How to burn subcutaneous fat on the stomach of a woman and a man

The main problem with losing weight is belly fat. It is not so easy to get rid of it, as it may seem at first glance.

Especially strongly this problem concerns the fair sex, who are more concerned with men than their figure. In addition to the aesthetic side of the issue, it is important to know that fat on the abdomen can lead to serious health problems.

There are several reasons for the accumulation of fat in the abdomen:

1. Improper nutrition;
2. Excessive consumption of sweet and fatty foods;
3. Frequent stressful situations;
4. Not enough sleep.

General tips for getting rid of belly fat

How to burn fat on the abdomen? The first action performed when you want to get rid of fat on the abdomen - abdominal exercises. This is useful, but wrong.

With this approach, the fat layer is not in a hurry to leave. The fact is that the abdominal muscles do not affect the accumulation of fat. You may even notice that the stomach only increases in size. Why is this happening?

To effectively get rid of fat requires an integrated approach. What does it mean?

• The first - to speed up the metabolism will help cardio.
• The second is not to do without a low-carb diet. It will be necessary to drastically change eating habits.

To get rid of belly fat, do not neglect the following tips:

1. Stop filling up!
2. Avoid sugar (limit sweets or eliminate them altogether);
3. Use only healthy spices (it is recommended to replace all kinds of artificial seasonings with natural spices);
4. Drink water;
5. Avoid alcohol;
6. Eat fiber-rich foods, vegetables, and fruits;
7. Move;
8. Choose healthy fats;
9. Sleep at least 8 hours.

Proper nutrition - the best choice in the fight for a beautiful body

If you want to bring the figure back to normal, make it beautiful and slim, you must adhere to the principles of PP (proper nutrition). PP is not a diet, it is a way of life that does not end when you reach the goal.

Meals should be balanced. Harmful foods (chips, crackers, alcohol, etc.) are excluded from the menu, healthy food becomes a priority.

The right products include those that help to get the full range of proteins, fats and carbohydrates in the required proportions. The ratio of products and the required number of calories that must be obtained per day are selected strictly individually. This may require consultation with a nutritionist.

So, we burn fat on the stomach and sides with the help of proper nutrition. Here are the basic principles of PP:

• eat fractional portions. Meals should be divided into 5 or 6 times a day;
• Avoid excessively high-calorie foods: semi-finished products, white flour bakery products and others;
• breakfast, lunch and dinner should be rich in proteins;
• during the meal should not drink;
• the last meal should not be later than a couple of hours before bedtime;
• It is recommended to give preference to natural products that have high nutritional value.

What foods will help burn fat on the abdomen?

To get closer to the cherished dream and become slimmer, it is recommended to eat the following products that burn fat on the stomach and sides:

Training for burning fat in the abdomen and sides

In addition to the correct diet, to burn fat will require special exercises. They must be performed at least 3 times a week. Only in this case they will bring the expected result.

Exercise 1. It must be performed from the supine position. The legs should be bent at the knees. Feet tightly hold the towel. Having done this, simultaneously lift the torso and stay in this position for 2 seconds. Repeat several times (at least 10).

Exercise 2. The following exercise is performed from the same position. The only difference is that the legs must be raised by 60 degrees. Hands at this time are located behind the head. From this position, raise the torso and linger for 3 seconds. The subsequent effect directly depends on the duration of being in such a position.

Exercise 3. Exercise is known to everyone from school and is called "The Mill". In the initial position, the legs must be placed wider than the shoulders, bend forward at a right angle. It is extremely important to observe the angle of inclination. This position will avoid additional strain on the back. Now, raise your right hand up and lower your left hand. Start the rotation with your hands, trying to reach the hand, below, to the toe of the opposite leg. You will need to perform 20-30 repetitions (in each direction).

Exercise 4. Despite its seeming simplicity, this exercise puts strain on the lateral muscles. Starting position - legs are set wider than shoulders, arms extended to the sides. We make an inclination to the left, pushing an imaginary wall with our left hand, while at the same time we start the right hand behind our back. We return to the initial position, in the same way we tilt to the right.

Exercise 5. Performed from a prone position. Lie on the floor, legs bent at the knees, arms under your head. Lift your legs 30 degrees and twist. They should be done in such a way that the left elbow touched the right knee, then the right elbow touched the left knee. After each repetition, you must return to the starting position.

Exercise 6. The following exercise is called Planck. It will help not only to remove fat from the abdomen, but also to tighten the whole body. Exercise differs from others in that it has several levels of difficulty.

• Level 1 - you need to take the emphasis lying (palm shoulder-width, heels together). The whole body should create a straight line. For novice athletes, you need to stay in this position for at least 30 seconds.
• Level 2 - the original position. The difference is in increasing the load time.
• Level 3 (more difficult) - from the same position it is necessary to raise the left, then right leg, keeping it in a raised position for half a minute.

Exercise 7. You can complete the complex exercise, which will help strengthen the oblique abdominal muscles. The body must be positioned so that the body with the legs are an oblique straight line. In this case, you will need to lean on the straightened arm, and raise the other hand upwards. In this position, you must stay at least 30 seconds.

Sports supplements - assistants in the quest for a flat stomach

It was established that sports supplements are very harmful. This is not at all true if used correctly. Sports supplements for burning fat can be divided into two types: active and passive.

Active sports supplements help burn fat due to a rise in body temperature. They speed up metabolism and suppress appetite. But such drugs are strictly contraindicated for people with heart disease. How to quickly burn the subcutaneous fat on the abdomen with sports supplements? There are certain rules for admission:

• the duration of the use of additives should not exceed 30 days;
• do not exceed dosage;
• The last reception should be no later than 6 hours before bedtime.

Passive sports supplements. These include vitamins, L-carnitine (helps to use fats for energy). Among the natural sources of carnitine are the following: cheese, cottage cheese, meat, poultry, milk.

Before you start taking sports supplements, you need to bring your diet back to normal.

Never exceed the recommended dose of fat burners, so you do not harm your body.

In the race for a slim waist can not forget about personal health.

Alternative methods of burning belly fat

In addition to sports nutrition and training, there are some alternative methods of getting rid of fat on the abdomen.

The first alternative solution is pills. They can not be taken instead of exercise, but they will help to accelerate the desired effect. Among them it is necessary to mention such:

• Yohibmin;
• Pyridoxine;
• Clenbuterol;
• Caffeine.

All of them have contraindications, so they cannot be taken independently (without the advice and advice of a specialist).

The second alternative solution - plants, allowing more likely to burn excess fat, not only on the stomach, but also throughout the body. They speed up metabolism and have lymphatic drainage effect:

• horsetail;
• bearberry;
• ginseng;
• flax seed;
• marshmallow;
• fennel;
• corn leaves and not only.

The third solution is the Russian bath. It perfectly helps to get rid of extra centimeters and improve the body. In addition, bath procedures are very pleasant.

The fourth solution is cosmetic procedures. Peels and wraps help you quickly reach your desired goals, remove dead skin cells and speed up your metabolism.

The fifth solution is liposuction. This is an operation to remove excess subcutaneous fat on the abdomen, thighs, and more.

It should be understood that surgery will not solve all problems. The procedure is contraindicated for people with diseases of internal organs, poor blood clotting, suffering from diabetes.

In addition, surgery can be fraught with negative consequences:

• violation of the sensitivity of the skin;
• violation of the outflow of blood, which can lead to edema and hematomas;
• anemia;
• fat embolism.

The duration of rehabilitation will be from 2 to 3 weeks. Everything is calculated individually. In the postoperative period, you must adhere to all the requirements of the doctor.

Features of burning fat on the abdomen in women and men

Female and male body differ from each other. For this reason, the principles of weight loss in the abdomen will change.

Among the main tips on burning fat on the abdomen in women should pay attention to these:

1. Eat more greens;
2. There is as little as possible of sweet and flour;
3. Visit the pool;
4. Spend a lot of time outdoors;
5. Try to avoid stressful situations;
6. Daily exercise. The most effective are bends, jumping rope and torsion of the hoop;
7. Drink green tea (at least 5 cups per day);
8. Increase the amount of vegetables consumed.

How to burn fat on the belly of a man:

1. Give up smoking, drinking alcohol and harmful foods;
2. Eat cottage cheese, fish, fruit, eggs daily;
3. Do sport exercises (at least 3 times a week);
4. Review your daily routine;
5. Get a good habit: running in the morning.

Consolidation of the result

So that all efforts to burn belly fat in vain, it is necessary to continue to lead a healthy lifestyle. To stop doing exercises and eating right after reaching a result is not recommended in any case. Proper nutrition will get rid of excess centimeters and improve well-being.

In everyday life, you must adhere to the principles of a healthy lifestyle.

• do not use elevators, preferring stairs;
• take healthy walks every day;
• If possible, do not use public transport. Sometimes you can walk 10–15 minutes instead of driving by car or public transport.

It must always be remembered that the solution to the problem of excess fat in the abdomen must be approached comprehensively. Only in this case you can achieve the desired result. This is the most healthy and effective way to get rid of unwanted weight.

And some more useful information on the topic of the article - in the next video.

Watch the video: How to Lose Fat the Right Way MEN VS WOMEN! (May 2024).