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Obese people, the belly is always more prominent, people are fat first, this is because the waist and abdomen are the most likely to accumulate fat. And the belly is the most difficult part of the body to lose, so how to restore the flat abdomen is the most annoying problem for all weight loss people.
When a person's waistline is prominent, many pants cannot be worn, and the body image will also be affected, and it will look greasy, just like the big aunt and uncle.
Many people want to reduce the waist and abdomen fat through local training methods, but the local training method is not advisable, if you want to reduce the waist and abdomen fat through abs training, this is unrealistic. Fat loss needs to be through aerobic exercise, but aerobic exercise slimming down people, waist and abdomen will also remain some excess meat, belly is not tight enough, and even have skin sagging problems, such weight loss is also a failure.
If you want to reduce the waist and abdomen, we need to customize a set of scientific tutorials to reduce the waist and abdomen fat and restore the flat abdomen.
The following is a set of scientific belly reduction tutorials, 2 months to reduce the waist circumference by 5cm, 3 months to restore a firm and flat abdomen.
First, scientific diet management
Weight loss starts with diet, but excessive dieting is not advisable. There are a few key words to keep in mind:
1. Caloric intake is not lower than the body's basal metabolic value, and the daily caloric intake cannot be less than 1000 kcal.
2, do not have a single diet, but to diversify the diet, in addition to supplementing a variety of high-fiber vegetables and fruits, you also need to pay attention to protein supplementation, eat more chicken breast, eggs, fish and other foods.
3, in order to reduce hunger, we must quit a variety of unhealthy high-calorie snacks, choose low-calorie, satiety ingredients instead of high-calorie, poor satiety ingredients, cooking to choose low oil and salt cooking methods, reduce processing mode, in order to avoid the soaring calories of ingredients.
4, three meals should be regular, do not skip any meal, drink more water after three meals can promote the body's circulation metabolism, inhibit the emergence of hunger.
Second, choose the right fitness training
If we want to lose the excess meat on our bodies, we need to start with aerobic exercise, so as to increase the body's calorie consumption and promote the decline of body fat rate.
Aerobic exercise recommended: dancing, jogging, opening and closing jumping, swimming, climbing stairs, badminton, table tennis and other training, insist on 40-60 minutes a day, can promote the decline in body fat rate, decompose waist and abdomen fat, and achieve the purpose of reducing waist circumference.
In order to avoid the problem of belly slack, we also need to add strength training and methods to improve the intensity of aerobic exercise to strengthen the body muscles, reduce excess meat in the waist and abdomen, and improve the fat burning and shaping effect.
Muscle growth can effectively support the skin, to avoid the decline in body fat rate, skin contraction can not keep up with the speed of lipolysis, the appearance of skin laxity problems.
People who have just started fitness should start from low-intensity exercise, when your physical endurance is improved, then choose medium and high-intensity training, such as HIIT interval training, jump rope, variable speed running and other sports, so as to avoid muscle breakdown, each time only 20 minutes can let the body enter the fat burning state, up to 12 hours.
In terms of strength training, we can exercise the large muscle groups from some composite movements such as squats, push-ups, goats and so on, so as to drive the development of small muscle groups and improve muscle gain efficiency.
You can also add flat support, curl, supine pedaling and other abdominal exercises, which can effectively strengthen the abdominal muscles, and after slimming down, you can show a good-looking vest line and abdominal muscle line.
Note: Strength training does not require daily exercise, small muscle groups should rest for 2 days after each exercise, and large muscle groups should rest for 3 days after exercise to give the muscles enough time to repair stronger.