hormonal failure is possible to increase female hormones and reduce their own testosterone. Therefore, manifestations of secondary sexual characteristics are possible, ie excess fat on the stomach.
Is it possible to get rid of fat at the waist at a proper nutrition
It plays a huge role in weight loss. Without adding physical activity, a proper nutrition is quite possible to get rid of fat. But on the contrary - no. If inappropriate nutrition provokes the accumulation of fat, the performance of any exercise is unlikely to help remove additional fat on the sides. In products it is important to limit diet calorie content, harmful fats and quick carbohydrates (sugar). Physical activity will add additional energy consumption and accelerate the result. But still, weight is secondary.
Effectiveness of various exercises to burn fat on the abdomen and sidesEach load affects the rate of fat burning in its own way, but only in the premises, each of them will be really effective. We provide the following exercises below that can be done at home to lose weight in the stomach and sides.
Run
You can lose weight with only a balanced diet with a short calorie deficiency, but they sit to add the best fat to add exercise, you can increase the deficit and accelerate the weight loss process. Running is the most effective training to burn additional leather fat from people available. And it is not necessary to run, you can walk long, walk with a quick step of 10 km per day, or as Japanese says, you need to take 10, 000 steps a day. It is useful for the cardiovascular system and shape. You can easily get rid of stomach and sides without any loss for health.
Exercise plank
Bar is a stable practice. Such stabilization exercises include slow fiber. Of course, energy is spent to hold the situation for a certain time. When performing the bar, increase the pelvis and hold it in this position for at least 15 seconds, try to increase the time of exercise every time. But the most quality, fat is burnt on long muscle fibers, with dynamic load. We recommend that you bar in dynamics, for example, alternatively crosses the cross and legs, as shown in the picture above.
Dread
Twisting is effective that these exercises are dynamic, it contains rapid fibers of the abdominal rectus and external oblique muscles, causing fat to burn fat on the stomach and sides. Twisting is performed in various versions: on the floor, on the bench, reverse and diagonal bend. Each of them should be done under stress on the abdominal muscles, and other parts of the body and it is very important. The variety of the complex for the muscles of the press will create an elastic and toned press. The minimum number of recurrence is 15.
Respiratory gymnastics
Respiratory practice came from the gymnastics of yogis for us, and it is called Pranayama, which means "energy management". Respiratory gymnastics enrich the lungs with oxygen, and it promotes fat burning. In addition, gymnastics fully trains the abdominal muscles, an easy massage for internal organs. But practice will help lose weight in combination with nutrition and physical exercise is very effective. When it is engaged in 15 minutes a day, you can strengthen the process of weight loss when the amount of oxygen in the blood in the blood, which is involved in the breakdown of the body fat cells.
There are many ways that differ in breathing technology:Kigong;Strelnikova and other gymnastics.Rack
A simple and effective way to combat fat is jumping with a rope. Such training increases the pulses and burns calories, works on endurance, and the subcutaneous fat is equally leaves from the entire body. The training should be at least 30 minutes a day. You can demonstrate interval complexes: 1 minute jump, 1 minute comfort.
Gymnastics hop
Another name for the circle - it is not only able to train the muscles of the waist area, but also contributes to fat burning and helps to adjust the abdomen. Thanks to the load, when classes with a circle increase the pulse, and weight loss cannot be worse than rope or running. But the circle does not suit everyone. The circle is contraindicated, with problems with the spine and inflammation of the internal organs. He can only increase the problem, so he needs to leave. It is better for an enclosure for alternative classes for a healthy body and exercise for press, so the result will be more effective.
bends over
The process of losing weight depends on the diet and overall load on the body. Since there is no local fat burning, separately to train lateral muscles (oblique abdominal muscles), especially with us, is not worth it. All because the accumulated fat in this area will move away from normal physical activity, and are working on the diagonally, you can increase the volume of the waist. Trained oblique muscles grow, the visually makes the waist wider. Therefore, pay more attention to the abdominal rectus muscle.
Exercise lying on the floor
A variety of exercises for the press muscles will bring the top and lower abdomen in the tone, and burn the subcutaneous fat. An important role is played by the load, the exercise should literally cause the muscle burning sensations. The latest recurrence should be given with difficulty, and their number should vary from 15 - 30 repetitions. It is necessary to set a set of practice without rest, stop only after the end of the circle.
Training program to burn fat on stomach and sidesA willing bench twisting on 3 x 30;3 x 30 twisting on the floor;Foot lifts in visa 3 x 30;Getting the feet into the stop on 3 x 30 bars;Getting the legs descending a bent bench at 3 x 20 - 30;Diagonal turn "cycle" 3 x 40;Fold 3 x 30;"Burning" is lying, small twisting 3 x 40;Reverse twisting, lifting the legs 3 x 30;Side twisting 3 x 30;Planck, 1 minute in 3 approaches.Complex of exercise for house executionOne foldLying on the floor, the arms begin behind the head, the legs become straight;EXhale: At the cost of the press, we tear back the goals, at the same time we move the knees to the chest of the canopy. Hands in front of you;Inhale: We easily come to the initial position.BurnLying, the palms are blocked by the head, the knees are bent. Foot in stop on the floor;Exale: With a small and quick movement, we tear the match blade to the match blade. The chin sees without sticking to the collarbone; Inhale: We return to the shoulder blade. Exercise is done at a fast pace for muscle burn.Foot life is lyingLying on the floor, we put the palms under the pelvic area so that the load can be removed from the lower back. The legs are straight, to simplify the technique, you can demonstrate the rise of bent knees;Exhale: Raise the leg directly, in the vertical position of the floor, the lower back should not come from the floor;Inhale: We smooth our feet smoothly on the floor, holding stress of the abdominal muscles.PelvicThe exercise is like burning lying on the upper abdomen, a burning sensation;Exhale: performed by small and quick movements, lifting the pelvis on a match, without tearing the lower back;Inhale: Relaxes below, reduce the pelvis smoothly, without killing coccyx.Diagonal turnDynamic exercise, 30 - 40 for irritation of recurrence, without stopping;The palms under the head tear the blade from the shoulder, which hold the position throughout the exercise. Knees are bent, holding their canopy;Exhale: We turn into a diagonal, pull the elbow of one hand to the opposite knee, without touching it. In this case, another leg gets straight into the knee, without touching the floor, the canopy remains;Inhale: Turning through the center without a break, we change the turning in the opposite direction.
There is no delay in excess fat on the stomach and sides. It is smooth for several reasons: improper nutrition, genetic tendency, passive lifestyle, hormones. Some of them can be easily eliminated by adding physical activity and walking the diet by revising. But there are problems when stomach improvement requires medical intervention and not about plastic surgery.
Poor metabolism
Metabolism is often disturbed due to malnutrition and drinking mode. Fasting, or one - two meals per day, contributes to a metabolic disorders, the body reluctantly digested and gives carbohydrates and fat to provide energy. And also, the most important food is breakfast, many people accidentally miss it, assuming that the fat will burn rapidly. So stomach fat stocks in both men and women. Everything comes all around in another way - continuous intake of food and water spreads metabolism.
Genetics
Additional weight is not only the cause of genetic tendency and heredity, but also the constitution of the body. With a very thin person (thin physique, low percentage of body fat), metabolism is the fastest. Mesomorf (average physique, with the ideal of fat tissue) is also concluded with good metabolism. But it is a person who has a strong body, with a broad bone structure, with high percentage fat, most often additional weight. Any diet, load or lack of rest, is immediately reflected in the fat tissue of this type of body.
Motionless lifestyle and wrong posture
Lack of movement is the reason for which fat can be deposited with any type of constitution, age and gender. If you are not moving forward, do not spend energy. If the nutrients obtained with food are not used as energy for life, they are stored as fat.
You need to walk more, or during a break or before sleeping, it will spend more energy, therefore, will relieve excess weight. And it is important to monitor the posture in the fucking, seating position. The back and deflection in the lower back with a sedentary lifestyle will lead to the abdominal muscle atrophy. It falls forward, as it is inflated, and it gives visual effects of a large stomach visually.
Eat
The problem of many people is more often associated with any psychological aspect, the "cart" of the problem, which causes uncontrolled food. Or it is facilitated by the general ignorance of the structure of glucose in calorie materials, fat materials and products. If you eat more amounts, even if they are only fruits, fat on the sides is formed by excess of calorie content. And this is unavoidable, because the large daily calorie content of food will not have time to leave. In addition, food contributes to more than a large interval between food, as you can eat more than need, and saturation will not be immediately.
Stress and disease
Stress also plays an important role in gaining overweight. He leads to overesting or starvation. It and another negatively affects metabolism. Even a diet is already stress, as the body is used for a certain stereotype of nutrition, and rigid restrictions will provide physical and psychological discomfort. In diseases, the fall of appetite often occurs, and it again provokes the accumulation of fat. Digestive organs also play a major role in the set of fat mass. Lack of enzymes participating in digestion and digestive substances (fat, carbohydrates) will increase the volume of the waist. In this case, you need to consult a doctor.
Small muscles
There is more muscle volume, the more energy is spent. For their nutrition, more substances are required, and with load and restoration, calories are very high with such muscles. Therefore, atonic (weak) muscles with low motor activity, are less spent, and its excess is directly directed in subcutaneous fat.
Hormonal changes
Violation of the endocrine system, if it is caused by excess weight, only requires medical intervention. This is done by the endocrinologist. You should not solve the problem yourself. Doctors will prescribe tests for some hormones, reveal an imbalance and will measure to solve the problem. Additional weight in women may accumulate due to impaired thyroid function, or taking hormonal drugs. Sometimes contraception can also provoke it. In men, a hormonal failure is possible to increase female hormones and reduce their own testosterone. Therefore, manifestations of secondary sexual characteristics are possible, ie excess fat on the stomach.
Is it possible to get rid of fat at the waist at a proper nutrition
It plays a huge role in weight loss. Without adding physical activity, a proper nutrition is quite possible to get rid of fat. But on the contrary - no. If inappropriate nutrition provokes the accumulation of fat, the performance of any exercise is unlikely to help remove additional fat on the sides. In products it is important to limit diet calorie content, harmful fats and quick carbohydrates (sugar). Physical activity will add additional energy consumption and accelerate the result. But still, weight is secondary.
Effectiveness of various exercises to burn fat on the abdomen and sidesEach load affects the rate of fat burning in its own way, but only in the premises, each of them will be really effective. We provide the following exercises below that can be done at home to lose weight in the stomach and sides.
Run
You can lose weight with only a balanced diet with a short calorie deficiency, but they sit to add the best fat to add exercise, you can increase the deficit and accelerate the weight loss process. Running is the most effective training to burn additional leather fat from people available. And it is not necessary to run, you can walk long, walk with a quick step of 10 km per day, or as Japanese says, you need to take 10, 000 steps a day. It is useful for the cardiovascular system and shape. You can easily get rid of stomach and sides without any loss for health.
Exercise plank
Bar is a stable practice. Such stabilization exercises include slow fiber. Of course, energy is spent to hold the situation for a certain time. When performing the bar, increase the pelvis and hold it in this position for at least 15 seconds, try to increase the time of exercise every time. But the most quality, fat is burnt on long muscle fibers, with dynamic load. We recommend that you bar in dynamics, for example, alternatively crosses the cross and legs, as shown in the picture above.
Dread
Twisting is effective that these exercises are dynamic, it contains rapid fibers of the abdominal rectus and external oblique muscles, causing fat to burn fat on the stomach and sides. Twisting is performed in various versions: on the floor, on the bench, reverse and diagonal bend. Each of them should be done under stress on the abdominal muscles, and other parts of the body and it is very important. The variety of the complex for the muscles of the press will create an elastic and toned press. The minimum number of recurrence is 15.
Respiratory gymnastics
Respiratory practice came from the gymnastics of yogis for us, and it is called Pranayama, which means "energy management". Respiratory gymnastics enrich the lungs with oxygen, and it promotes fat burning. In addition, gymnastics fully trains the abdominal muscles, an easy massage for internal organs. But practice will help lose weight in combination with nutrition and physical exercise is very effective. When it is engaged in 15 minutes a day, you can strengthen the process of weight loss when the amount of oxygen in the blood in the blood, which is involved in the breakdown of the body fat cells.
There are many ways that differ in breathing technology:Kigong;Strelnikova and other gymnastics.Rack
A simple and effective way to combat fat is jumping with a rope. Such training increases the pulses and burns calories, works on endurance, and the subcutaneous fat is equally leaves from the entire body. The training should be at least 30 minutes a day. You can demonstrate interval complexes: 1 minute jump, 1 minute comfort.
Gymnastics hop
Another name for the circle - it is not only able to train the muscles of the waist area, but also contributes to fat burning and helps to adjust the abdomen. Thanks to the load, when classes with a circle increase the pulse, and weight loss cannot be worse than rope or running. But the circle does not suit everyone. The circle is contraindicated, with problems with the spine and inflammation of the internal organs. He can only increase the problem, so he needs to leave. It is better for an enclosure for alternative classes for a healthy body and exercise for press, so the result will be more effective.
bends over
The process of losing weight depends on the diet and overall load on the body. Since there is no local fat burning, separately to train lateral muscles (oblique abdominal muscles), especially with us, is not worth it. All because the accumulated fat in this area will move away from normal physical activity, and are working on the diagonally, you can increase the volume of the waist. Trained oblique muscles grow, the visually makes the waist wider. Therefore, pay more attention to the abdominal rectus muscle.
Exercise lying on the floor
A variety of exercises for the press muscles will bring the top and lower abdomen in the tone, and burn the subcutaneous fat. An important role is played by the load, the exercise should literally cause the muscle burning sensations. The latest recurrence should be given with difficulty, and their number should vary from 15 - 30 repetitions. It is necessary to set a set of practice without rest, stop only after the end of the circle.
Training program to burn fat on stomach and sidesA willing bench twisting on 3 x 30;3 x 30 twisting on the floor;Foot lifts in visa 3 x 30;Getting the feet into the stop on 3 x 30 bars;Getting the legs descending a bent bench at 3 x 20 - 30;Diagonal turn "cycle" 3 x 40;Fold 3 x 30;"Burning" is lying, small twisting 3 x 40;Reverse twisting, lifting the legs 3 x 30;Side twisting 3 x 30;Planck, 1 minute in 3 approaches.Complex of exercise for house executionOne foldLying on the floor, the arms begin behind the head, the legs become straight;EXhale: At the cost of the press, we tear back the goals, at the same time we move the knees to the chest of the canopy. Hands in front of you;Inhale: We easily come to the initial position.BurnLying, the palms are blocked by the head, the knees are bent. Foot in stop on the floor;Exale: With a small and quick movement, we tear the match blade to the match blade. The chin sees without sticking to the collarbone; Inhale: We return to the shoulder blade. Exercise is done at a fast pace for muscle burn.Foot life is lyingLying on the floor, we put the palms under the pelvic area so that the load can be removed from the lower back. The legs are straight, to simplify the technique, you can demonstrate the rise of bent knees;Exhale: Raise the leg directly, in the vertical position of the floor, the lower back should not come from the floor;Inhale: We smooth our feet smoothly on the floor, holding stress of the abdominal muscles.PelvicThe exercise is like burning lying on the upper abdomen, a burning sensation;Exhale: performed by small and quick movements, lifting the pelvis on a match, without tearing the lower back;Inhale: Relaxes below, reduce the pelvis smoothly, without killing coccyx.Diagonal turnDynamic exercise, 30 - 40 for irritation of recurrence, without stopping;The palms under the head tear the blade from the shoulder, which hold the position throughout the exercise. Knees are bent, holding their canopy;Exhale: We turn into a diagonal, pull the elbow of one hand to the opposite knee, without touching it. In this case, another leg gets straight into the knee, without touching the floor, the canopy remains;Inhale: Turning through the center without a break, we change the turning in the opposite direction.
Each load affects the rate of fat burning in its own way, but only in the premises, each of them will be really effective. We provide the following exercises below that can be done at home to lose weight in the stomach and sides.
Run
You can lose weight with only a balanced diet with a short calorie deficiency, but they sit to add the best fat to add exercise, you can increase the deficit and accelerate the weight loss process. Running is the most effective training to burn additional leather fat from people available. And it is not necessary to run, you can walk long, walk with a quick step of 10 km per day, or as Japanese says, you need to take 10, 000 steps a day. It is useful for the cardiovascular system and shape. You can easily get rid of stomach and sides without any loss for health.
Exercise plank
Bar is a stable practice. Such stabilization exercises include slow fiber. Of course, energy is spent to hold the situation for a certain time. When performing the bar, increase the pelvis and hold it in this position for at least 15 seconds, try to increase the time of exercise every time. But the most quality, fat is burnt on long muscle fibers, with dynamic load. We recommend that you bar in dynamics, for example, alternatively crosses the cross and legs, as shown in the picture above.
Dread
Twisting is effective that these exercises are dynamic, it contains rapid fibers of the abdominal rectus and external oblique muscles, causing fat to burn fat on the stomach and sides. Twisting is performed in various versions: on the floor, on the bench, reverse and diagonal bend. Each of them should be done under stress on the abdominal muscles, and other parts of the body and it is very important. The variety of the complex for the muscles of the press will create an elastic and toned press. The minimum number of recurrence is 15.
Respiratory gymnastics
Respiratory practice came from the gymnastics of yogis for us, and it is called Pranayama, which means "energy management". Respiratory gymnastics enrich the lungs with oxygen, and it promotes fat burning. In addition, gymnastics fully trains the abdominal muscles, an easy massage for internal organs. But practice will help lose weight in combination with nutrition and physical exercise is very effective. When it is engaged in 15 minutes a day, you can strengthen the process of weight loss when the amount of oxygen in the blood in the blood, which is involved in the breakdown of the body fat cells.
There are many ways that differ in breathing technology: A simple and effective way to combat fat is jumping with a rope. Such training increases the pulses and burns calories, works on endurance, and the subcutaneous fat is equally leaves from the entire body. The training should be at least 30 minutes a day. You can demonstrate interval complexes: 1 minute jump, 1 minute comfort. Another name for the circle - it is not only able to train the muscles of the waist area, but also contributes to fat burning and helps to adjust the abdomen. Thanks to the load, when classes with a circle increase the pulse, and weight loss cannot be worse than rope or running. But the circle does not suit everyone. The circle is contraindicated, with problems with the spine and inflammation of the internal organs. He can only increase the problem, so he needs to leave. It is better for an enclosure for alternative classes for a healthy body and exercise for press, so the result will be more effective. The process of losing weight depends on the diet and overall load on the body. Since there is no local fat burning, separately to train lateral muscles (oblique abdominal muscles), especially with us, is not worth it. All because the accumulated fat in this area will move away from normal physical activity, and are working on the diagonally, you can increase the volume of the waist. Trained oblique muscles grow, the visually makes the waist wider. Therefore, pay more attention to the abdominal rectus muscle. A variety of exercises for the press muscles will bring the top and lower abdomen in the tone, and burn the subcutaneous fat. An important role is played by the load, the exercise should literally cause the muscle burning sensations. The latest recurrence should be given with difficulty, and their number should vary from 15 - 30 repetitions. It is necessary to set a set of practice without rest, stop only after the end of the circle. One fold Burn Foot life is lying Pelvic Diagonal turnRack
Gymnastics hop
bends over
Exercise lying on the floor
Training program to burn fat on stomach and sides
Complex of exercise for house execution