Having a flat stomach is one of the biggest goals of exercise and most people try to lose weight by losing fat away. Belly look better. Exercising and following a proper diet are the best ways to lose weight. But what food to eat and what exercise to do is still a matter of debate!
Although many people want to have a flat stomach, many are not sure exactly what to do. . For this reason, they go to various jobs, hard sports or strange diets, and in the end, when they do not get results, they become very frustrated and completely abandon their goal.
Nevertheless, the solutions There are real and logical ways to strengthen your abdominal muscles and burn fat. For example, there are some exercise moves that can help you achieve the body you desire. Of course, you must do these exercises along with following a healthy diet. In this article, we want to examine these natural solutions.
Here are some key points to burn fat and flatten the abdomen. We also introduce some suitable exercise movements to strengthen the abdominal muscles. So join us.
Take the first step to making a flat, flat stomach
Go for intermittent and stressful exercises or explosive exercises
One of the most effective and efficient ways to burn calories and lose weight is to do explosive exercises or intermittent and intense exercises. Intermittent workouts that are intense and short, and work the abdominal muscles, can burn fat and calories in a short period of time and help improve your physical function so you can do a variety of other exercises.
2. Eat Fatty Foods and Eat a Diet Including Them
Aside from strenuous, high-calorie exercise, you should also go for fatty foods. For example, blueberries, grapefruit and green tea can have a great effect on burning body fat, as they contain compounds that fight fat stored in the body, especially around the abdomen and hips.
Some of the best diets Foods that contain these foods can be called a ketogenic diet. This diet helps your body use stored fats for energy and has less access to glucose and sugar stores.
3. Avoid foods that lower your metabolism
You need to increase your metabolism to burn more calories. But some foods, such as fruit juices, cereals, and canola oil, reduce your fuel and lead to increased fat. In addition, you may experience hormonal problems, fatigue, gastrointestinal diseases and several other problems.
4. Do not forget the supplements and essential oils!
To lose weight, most of the time you have to adhere to the same exercise and diet. But there are two other very important factors that you should not forget: dietary supplements and essential oils. For example, his protein powder is one of the best supplements that can help increase your muscle mass and thus increase fat burning.
In addition, essential oils such as cinnamon oil also have an effect on blood sugar levels. They reduce your appetite for sugar. In the same way, they can prevent weight gain and fat storage.
Change your view of sitting motion!
Perhaps whenever there is a question of burning fat around the abdomen and strengthening its muscles, your mind will imagine doing sit-ups. But according to research, this movement does not have much effect on reducing belly fat!
Researchers have concluded that doing sit-ups can not reduce fat and prevent weight gain. The only positive effect of this movement is to increase the endurance of the body so that you can sit for a longer period of time!
So, from now on, do not worry about this movement and do not waste your time. Instead, follow the tips above and get help from the exercises below.
The best exercises to flatten your abdomen
If you are not an athlete, you may have a hard time getting started. The movements you see below are simple and do not require special equipment. In addition, you can do them with your body weight and do not need weights. This way you can better adapt to them and prevent injury.
Perform each movement for 3 sets and each set for 30 to 45 seconds. It is best to do this program three times a week and on the other days get help from explosive exercises or at least walking.
1. "V-Up" Crunch
This movement focuses on and strengthens the upper abdominal muscles. To perform his crunch, lie on your back and stretch your arms and legs. Now lift your arms and legs at the same time and lift them up. In this case, your body has taken the shape of the letter V. Your goal should be to bring your toes to your toes.
2. "Reverse Crunch"
If you are looking for a movement to activate the lower abdominal muscles, moving a reverse crunch is a good option. To perform this movement, lie on your back and press your back to the ground. Then extend your arms to your sides and keep your palms facing the floor. Now lift your legs so that your knees are at a 90 degree angle. Then tighten your abdomen completely and raise your legs to the ceiling.
3. "Mountain Climbers"
To perform this move, first sit in Planck mode and place your hands and feet on the ground. Next, with complete control over your body, bend your right knee and bring it to your left elbow. Wait a second and pull it back again. Do the same for the other knee and elbow now.
This movement is also suitable for the lower abdominal muscles. To perform this movement, lie on your back and place your hands under your hips. All you have to do is move your legs up and down a few inches alternately, as if you were trying to make small, gentle blows into the air. Be careful not to raise your legs too much.
5. "Side Plank"
In general, plank movement is great for strengthening the muscles of the abdomen, arms, and shoulders. Lie on your side to perform this movement. Your hand should be on the floor, your elbow under your shoulder, and at a 90-degree angle. Keep your body perfectly straight and your legs together. In this position, your body should be fully supported by your elbows and lower legs. By doing this, you can strengthen the lateral and oblique muscles of the abdomen well.
Abdominal fat can cause a lot of pain and usually disappears easily. Exercising and following a healthy diet are great ways to burn fat and strengthen your abdominal muscles. With just regular planning and proper exercise, you can lose belly fat in no time. So if you have not been able to achieve your favorite body so far, change your perspective on aerobic exercise and sit-ups, and instead use the methods we have examined.
Although these exercises are great, and They can help you a lot, but you should not forget that eating and calorie intake are also very effective. If you exercise but eat a lot of food, which means that the calories that enter your body are more than the calories burned, you will certainly not lose weight and instead become fatter.
In general, your goal should be to consume calories Less fat for your body to use for energy. You should also exercise and eat healthy foods to strengthen your muscles and prevent fat gain. By following these tips and sticking to your diet and exercise, you can achieve better fitness and improve your health.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Source: Dr. Ax