If a large rounded hips and buttocks now, even in fashion, the belly and hips remain the most problematic areas for girls who want to have a sophisticated silhouette. In anticipation of the holidays the question on how to lose weight fast in your stomach and sides is more than acute, because any, even the most beautiful dress that will look not so impressive, with a large belly. Also try to cover all the nuances of this problem and effective help that will help you quickly lose weight, not only in the stomach and sides, but to shape a delicate waist. After the advice given below and perform the most effective exercises for weight loss belly and back at home, you can get rid of the so-called rescue, but how fast can you lose weight in this area, it is depending on your efforts and, of course, from the original amount.
Before giving tips and examples of exercises that will help lose fat in belly and thighs, it should be noted that lose weight in only one specific area of the body, is simply impossible. You can only to more focus on problem areas, in our case, the abdomen and the hips, in which the accumulated excessive amount of fat.
So fat, in one of the articles that we have already raised the topic of fat, but which is worth repetition, since some of the misconceptions firmly in the minds of many dieters. For some reason many people think that exercises that involve abdominal muscles will help you burn belly fat in addition, I think that if you take any weight, the effect will be stronger. This is an absolute myth, that'll really pump the muscles of the abdomen to reduce fat in the stomach is reflected in the small extent, in addition, doing exercises with the extra weight, your muscles grow, and so the abdomen more convex. I will say that the exercises for weight loss belly can be achieved only 20% of the total effect, reduction of body fat in the abdominal area, it is to have a flat stomach, you will need to use a complex of measures, which will be discussed below.
Now, another misconception that bends with weights will make your waist slimmer and burn fat in this area, the stupidity! So you will build muscle and your waist will only become visually bigger, and if we do tilt, only without the weights.
Eating for weight loss belly and sides
The first thing you need to pay attention and change is, of course, the daily diet, without correction, which is also the most effective exercise for weight loss stomach will become ineffective. On the proper diet, counting calories and things like that, it was said, is not enough, are basic rules of nutrition under which you will be able to lose weight and reduce the volume of the abdomen and sides.
- try to reduce the use, and it is better to be completely excluded from the diet, at least for some time weight loss quick carbohydrates (sugar and foods containing it, bakery products, etc);
- try to prepare food with less salt, as salt retains water in the body, resulting swelling;
- eat small portions (200 g) 4-5 times a day;
- do not ignore water balance, drink at least 1.5-2 litres of purified water per day, this will speed up the metabolism, which ultimately will have a positive impact on the process of weight loss in the abdominal area, including;
- replace fatty meats and fish, lean. Lean meats: chicken, turkey, beef, veal, rabbit meat. Lean fish: hake, Pollock, carp, perch, Pollock, carp, mullet, pike, cod, sea bream, flounder;
- as a way of preparation, I prefer baking, boiling, stewing, steaming.
Rules for the implementation of home exercises for weight loss belly and sides
- The most effective time to exercise for weight loss belly and sides of the home is in the morning, when you haven't had Breakfast, or after 2-3 hours after the morning meal. It was at this time much more intense, the body burns fat, which do not have the so-called "primed."
- If you want to lose weight in the stomach and sides, forget various weights, all the exercises for weight loss belly and back, you need to perform, use only your body weight. Otherwise, you build muscle, which will be visually bigger.
- In order to achieve the results you should consider regular exercise, avoiding long breaks. In addition, doing home exercises for weight loss belly and sides, you have to adjust the intensity of the exercise and not giving yourself any favors feeling a slight fatigue.
- Alternate exercises for weight loss belly with cardio load, this combination can rid you of excess fat in the abdominal area much faster. It is also necessary to alternate exercises with different amplitudes implementation.
- That to lose weight in the belly and sides only 2-3 workouts per week, for one class, choose 3-4 exercises and perform them one after the other in three sets, each workout must contain 25-30 reps.
Wrap weight loss belly and sides of the home
One of the most affordable and effective ways to remove fat from the abdomen and form a beautiful and slim waist at home is a wrap. So, how do you wrap affect the process of weight loss and can I use a Hoop to remove belly and flanks? During the rotation of the Rings you will use and maintain the tone of the abdominal muscles, back, thighs, buttocks and calves. However, you are not just doing the muscles during the training with the Rings, you will burn calories and enhance blood circulation in the stomach and speeds up metabolism in General, which means that the active burning body fat. In addition, the use of wrap for weight loss belly, you will get rid of cellulite in this area. At first glance, is very simple, wrap yourself cool and reduce the waist, to get rid of the belly and sides, but when faced with the loss of weight with the Hoop, raises a number of questions that we will try to find the answers.
What is the Hoop better and more efficiently for weight loss?
If you are a beginner and you still have to learn how to roll a Hoop, before you begin to actively use for weight loss worth to buy the Hoop easier, for example, aluminum (hollow inside) or plastic. So you will quickly learn how you can perform the technique and burn calories. Once you hone your technique, you can use weighted hoops or have already purchased aluminum (hollow) to fill sand or pea, with one word all that comes to mind is the main goal weight. Weighted hula Hoop (1.5 to 3 kg), which will help you to lose weight in the abdomen and slightly to correct the contours of the waist.
That to lose weight in the stomach area to get rid of the bulging sides and the cellulite in this area, give priority to the Ring. Such a band has on its surface the massage balls, which can cope not only with the fat in the abdomen, but the pesky cellulite.
When buying Rings, always be sure to completely fit for your height, so that they stand straight, place the Ring on the floor in front of it, and attach it to the body, the upper edge of the Hoop should reach to the level of the lower ribs. Just buying a wrap, make sure that the entire surface is smooth and has no chipping and other defects. When you buy a massage Hoop, make sure that it is embedded in the surface of the wrap, the balls were soft and revolves around its axis.
How and to what extent the hula-Hoop, that would get rid of my belly and sides?
In the initial stages, begin to twist the Ring for 5-7 minutes at a time, with each new lesson, gradually increase the time to 45 minutes. Another important aspect to be taken into account, this is the time when you can start spinning the Ring, and the two hours before or two hours after a meal. Otherwise, you can cause a lot of harm to your health.
In order to remove the belly wrap has to be a twist, that twist, and is not caught, falling to do this, you must do the rotational movement of the lower part of the body, with a small amplitude. Keep your feet at shoulder width or slightly wider, slight bend in the knees. The abdominal muscles and the lower back all the time to keep them in uncertainty. Rotate the Ring in a clockwise direction need not to make sudden movements, so as not to damage the lower back. Don't worry if you just can't hula-Hoop for a long time, believe me, the correct technique of performance, which will come with time. At the time of employment at the Ring, and to breathe, is not to be intermittent. Proper breathing will help speed up the metabolism, which will accelerate the burning of body fat.
Hoop exercise for weight loss belly
The study found the three most effective exercises that will help you get rid of stomach, you can perform one exercise for one session or perform them in combination, as the practice is more varied. Remember, however, that in the early stages you it is better to perform the normal momentum of the Rings and only after achieving good technique, skip to efficient and more complex exercises with Rings.
- Exercise with the Ring of "Yoga spin"Stand up straight, feet together, arms bend at the knee, the fingers collect the castle at the back. Elbows spread them apart. The Twist of the Ring, making a smooth circular motion (small amplitude) from side to side. Do the 88 rotates in one direction and 88 rotates in the other direction. One of the main aspects of this workout is the breath, try to exhale for a few seconds, hold your breath, and while most of the includes in the stomach. In the initial stages, do 2 iterations in both directions, with each class to increase the number of repetitions to 7.
- Exercise with the Hoop, the "Rotation of the planets"This exercise is slightly more challenging, place your feet slightly narrower than shoulder width and the hands behind the head. Start spinning the Ring in a clockwise direction, to a few turns with the Hoop, and then themselves start to turn slowly around its axis by the Ring (on the right). Perform 10 twists to the right and 10 on the left.
- Exercise for the belly "Celestial arrow"quite a complex exercise that helps remove belly fat with a wrap, it requires a good physical preparation and a developed sense of balance. Your body should resemble a clock, the hands, the feet together, rise on your toes (on your toes), raise hands above your head and lock your fingers. In this position, twist the Ring, the execution speed is not important. Perform each exercise for 10 minutes.
- Exercise is also very complicated, but very effective in the fight against a big belly. Determined the position of the legs together (tightly appressed to each other), hands behind the head. Rotate the Ring for 5 minutes in one direction and 5 minutes in the other, while the leg should remain completely motionless. Only works with axes of the pelvis.
Don't forget to get rid of the abdomen with the help of the Hoop need to maintain regularity in your training and of course, to follow the diet. Do not use the wrap at the time of the menstrual period, your pregnancy at any time in the post-natal period, as well as for diseases of the liver, the kidneys and inflammation of the ovaries.
If the exercises with a Hoop for a flat stomach is not enough, or you just want to add variety to your workouts and alternate the load on different areas of the abdomen, we bring you the most effective exercises for slimming the abdomen and back that you can easily perform at home. This is not a standard crunches and abdominal exercises because they will in no way affect the fat gathered in the abdomen, but only to pump up the abdominal muscles, this exercise that really can burn body fat. You can choose to exercise some of the exercises or perform them in the suggested sequence.
Exercises for belly weight loss
Plank for a flat stomach. Starting position: get down on your knees, palms rest on the floor, head down, eyes on the floor. Then pull your abdomen, straining the abdominal muscles, the pelvis will curl up on itself, then down at the bent at the knee. Elbows should be directly under the shoulder joints. Hold this position for 30-60 seconds, permanent tightening of the abdominal muscles. Then straighten your legs, moving in the classic plank on the knees and hold in this position for 6-8 accounts. Then get down on your knees and pull forward, stretching the muscles. Repeat the exercise 3-5 times.