Belly fat? 2 steps, 5 actions to help you shrink your waistline and firm your abs!
The weather is getting hotter and hotter, and the clothes are wearing less and less. However, without a good figure, many clothes cannot be worn. Especially for people with small belly, tight clothes and navel-baring clothes are basically unrelated to you.
If you want to show a good figure, you must take action! You can only wear beautiful clothes if you put in the effort. The waist and abdomen are fat, which is usually a manifestation of lack of self-discipline. I like to sit for a long time, and I don’t like to exercise. I often eat snacks and enjoy food, which leads to the accumulation of fat in the waist and abdomen.
Some people have a fat belly without fat limbs, and the belly fat is very obvious, which greatly affects the appearance. This is more likely to happen to people who are sedentary. Because the amount of exercise in the waist and abdomen is very small, the core strength is relatively weak, the muscles will gradually lose, and the fat will also take the opportunity to accumulate.
What is your waist circumference? When the waist circumference of boys exceeds 90cm and the waist circumference of girls exceeds 85cm, it means that your waist circumference is already in the dangerous category, and more diseases will come to you. The standard waist circumference of the average person, boys should be below 85cm, and girls should be below 80cm, which is relatively healthy.
When we are over 25 years old, our physical condition is no longer as vigorous as before, the metabolic level will begin to decline, muscles will gradually lose, and fat will accumulate in the waist and abdomen.
And people with excess visceral fat will also be reflected in the stomach. The stomach is the closest place to the internal organs. When you have thick fat around your internal organs, your belly will appear larger. Excessive fat can damage organs and blood vessels, put a lot of pressure on your heart and lungs, and increase your risk of cardiovascular disease.
If you want to improve this problem, you need to move and adjust your diet, promote the body to consume calories, and let the body take the initiative to break down fat. All in all, we need to start with 2 steps:
- In terms of diet, we need to quit all kinds of snacks, high-sugar, fried foods. High-calorie and unhealthy foods will increase the burden on the body and further lead to waist and abdomen obesity.
We can eat more high-fiber vegetables (broccoli, celery, wax gourd, grapefruit, water spinach, cucumber, tomato, etc.) that help to shave fat, as well as coarse grains rich in dietary fiber instead of fine staple foods (barley, red beans, sweet potatoes, yam , corn, etc.).
- In terms of exercise, you need to pay attention: to reduce the belly, we cannot simply do crunches or sit-ups training, which cannot shake the fat in the waist and abdomen. These actions are exercises for the waist and abdominal muscles, and the calorie consumption is very low. of.
Only by doing systemic aerobic exercise can we increase calorie consumption and promote fat decomposition. In addition, you also need to combine abdominal strength exercises to shape your abdomen to flatten your belly and make it firm and sculpted at the same time.
You can do running training, badminton or square dancing 4-5 times a week for no less than 1 hour each time to burn off excess body fat. In addition, you also need to perform a set of abdominal muscle training, strengthen the core muscles, tighten the waist and abdomen, make the muscle lines stand out, and replace the waist and abdomen fat.
Share 5 abdominal training actions below, train again every other day, so that fat has no chance!
Action 1. Crunches (10-15 repetitions, 3 sets)
Action 2. Supine leg raises (10-15 reps, 4 repetitions)
Action 3, Abdominal Jump (10-15, repeat 3 groups)
Action 4. Squat (15 reps, 4 repetitions)
Action 5, plank (time to failure, 2 sets)
Further reading:
A scientific fat-reducing meal plan, adhere to one month, lose 10 pounds of weight!
Want to eat more and lose weight? 5 diet secrets, stick to 30 days, let you lose weight
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