The waist, abdomen and hips are highly prone to gain weight and store fat. More or less everyone who is overweight also has an obese belly and sides. So, one of the most common questions in the fitness world is how to get rid of flank fat.
In this article, we want to look at this. Although it seems like just exercising is enough and you will get results, and exercise is really a great start, but the story is a little more complicated than that. Undoubtedly, you should use exercise to help improve your overall health and lose weight. But to lose fat in a particular part of the body, you need to go for specific exercises that focus on those parts and prevent muscle wasting. In addition, you should have a proper diet and get help from fat-burning foods. Investigate the proper way to melt these fats.
What is the root cause of the increase in flank fat?
For years, this was the standard criterion for diagnosing obesity. To measure body mass index (BMI). This index refers to the amount of fat and muscle in the body. This index is measured by an equation using weight, height and several other variables. The problem with body mass index is that it does not take into account that muscle is denser than fat. Be. As a result, by measuring your height and weight, you come to the conclusion that your body mass index is high and therefore overweight. Therefore, just because your body mass index is a good number does not always mean that you are low in fat.
Now that you know what it means to be obese and overweight, you need to look at storage reasons. Fat on the side. Side fat cells, or rather fat throughout the body, are stored and stored when your body receives high calories but does not burn as many calories. Over time, these cells accumulate and appear throughout the body and are commonly found in certain areas such as the waist and buttocks. Fat can accumulate anywhere in the body, but there are special factors. Which increase the risk of obesity in the pelvis, lower back, hips and abdomen. Factors that may play a role in the storage of flank fat include the following options:
- Hormonal changes, especially increased cortisol
- aging; In general, fat storage increases with age.
- Sedentary and inactive
- Diets high in fat, sugar and high-calorie foods
- Lack of sleep
- Diseases that have not been treated or diagnosed. For example,
hypothyroidism can reduce fat burning and burn calories. Be
troublesome. In general, these fats can be associated with the
- High blood pressure
- High cholesterol
- Heart disease
- Type 2 diabetes
- Cancer, especially colon and breast cancer
- Liver Diseases
By melting flank fat, in addition to preventing these diseases, you can also improve the overall health of the body.
- How to melt waist fat?
3 ways to melt flank fat
1. Fight fats with diet
Since having a high percentage of body fat leads to obesity in the waist and hips, one of the best ways to get rid of these fats is to be aware of something. Eat and follow a healthy diet. No matter how much you focus on strengthening your abdominal and lower back muscles; If you do not reduce body fat with the help of a proper diet plan, you can not get rid of flank fat and achieve the desired body.
One of the first things you should completely eliminate is sugar. Is. At first glance, this may seem simple, and you may think that you can only achieve this by setting aside sweets and cakes. But sugar is more or less present in all processed foods and beverages.
The easiest way to avoid sugar is to avoid processed foods and instead turn to fresh vegetables and fruits, nuts, and protein-free sources. Go fat including fish and chicken. Another way to lose weight is to make sure you eat smaller meals. You need to remember that you should not "eat" to lose weight! In fact, many do not know exactly what to do. Therefore, they completely abandon proper eating for a while.
But over time, they become very tired and hungry and resume overeating. You do not have to suffer to lose weight. Instead, divert your thinking to good things in life, such as low-calorie foods. By consuming these foods and having a proper plan, you can lose weight without any problems. To do this, we suggest you read the following:
- How to eat less? (10 ways to fool the brain)
- 10 simple ways to prevent overeating
- 6 common methods of intermittent fasting to lose weight and improve health
- Which fruits are the most Do they have sugar?
- 30 delicious smoothies that help you lose weight
- How to have a healthy diet? (Pleasures, Challenges and 3 Important Expert Advice)
2. Don't forget to exercise and strengthen your whole body
Once you have controlled your diet and food choices, it is time to start exercising. If you are not an athlete and do not know exactly what to do, there is no need to worry. In this post, we can put you on the right track and help you get rid of flank fat with the help of the best training exercises to burn fat and strengthen muscles.
This should be exactly your goal: burn fat and Strengthen muscles to have a better body mass index. With this goal, you can burn fat on the sides and other organs of the body. Now we have to see what are the appropriate sports activities for this purpose. Contrary to popular belief, burning fat does not require running on a treadmill for hours or doing other aerobic exercises. Although these exercises have many benefits and can be effective, but their effect on losing body fat is very low.
In fact, there are more effective methods that can help you improve your health and fitness. Forgive and reach the goal and result sooner. For example, intermittent and tension exercises and explosive exercises are a great solution for you. Periodic and stressful exercises refer to performing exercise movements in the "intense" and "moderate" periods. By changing the intensity of your exercise, you can quickly increase your body temperature and calorie burning, and keep your body's metabolic rate high for hours after exercise. Plus, you'll be getting rid of clutter you don't need. We also suggest you check out the following posts to learn more about these techniques:
- Best Exercises to Lose Weight and Improve Health
- Best Exercises to Strengthen Muscles Abdominal (except sitting!)
- What is plyometric exercise and what are the benefits for fitness? What is Tabata and how does it help to lose weight?
- How to lose weight by walking?
- 6 important benefits of weight training (and its superiority over bodybuilding machines!)
3. Focus on the Abdominal and Side Muscles with These Exercises
The story of fat burning is a bit complicated. You need to exercise and diet to lose weight. These two strategies burn fat all over the body. So with that in mind, you can't just focus on one specific part of the body and lose only that fat. However, special training movements can focus on strengthening the muscles of a certain part of the body. So, you may not be able to lose just one body fat and the rest of your body, but you can train and strengthen a specific muscle more.
So with all that we have said so far, Remember this. You need exercise and diet to help you lose fat. Then work from the bottom of the list eliminating issues that aren't worth the fight. The following 10 movements are the best exercises to strengthen the central muscles of the body:
1. "Bird Dog Crunches"
to perform this movement in four hands And sit down. Now extend the right arm in front of the body and the left leg backwards. The same condition alone can challenge the balance and harmony of the body. If you have no problem performing this part of the movement and your balance is not disturbed, fold your arms and hands and try to move your knees and elbows and bring them together under your body. Pause for a second and do this movement again for 10 to 15 times, then move to the other arm and leg.
2. "Side Planks"
You can do the Side Planks movement on the floor with your hands or elbows, depending on your ability and strength. To perform this movement, stand sideways and face forward, keeping your legs straight so that they are in a straight line with your upper body. You can place your legs on top of each other, or one in front of the other.
Now keep your legs straight and your hips up. Only the hands/elbows and toes should be on the ground. Hold this position for 30 seconds or up to one minute; If you have the ability, you can stay longer. Then rotate and do the same for the other side of the body.
The good thing about this movement is that you can modify it to fit your body. For example, you can place one knee on the floor and the other knee on it to put less pressure on the body. If you want to make this move more difficult, you can raise your hips a few inches to the ground and raise them again when performing a full plank. Move your hips for 30 seconds, then rotate and do the same for the other side of the body.
- What is Planck movement and what are the benefits of strengthening the abdominal muscles?
3. "Side Plank with Leg Raise"
This is another type of side plank. To perform this move, stand side by side like the previous option. Now fully extend the hand that is on top. Then lift the upper leg and hold it in the air. Stay in this position for 10 to 15 seconds and then move to the other side of the body. Repeat this for 3 to 4 sets. It is best to rest for 30 seconds between each set.
4. "Spiderman Crunch"
This exercise is actually a form of Swedish swimming. To perform a spider crawl, first do the Swedish swim, then bring your body to the ground. Now lift your right leg and bring your right knee to the elbow of your right hand. Then move your body away from the ground and return your right foot to its original position. Now do the same for the left side of the body. So, this is the Swedish swimming movement, but you have to bring your legs to your elbows as you go up and down.
Do 10 repetitions on each side of your body and repeat for 3 to 4 sets./p>
5. "Single-Leg Toe Touches"
Lie on your back on the floor to perform this movement. Stretch your legs completely and put your arms above your head and straighten. Now raise your left leg and hold it in the air, bend your knee slightly and try to stay still. While tightening your abdominal muscles, lift your right arm, straighten it, and tap the left toe. Do this for 10 reps, then move to the other side of the body. Repeat this 3 to 4 times.
6. "Mountain Climber"
Climber movement can increase heart rate and muscle Strengthen the center. To perform this movement, first stand in the Swedish swimming position 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 chest. Wait a second and pull it back again. Now do the same for the left knee. Try to do this move faster over time.
7. "Cross-Body Mountain Climber"
This movement is the same as the previous one, except that you have to move the right knee to the left elbow, and the left knee to the right elbow. And perform the movement crosswise and periodically.
8. "Bicycle Crunches"
Remember you have to move the bicycle crunches slowly. To perform this movement, lie on the floor and bend your knees. Tighten your abdominal muscles and lift your shoulders and head off the floor. Raise your legs at the same time and keep your knees bent so that your legs are parallel to the ground. Rotate your body slowly; So that the left elbow goes to the right knee. Stretch your left leg forward as you rotate.
Do the same for the other side of your body now. It is best to repeat this 15 to 30 times.
9. "Russian Twists"
You can do the Russian Twists by holding the weight to increase the work pressure. If you are new, it is better not to go for weights. As time goes on and you adjust to this movement, you can grab a weight, a water bottle or other object and increase the pressure on your body.
Sit on the floor, bend your knees to perform this movement. And place the soles of your feet flat on the floor. Tighten the abdominal muscles and bring the upper body back slightly at a 45-degree angle to the ground. If you are not using weights, lock your wrists together. If you have weight, hold it with your hands and above your abdomen.
Now lift your knees off the floor with your knees bent so that only your hips are on the floor. You can cross your legs so that your balance is not disturbed. Then turn your upper body to the right and bring your hands to the right side of your body. Then go left and do the same for 30 to 60 seconds.
Bridge movement is not only good for the back muscles, but also for strengthening the buttock muscles. To perform this movement, lie on the floor with your back to the knees, bend your arms, extend your arms to your sides, and keep your palms on the floor. Slowly raise your hips and lower back to form a straight line between your knees and shoulders. Now tighten the buttock muscles and stay in this position for 30 seconds.
In this position, the buttock and abdominal muscles should ache, so the time to stay still depends on your body's ability. In any case, whenever the muscles are tired and sore, put your body on the floor and relax the muscles.
Do this 10 times. To put more pressure, you can also lift one leg and hold it in the air when lifting the hips. Change legs and raise them periodically with each repetition.
- A Complete Guide to Basic Weight Loss for All
These exercises are great options for Strengthen the muscles of the sides, back and abdomen. Although we have explained how to do them, be sure to search for their names on the Internet and see how they work properly by looking at various photos and videos.
Do not forget these tips
Although exercise and diet are good for us and help us live longer and healthier lives, you should consult a doctor before consulting them. It is also recommended to get various information from the Internet or to know the views of sports coaches for training movements.
- 12 Common Sports Mistakes That Threaten Your Health
Side fats indicate weight gain and obesity. You can reduce body fat, especially flanks, by increasing physical activity, exercising and eating a healthy diet. But remember that you need time, perseverance and motivation to do this, and you should always stick to your diet and exercise program.
You can live a happier life by getting rid of diseases and problems Stay safe from obesity. If you can not achieve results with the help of exercise and diet, be sure to see a doctor and ask his opinion. If your problem is due to diseases such as hypothyroidism, you should seek medical treatment as soon as possible. Also, before using exercise programs and diets, it is better to know the opinion of an expert.
Apart from all the points we have reviewed, remember to be careful about your appearance and clothes. For example, wear pants that are exactly around the waist and do not put pressure on the hips. Also, do not go for tight and inappropriate pants and underwear. .. . .
: Dr. Axe, Healthline