Quit all junk food, actively participate in sports can not lose the fat on the stomach? This is very frustrating, but it doesn't have to be forever lost. With age, the abdomen should be more tactical. Here are some ways to adjust your good habits to make it more effective.
1. Speed ​​up your walking
Accelerating the pace of walking can allow you to lose about 25% more calories, and lose the fat on your stomach. Studies have shown that even people who exercise consume the same amount of calories in a week, those who exercise for a short period of time but exercise with high intensity will lose 20% of their belly fat after three months and do long-term relaxation exercises. People lose weight without progress.
So stick to 2 to 3 times a week speed exercise, insist on 30 minutes each time. The speed of walking should be such that you don’t care about speaking. If you can't reach this level during the entire exercise, you can speed up and move fast and slow.
Some simple methods that can be used at intervals:
Bring an MP3 and speed up the walk each time another song starts.
Bring a sports watch and walk quickly for every 3-5 minutes, after which 3-5 minutes can be taken at a moderate pace.
On the slope, take a quick step to the top of the hill, the sooner the better. Then go back to the original slope, as a kind of rest. Repeat this exercise.
2. Use exercise ball
To make the abdomen thinner faster, you can use an exercise ball instead. Studies have shown that the use of exercise balls can allow more than 40% of the upper abdomen and 47% more of the muscles of the lateral abdomen to participate in the process of belly reduction, making the abdomen more effective. Then, you add some exercise to deepen the muscles in your abdomen, because the key to having a flat stomach is to get every muscle in the abdomen to get exercise.
Push-up exercise is a relatively simple exercise to effectively reduce belly. First lying on the floor, supporting with your elbows and forearms. Then lift the hips and waist so that everything from head to toe is in a straight line. Hold this position for 30-60 minutes. Then try the lateral support again: support the forearm, elbows and legs of one hand, bend the hips and legs, and straighten the other hand.
3. Resistance movement
Aerobic exercise such as quick walking or jogging exercise is effective for reducing belly, but regular exercise for general exercise will make belly reduction better. One study showed that high-intensity total body resistance exercise combined with aerobic exercise methods, the lost belly fat is 4 times that of people who only do aerobic exercise. It is not easy to rebound with this fat-reducing exercise.
4. Balance exercise
Simple lower body movements, such as squats or sit-ups, are good ways to strengthen the body's abdominal muscles and flatten the abdomen. If you want to challenge the balance of your body, if you only use one foot or stand on an inflatable plate (the fitness shop sells) to support it, it will help your body to exercise every muscle. When you reduce the area of ​​body support, such as using only one foot as support, your balance will be reduced, and the body will use all the muscles of the abdomen to ensure that you do not lose balance. So, try to lift your hind leg while doing a lunge, or do some squats.
Other ways to reduce body weight while exercising
Lift a heavy object up to the head while doing lunges or squats. Because the abdomen is the hub connecting the upper body and the lower half of the body, the abdomen needs more strength to maintain the upper and lower body balance and help reduce the stomach.
5. sufficient sleep
A proper diet and regular exercise can help you avoid stress and central obesity. There is only one condition to achieve this effect, that is, adequate sleep. Lack of sleep will increase your anti-stress hormones, as well as abdominal fat. Adults who sleep five to six hours a night are more likely to gain weight by 10 pounds than those who sleep seven to eight hours.
6. Drinking green tea
Green tea is not only good for your skin, preventing cancer, but also an effective drink for belly reduction. In a 12-week experiment, people who drank 4 cups of green tea a day were more likely to lose weight than those who drank the same amount of caffeine beverages a day. Experts believe that catechins accelerate the burning of fat.
7. One week exercise plan
In order to speed up belly reduction, here are all the health habits related to sports and one-week belly tips. If you don't have much time to finish all the exercises, you can start from the part of aerobic exercise. Then with the whole body's strength training, and finally some abdominal exercises.
Monday: Stable rhythmic aerobic exercise (at least 30 minutes)
Tuesday: Accelerated aerobic exercise, or interval aerobic exercise (at least 30 minutes); body strength exercises, including at least 2 standing balance exercises (20 to 30 minutes)
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