Do some cardio exercises
Cardio Exercise
Perform 30 minutes of cardio exercise at least three times a week. During each workout you will burn about 200 calories. Moreover, by doing cardio exercises in the morning on an empty stomach, you can burn three times more excess body fat. Since you haven't eaten at night, your body's sugar levels are low, making the early morning hours the optimal time to lose weight and get rid of excess belly fat. When you perform cardio exercise in this manner, your body uses your fat stores as fuel.
How to make a proper diet to lose belly fat
You have decided to pull yourself together and remove belly fat so that you can get toned abs in the future. You need to start with your diet. To do this, you need to calculate your calorie intake per day.
The best formula for calculation is the Harissa-Benedict formula, which can be quickly found online or on our website . To calculate, you will need your body parameters: gender, age, height and weight. Next, you will need to multiply the resulting figure from the formula by the coefficient of your activity during the day.
The last part of the calculation is to calculate the deficit. This figure must be recalculated every month. Typically, a deficit of 10% of your total daily calories is enough to start losing weight. The main thing is not to exhaust your body with cruel restrictions. Hunger strikes and diets put the body into a state of stress and after the diet is over, a person often regains all the kilograms that were lost with such difficulty.
In order to pump up your abs in the future and remove your stomach and sides, experts recommend:
- Calculate your calorie intake per day. Weigh your food and keep a food diary. But don't reach the point of fanaticism. If you don’t know where to start, seek help from a nutritionist.
- Eat balanced. You don't need to fill up your calorie intake with vegetables alone. The body needs all macronutrients: carbohydrates, proteins, and fats. The main thing is measure. Remember, a severe lack of one of the macronutrients leads to various diseases. Thus, a lack of fatty foods in a woman’s diet leads to serious hormonal imbalances. Therefore, it is not recommended to lower the fat level below 1 gram per kilogram of weight.
- Do not abuse junk food and alcohol. Junk food is synonymous with fast food. Constantly eating at fast food restaurants, it is difficult to keep yourself within the daily calorie intake, since junk food is a huge amount of calories with minimal biological value. This food is practically devoid of beneficial vitamins and microelements that are so important for the human body. It's the same with alcohol. In addition to the pleasant sensations from consuming alcoholic beverages, a person receives a huge amount of extra calories. Everything is good in moderation.
- Eat as you feel comfortable. Eat three times a day, or six - only your body knows how much is right for it. The main thing is to stay within your calorie limits.
- Adjust your drinking regime. A sufficient amount of clean drinking water will ensure proper metabolism and relieve intestinal problems. The amount of water you need depends on you and your activity during the day. An approximate figure is 30 milliliters per kilogram of body weight.
A few videos on the topic:
By following these simple tips, the extra pounds from your tummy will go away and will not return. You just need to take control of everything. Remember: before you make your abs pumped, you first need to remove your belly. But not the other way around.
More on the topic >> Remove belly fat without exhausting diets. Qualitatively. Part 2.
Reduce your calorie intake
If you burn more calories than you consume, your excess body fat will decrease. The best way to reduce the number of calories you consume is to reduce your fat intake in your diet. Each gram of fat contains 9 calories, which is twice the amount of calories contained in one gram of protein or carbohydrates. Try to eat low-fat or low-fat foods. However, you should not completely exclude fat from your diet; this applies to products containing polyunsaturated fatty acids that are simply necessary for the body (nuts, vegetable oils, fish and other seafood).
An effective monthly exercise program
Exercises for losing belly fat
The Planck complex is best done separately from other exercises.
The Planck complex is best done separately from other exercises; it can be combined with running or other cardio for a greater weight loss effect. Crunches and leg raises can be integrated into your overall strength training. Thus, against the general background of training sessions, the cycle of exercises for the press for a week will look like this:
- Monday - general strength training, 2 sets of bar leg raises, 2 sets of bar crunches and 2 sets of floor crunches;
- Tuesday - cardio + Plank complex;
- Wednesday - general strength training, 2 sets of bar leg raises, 2 sets of bar crunches and 2 sets of floor crunches;
- Thursday - cardio + Plank complex;
- Friday - general strength training, 2 sets of bar leg raises, 2 sets of bar crunches and 2 sets of floor crunches;
- Saturday and Sunday - gymnastics, recovery and rest.
To lose weight, you need to pump up your abs not only for your figure, but also for your health, since the muscles of the abdominal part of the body affect the health of the spine and some internal organs.
Reduce your carbohydrate intake
Following a proper diet is one of the conditions for beautiful abs.
Carbohydrates in the diet are necessary for energy, but consuming more of them than necessary will lead to an increase in body fat. When your body's carbohydrate reserves are replenished, the excess sugar turns into fat. If you reduce your carbohydrate intake, your body will be forced to burn stored fat for energy. To achieve this effect, you need carbohydrates to make up less than 50% of your total daily calorie intake. When choosing foods containing carbohydrates, take those with a low glycemic index (cereals, durum pasta, vegetables, etc.).
Train your abdominal muscles
Do exercises for all parts of the abs
Potentially, every person has abs. The problem is that the abdominal muscles are hidden under a layer of fat deposits. It is important to perform special exercises to pump up your abs. However, it doesn't matter how much exercise you do if your abdominal muscles are hidden by a layer of fat. No one will see your pumped up abs underneath. In fact, your body fat percentage should be less than 10% before you can notice any visible benefits from doing abdominal exercises. But even if you cannot see individual muscles, muscle tone and elasticity of the abdominal muscles will not allow your “abdomen” to protrude forward. Choose a series of exercises that will pump all parts of the abs. Raising the torso from a lying position on an inclined bench with your head down or flexing and extending the upper torso on a block or strength training machine is aimed at working out the upper part of the abs, pulling the hips to the chest pumps up the lower part of the abs, and lifting the torso with turns to the right and left from the position lying on an inclined bench with your head down ensures the development of the oblique abdominal muscles. Perform three sets of each exercise two or three times weekly.
Is it possible to lose belly fat by pumping up your abs and doing nothing else?
If a person is far from fitness, then this idea of removing the belly by pumping up the abs may seem quite logical. If you work on a certain part of the body, then sooner or later it should become ideal, right? But the human body is designed a little differently.
Let's start with the fact that, as I have already said in all my other articles, fat is not burned locally. If you pump up your abs, fat can come off from your stomach, legs, and even your cheeks. If you pump your butt, the effect will be similar.
With any physical activity, fat is removed from the entire body, and first of all from where it is easier to get it from. That is, from problem areas where fat likes to be deposited the most, it will leave more slowly.
In addition, if you just pump up your abs, and then go to the kitchen and make a pan of dumplings, then there’s no question of any abs. In order to lose fat, you need to create a calorie deficit, that is, eat less and eat healthy. I wrote about this in articles on nutrition for weight loss for men and women.
But, purely theoretically, if you create a calorie deficit with the help of proper nutrition and physical activity (in our case, this is abdominal training), then fat will also disappear from the abdomen. Therefore, it is possible to remove your belly by pumping up your abs. But doing this is at least stupid and strange.
Fat burners
Try using fat burners - special sports supplements that speed up metabolic processes in the body. This can speed up the process of getting rid of fat deposits. Be sure to read the product label information carefully. If you have any contraindications to its use, consult your doctor before using fat burning supplements. Buy fat burners only in specialized sports nutrition stores.
Exercises for the abs
Mill
Stand with your feet slightly apart, holding a kettlebell or heavy dumbbell overhead. Bend sideways at your hip, placing one hand on your shin to maintain balance and holding a dumbbell overhead with your other hand. Stand up straight to complete the exercise. To make it more challenging, do the mill with a barbell.
Side plank with leg raised
Get into a side plank position, supporting your weight on one hand or forearm, with your feet on top of each other (or both on the floor if that's too challenging). Raise your top leg, keeping your body in a straight line, then lower it.
Three-legged plank
The one-arm plank works well on the obliques, but without the bench your abs will burn. Get into a plank position with your feet wide apart and hold a dumbbell in one hand. Raise it up to your armpit, stop, then lower it. Try to complete all reps without lowering the dumbbell to the floor, then do the same on the other side.
One-arm push-ups
Rocky-style one-arm push-ups will work your obliques well if you have the strength for it, but if not, try this version. Place your feet wide and lean one hand on a bench, table or barbell. Lower yourself until your chest touches the support, then push up. Do all reps on one side, then switch hands.
Climber with TRX
Get into a plank position with the TRX straps on your feet and your hands on the floor. One at a time, pull your knees toward your chest, pause for a second, then return your leg to the starting position.
Crunches with TRX
With your feet on the TRX loops and your hands on the floor, bend at the hips to bring your legs closer to your head until you form an inverted V. Pause at the top and then lower down. This exercise will allow you to pump up your lower abdomen.
Leg pull-up with bent arms
Hang from the bar with your arms bent at a 90-degree angle. Raise your legs (bend your knees if necessary, but keep them straight if possible), pause at the top, then lower them.
Walk in plank
Get into a plank position in front of a box, bench, or couch, then “walk forward” with one arm, supporting your core. Go back and do the next repetition with the other hand. Want to engage your pectoral muscles? Add push-ups between reps.
