Fat on the waist, like most types of abdominal fat, to get rid of is quite difficult, and many it remains even after they manage to lose weight in other parts of the body.
But, contrary to popular belief, crunches exercise, crunches or even targeted exercises for the oblique abdominal muscles (those that are under the rolls of fat around the waist) will not reduce the fat in problem areas.The key is a more integrated approach, including changes in diet and high intensity interval training (HIIT), which I will discuss below.
However, when you will burn excess fat, you will be able to obtain significant benefits using more targeted exercise, such as this 10-minute workout from the fat around the waist.Work with fat on the waist is just a 10-minute workout
The following set, as recommended by the Health resource (Health) that need to be repeated three times, and each exercise should be performed immediately after the previous one. Try to incorporate it into your regular workout three times a week to tighten the obliques and strengthen the core muscles.
40 exercises the tin man (20 each side)
"Take the weight in one hand and stand with your feet at hips width. The body weight transfer onto the left leg. Start with holding a weight in both hands at left shoulder.
Then do the twist to make a chopping motion down towards your right hip. Let feet and knees will also perform a rotation during the twisting. Raise the weight back to your left side and perform another 20 reps. Now, change direction — do the same with the right side."
50 Russian twists"
Sit on the floor, bend your knees, and the feet put on the floor. Housing should be placed under an angle of 45 degrees to the floor. With both hands grab the dumbbell. Lift feet off the floor, crossed them at the ankles and balancing on the buttocks. From this position turn the body to the right and touch the dumbbell floor next to him.
Then turn left and touch the dumbbell floor on your left. Repeat up and down, keeping balance with his feet, and making sure that the case does not touch the floor."
30 lifts hips from the position of the side planks (15 each side)"
Stand in the position of the side trims — lean your elbow on the floor, legs and hips are on the floor. Tighten your abs and, keeping body in a straight line, tear off the bottom half of the body off the floor to take a direct position strips. Get down on the floor again and repeat. Complete 15 lifts on the right side and 15 on the left."
30 twists "Bicycle""
Lie on your back, bend your knees and put your hands behind your head. Not stepside hands. Straining press, tear off the floor shoulders and upper back.
Simultaneously bring your right elbow toward your left knee so that they touched each other in the middle of the body. Now adjust the side — bend your left elbow to your right knee. Continue as quickly as possible, making sure the body was off the floor."
Want to know the secret of how to truly get rid of fat around the waist? Discard the sugar
When 24 adults performed seven exercises for belly, five days a week for six weeks, they have not lost an ounce of fat — either in the stomach or in another part of the body. This is because about 80% of ability to reduce excess body fat is determined by what you eat, and the remaining 20% are associated with exercises to burn fat and other habits of a healthy lifestyle
If your diet is based on sugar/fructose and processed harmful foods, your chances to get rid of fat at the waist and get flat relief pressure is very small — even if you are practicing fanatically. You simply will not see your abs, if you do not reduce the total amount fat, but a bad diet will force the body to retain excess fat despite all your efforts. The two most important nutrition factors are:
One of the most detrimental influences on your goal to lose weight has fructose,
- The elimination or reduction of sugar from the diet. This includes ALL kinds of sugar and fructose, whether refined or "natural" such as agave or honey, and all grains (including organic), because in the body they are quickly broken down to sugar.
- Increase the content of healthy fats in the diet - for example, coconut oil and omega-3 fats of animal origin
which hides in this quantity of the processed products and drinks that avoiding it is almost impossible, unless you change your habits of buying and cooking food.
Avoiding processed foods in General, and leaning instead on whole, preferably local production of natural products prepared at home you can circumvent one of the most serious dietary constraints.
The good news is that, once you make these changes, the desire to eat products which you opted out will disappear. This is especially true in the case of alternating fasting
which is one of the most effective ways to get rid of body fat.
For optimum fat-burning do HIIT two or three times a week
If your goal is to get rid of fat around the waist, please take 20 minutes two or three times a week high intensity interval training
(no more, because you can easily overdo it).
This scheme is a short intense workout is one of the best exercises for burning fat, since it improves the consumption and energy expenditure due to its positive impact on the growth of muscle mass and to improve the quality muscle fibers.
Muscle tissue burns three to five times more energy than fat, so as you build muscle will increase your metabolic rate, which will allow you to burn more calories even when you sleep.
In addition, several studies have confirmed that exercise short runs with intervals of rest in between burns more fat than continuous exercise throughout the workout
Another important benefit of HIIT is its ability to naturally increase the body's production of human growth hormone (HGH), which is also called "the fitness hormone".
HGH is a synergistic, foundational biochemical factor contributing to muscle growth and effectively burns excess fat.
Try these modified push UPS to work the abdominal muscles Push-UPS
don't just strengthen your upper body. They also strengthen and tighten the stomach. Some even consider them the perfect exercise for the press, if you perform them correctly. I have included brief information about the basic rules of performing push UPS specially for the press.If you want to work for the press, doing push UPS, try:
- Taking the position of the strap, pull in the navel. The navel is attached to the transverse abdominal muscles — the internal membrane that holds the intestines inside and provides the spine and vertebrae a nice, sturdy support like a girdle. So retracting it, you begin to reduce deep inner transverse abdominal muscles.
- Then, do the Kegel exercise. This term is more familiar to women than men. To perform a Kegel exercise, squeeze the muscles in the lower part of the pelvis and hold them in this position, as if drawn. For men who are not familiar with this term, it's like trying to stop urinating in the middle of the process. This compression will help you to feel stomach muscles and focus on them attention.
- Try deadlifts with dumbbells during push-UPS. Start with a weight that is appropriate for your current level of fitness and move on to more difficult when you're settled. Position the dumbbells at an angle of 45 degrees; pull the navel; tighten the pelvic floor muscles (Kegel exercise) and breathe in, lowering your upper body to the floor.
Make an exhalation, lifting, and, when fully straighten your hands, run the pull — pull right dumbbell to your chest. On the next push-UPS, pull left dumbbell.
This advanced technology will allow you to work the abdominal muscles laterally, and also the deep lying core muscles.published
© Dr. Joseph Mercola
P. S. And remember, only by changing their consumption — together we change the world! ©