ינהאַלט
Probably the most important for many is the question of how to remove belly fat. Today we will try to comprehensively answer this burning question and also offer you step by step instructions about how to build a press at home.
4 main factors that will help you to quickly remove belly fat
1. Cardio workout
Cardio exercises help burn excess fat and improve metabolism. This is because during aerobic exercise quickens your heart rate and accelerating blood circulation. Therefore, it is a regular cardio workout helps to get rid of belly fatand throughout the body. You can endlessly swing a press and to not achieve anything, if you avoid aerobic exercise. So, how to build a press at home? For a start, do some cardio workouts.
2. Workout for the whole body
It is important to notice that local weight loss is impossible. It is impossible to remove only the belly/hips/flanks/breeches, etc. is losing weight the entire body as a whole, not its individual parts, so you must train the entire body. The more different muscles you use when training, the more successful the training. In addition, the abdominal muscles are active and when you exercise for hands, legs and back. If you want to quickly pump up the press — train the whole body.
3. Core workouts
To pump up the press and make cubes, you need to work the abdominal muscles. So about the exercises also do not forget. At the genetic level girls to pump up the press until the cubes are much harder than the men, but to make a neat flat belly under the force of each. The workouts are necessary and important, but it is not necessary to deal בלויז with them. It is simply inefficient. Besides, even without them you can achieve a beautiful press, recommended reading: 5 good reasons why you do NOT need to swing press.
קסנומקס. עסנוואַרג
However, even a daily workout will be useless if you consume calories a day more than you consume. All eaten above normal is delayed, the person on problem areas as fat. How to build a press and make it flat, if the top muscle body fat? Nutrition is 70% of success in the question of how to remove belly fat.
Step-by-step instructions on how to build a press at home:
1. Start to count calories and plan your daily menu. How to start counting calories, we already wrote in detail. This should be performed at least 6-8 weeks until you get used to the new diet.
2. Forget the hunger strike, fasting days and mono (buckwheat, Apple, etc.). Do not reduce caloric intake below your standards! You will slow down metabolism, and results will not achieve.
3. Make yourself a fitness plan for the month based on the following guidelines:
- איר זאָל האָבן 2 aerobic workouts a week, no less. Look: Cardio workout at home
- Turn to the fitness plan 2 workout on the press. View: Top 50 exercises for the abdominal muscles
- 1-2 times do workouts for the whole body. View: strength training with dumbbells
If you go to the gym or group classes, follow roughly the same principle of load distribution.
This is the optimal method of how to pump up the press and clean the stomach. All 4 factors, about which we wrote above, work in tandem and complement each other. If you want fast and quality results, you should not neglect any one of them. Take action now: make your diet for the next two days and make a fitness plan for a week. Most importantly, do not be afraid to start!
Questions and answers about how to pump up the press and clean the stomach
1. How to remove belly fat, if I don’t like exercise? Will the diet in my case?
Depends what you mean by the word diet. If you mean different hungry and mono, we, of course, is not recommended. Suggest you stick to a limited supply within a fixed energy intake. This will help you lose weight and remove belly fat. For how long and to what extent — depends on your body. Just do not rush it, trimming the diet more and more.
Workout will help you פאַרלירן וואָג פאַסטער. In addition, you will get rid of dandruff and will make your body more elastic. Without exercise to make cubes almost impossible. If you do not like to do, look at the programmes of stretching, for example, Body Balance. They will help to bring your muscles in tone.
2. I do a daily ten-minute training for the press. Will it help me to build the press?
You build your muscles, but not working to reduce the fat, and in fact it is the main obstacle on the way to 6 cubes. You can not lose weight in the stomach, only doing crunches. In order to remove belly fat, you need a comprehensive approach, which we wrote above.
3. My friend rocked the press daily and did nothing else, and for a month has made a perfect belly. Still, this method works?
This method works only for certain genetics. Maybe for your girlfriend belly generally is not a problem area. Or the body is so responsive even on a small exercise that you can pump up the press only twists. This case is unusual. It is not necessary to follow the path of least resistance, so you just quickly disappointed in the results.
It is important to understand that a significant role in the formation of the shapes is played by genetics. Some eat everything, do not do fitness and have the perfect body. Other without sport and diet immediately gain weight. Others can’t lose weight in the hips, and the fourth I do not understand how to remove belly fat. This ZDofRehoboam, if someone help daily twisting for 10 minutes a day, but these people are still a minority.
4. I’m doing 5-6 times a week, but the diet is not being followed. This could be the reason why I’m not losing weight?
Of course. Imagine your daily norm of 2200 kcal (take approximate numbers). With this diet you will not to lose weight or to get better. For example, you do not follow the meals and eat 3000 kcal a day. An hour of fitness you will burn 400-500 calories. This means that your surplus will be about 300 calories daily which is about 15% above normal. And every day, this “surplus” is distributed on your body as fat. So think about the role of nutrition in the formation of the body even with daily activities.
So, now you have a quick guide how to build a press at home. It remains only to pull myself together and start working on your body to clean the stomach in the shortest possible time.
Make sure to read the article: How to remove belly fat: basic rules, tips, features and exercises
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