How to lose belly fat and get a flat stomach
Having a flat, firm stomach responds to an aesthetic concern, to drive efficiency and health. How to lose belly fat quickly and, man or woman, what sports program it is better to follow to tone the abdominal muscle belt? Running, build muscle, or both? ... The aim flat, muscular belly can be quickly reached by following 3 cladding exercise programs for toned abs and avoiding 3 errors.
3 actions combined to lose weight belly
1 Dieting to lose weight belly ... and elsewhere
A diet can limit the excessive production of fat, especially on the stomach, while regulating intestinal transit. Regardless of body fat distribution on the belly in man, on the hips and thighs in women, effective nutritional choices for weight loss are the same.
2 Muscler especially the transverse abdominal
The transverse muscle is the natural waist belt of the man. Its tone should be preserved or strengthened to reduce the waistline and lose the belly with suitable gymnastic exercises.
3 Make a burner Sports calories
Sport is the best stimulators of basal metabolism and this regardless of the activity performed. Choose how hard to force and how their muscles by practicing his favorite sport is essential for burning up calories at any age but particularly around age 50 when approaching menopause.
3 serious mistakes to be avoided
1 Use a sweat belt
Wear a sweat belt, mistakenly called belly belt, is not an effective solution to lose belly fat. This solution for weight loss can even be catastrophic for dehydration.
2 Muscler his stomach by taking the volume
Know what abdominal muscles and how to do sit-ups to lose belly fat and gain tone, not volume. There are indeed, by the same method, a risk of muscle belly by taking the volume level of the superficial abdominals.
3 Taking diet pills
Laxatives, appetite suppressants and fat burners are expensive and are mostly extremely hazardous to health. To lose weight, there is no miracle product. The only solution is to reduce calorie intake and increase physical activity. This requires time and commitment.
Why want to lose belly fat?
There are at least 3 reasons that can incite tone the muscles of the abdomen and strengthen his stomach:
increased motor efficiency
better overall health
a pretty thin and slender silhouette
driving efficiency
belly of woman race
A flat stomach and wrapped promotes energy transfer
The aim of sports performance is one of the reasons to lose belly fat. Indeed a flat stomach is the result of an abdominal cladding. Muscle belt formed by the transverse muscles allows, if it is firm and toned, optimal transfer of energy especially when running stride walk but also for any other sporting action.
Health
stomach to lose waist
Belly fat is harmful to health
The health issue is also very present. The measurement of waist circumference is the most relevant information to know her risk of mortality; it is even more reliable than the body mass index ie the ratio between height and weight. The most harmful fat to health is belly fat, that set on the organs of the abdominal cavity. Lose weight by having a flat stomach put away bad fats.
Aesthetic
toned flat stomach and abs visible female
The belly is a major criterion of beauty
The guide aesthetic concern many people in the abdominal muscles. Having a big belly be paunchy, no longer part of the current standards of beauty, or for a man or a woman. This was a sign of wealth and social success in the past. The classic representation of the last century with notable cigar and big belly attests but this idea has disappeared today to make room for the image of the man and the dynamic, muscular woman with a flat stomach and toned abs. Similarly specifically for women after pregnancy, it is not permissible to keep a long belly distended with abdominal stretched and released.
How to have a flat stomach
Toning transverse abdominal, oblique and lower part of the rectus
the transverse muscle, the muscle belly
The Transverse is the muscle belly
The transverse strength, the deep abdominal, is a priority to have and keep a flat stomach. They are sometimes overlooked wrongly, in favor of greater rights when you want to have abs quickly and reshape his body while they are at the basis of a firm and lasting maintenance of the abdomen. Indeed the transverse muscles helps to have a flat stomach for it deep muscle belt across the abdomen. This is the deepest abdominal muscle. It is especially enhanced if abdominal exercises are practiced by coupling the contraction to a long, slow exhalation and release a complete inspiration.
3 toning programs
3 years from 1 Ventre program Entrainement-sportif.fr flat meet this priority. They are simple and feasible almost everywhere. They can quickly toning the abdominal muscles. It will take between one and four weeks to observe the first results.
3 exercises to lose belly fat and flatten
3 exercises Flat Belly program
It is also possible to follow the 2 newbie Abs program free download or finally the 3rd program of 15 claddings for toning the abdominal and lose belly fat. In the latter cladding exercises and toning abdominal oblique complement the action of the transverse.
exercise to lose lower stomach toning the lower abs
Reverse Crunch to lose belly fat
Women with lower swollen belly
Lower swollen belly
To complete this bodybuilding program, the lower part of the rectus below the navel also called abdominal bottom, is loaded with abdominal exercise called Reverse Crunch; supine it comes to slowly lift your legs bent dorsal winding.
Abdominal muscles
flat stomach and abdominal muscle belt
Abdominal muscle belt
This scheme allows the abdomen to visualize the muscles involved in the various periods presented. The psoas, iliac and the square of the loins are at the back of the viscera and in front of the spine; they intervene in the ventral sheath static exercise. Transverse, oblique and rectus are ahead of the viscera. The cross is the deepest, it provides most of the effort to maintain to lose too prominent belly.
Check the fast 3 strength exercises of the transverse and oblique abdominal
Practicing a sport burner calories and metabolism activator
To lose belly, jumping rope is the perfect exercise. In addition to a proper diet helps jump in 1 week to refine the figure because many calories are burned and muscles are toned without taking volume. From 50 years in women, it is even a healthy reflex deal with hormonal disturbances of menopause.
a jump rope to have a flat stomach and lose belly fat
Jump rope
By having more muscle mass, basal metabolism is higher because it uses more energy to maintain muscle. It therefore burns more calories, even at rest! In addition the action of jumping moves the tissue, which helps to lose cellulite. With the jump rope you can count at least seven sports for burning calories. In addition to burning calories all these sports also offer the advantage of causing a brewing internal intestines which facilitates the transit and thus helps with fiber and probiotics, to flatten a bloated stomach.
Dieting to lose weight with a low calorie, balanced diet, rich in insoluble fiber and probiotics
When a muscle works it does not lose weight the neighboring region be it the abdomen, buttocks, hips or thighs. The consequence is that losing weight locally, for example only slim belly is almost impossible. One never loses just where you want. By working our muscles it makes you lose weight the whole adipose tissue and this very unevenly. On the diet plan the problem is the same. A low calorie diet is not locally. The following links provide 5 simple and effective dietary advice in general to lose fat all over the body, have a flat stomach and stay healthy:
To lose weight you must eat his fill
Increase the number of meals
Make a fat-free diet
Avoid excessive protein diet
Increase the basic metabolism
Targeted fat loss is not possible, but a bloated stomach or swells during the day because of a sluggish bowel can be easily flattened. We must first chew their food but you also consume foods rich in probiotics and fiber, soluble and insoluble. The result will be better overall ease with the disappearance of constipation and a flattened stomach.
Foods rich in fiber are cereals and wheat bran, fruits and vegetables such as kiwi, apples, pears and dried figs, the basmati rice that the glycemic index is only 45, wholemeal bread and legumes. Brewer's yeast, meanwhile, is rich in probiotics useful for the proper functioning of our intestinal flora. In small amounts it can also eat almonds (23 per day or a handful). Finally ginger facilitates the action of enzymes involved in the process of digestion; it protects also the belly bloating. The fresh root and organic is better with candied ginger.
fruit salad for a good transit
As a snack mid-afternoon or after dinner this salad will be a treat for the taste buds and a benefit for intestinal comfort.
dried figs to lose belly fat and have a good transit
Dried figs to flatten the tummy
Ingredients for a person:
a Kiwi
an Apple
4 dried figs (Baglama, or Protoben Lleida) purchased in bulk in store Biocoop
some grated fresh ginger
a handful of almonds (about 23)
agave syrup
Suffice it to cut into small pieces fruit, kiwi, apple, figs (3.2g of dietary fiber for them), mix them and then sprinkle a little grated ginger. Then scatter the almonds, or 160 calories, this delicious mixture and finish by pouring a few drops of agave syrup.
3 mistakes to avoid to have a flat stomach
Wear a sweat belt to lose weight
sweat belt ineffective solution for a flat stomach
Sweating belt is unnecessary
A widely held belief is that the effectiveness of involving the wearing of a sweat belt and sport to lose belly fat. The fact is that wearing it the same reduced by a sports activity intensity quickly causes heavy sweating, so a significant loss of water but never a loss of localized fat. This efficiency is illusory. A lap belt sweating called prone belt wrong is totally ineffective. Sweating does not lose weight, whether in a particular area of the body, locally or generally. This not only is unnecessary but can be very dangerous because the first physiological consequence of excessive sweating is dehydration. Losing 5-6% of the water stock in humans triggers a sensation of extreme fatigue, severe headaches, an urge to vomit or numbness. From 15% loss death can occur!
Build muscle belly by taking the volume
Muscles abdominals is effective to have a toned stomach and wrapped but if the method is concentric with very long series performed at a slow pace, especially with fillers, there is a risk of increasing the size of muscle fibers and connective tissue, or take mass is not the intention. Also use electrostimulation belt for abs is not enough. But then, how?
How muscle belly
man with no belly
Abs too massive
We must not ask how to do abdominal abdominal muscles but rather what and especially how to work them. To build muscle without gaining volume must work plyometrics for example the oblique abdominals, with times of springs and short, dynamic movements, or by isometric exercises ventral sheath. This type of exercise has little effect on muscle gain and is therefore closer to the objective, to have a muscular belly and flat.
Taking appetite suppressant medications, laxatives or diet fat burners belly
Sport and balanced low-calorie diet is the only healthy and effective approach to losing belly fat. The so-called diet pills without side effects do not exist. Laxatives and diuretics are losing mostly water and many minerals resulting risk of hypotension and cardiac disorders. Anorectic appetite suppressant trigger tachycardia, constipation, dry mouth and anxiety. fat burners because stimulants within them, are causing many fatalities.
Playing sports helps to lose weight but not enough to lose belly fat. If you want to lose weight, it is not only playing sports but also change your diet.
What else to lose weight?
Running is the best sport to lose weight: Running helps lose weight because it asks more of 2-thirds of the human body muscles. Basal metabolism is increased by doing weight training
You are a woman and you want to know how slim the thighs. Your desire is not exceptional because fat has a greater tendency for women to be housed on the thighs
Questions
rope jumping program to regain a flat stomach
I am currently doing the jump rope. Before I weighed 58 kilos after a strict diet; at the end of it the yoyo effect me back 9 kg. What do you advise me to find a flat stomach and visible abs?
How to lose weight in adolescence?
I can not lose belly fat. I'm 15 years old. I measure 1m65 for 66 kg. I frequent assiduously my gym 4 to 5 times a week for an hour each time around. I would like to lose belly fat without gaining muscle.
Losing belly playing tennis
I love playing tennis and I wonder how this sport can afford to lose belly fat and get my flat stomach.
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