In the process of losing weight, it is important to consider various points. Unfortunately, there are quite a lot of problem areas, and it is important to work through each of them. It is especially important to get rid of the so-called life preserver. This is the customary name for those fat deposits that are especially clearly visible in the abdomen and sides. This is the area that causes the most difficulties. Today we will learn how to remove a lifebuoy on the stomach, we will give effective techniques.
An integrated approach is of great importance here. It is important not only to limit the consumption of harmful foods, but to adhere to a certain diet for some time. It is imperative to pay attention to various exercises, preferably performing them in combination. In addition, you should switch to a thoughtful daily routine, always sticking to the same schedule. It’s ideal if you also have a useful hobby. This could be running or swimming, cycling or roller skating. Walk more, be in the fresh air more often.
Only an integrated approach and targeted work will help you get rid of the lifeline on your stomach, quickly lose weight and lose unwanted volumes.
High intensity exercise
Losing fat directly from the belly is a labor-intensive and, to a certain extent, pointless idea. Instead, it is better to rely on exercises that help speed up your metabolism and promote overall fat burning.
High intensity interval training is best for this purpose. This workout combines periods of high and low intensity, and lasts only 30-40 minutes.
Studies have shown that, compared to traditional cardio exercises, this workout is many times more effective in helping you lose excess fat from your entire body.
Canadian scientists conducted an experiment. They divided the subjects into two groups. The first group did regular aerobics, the second did high-intensity interval training.
The first group, which did aerobics as we all know it, burned 48 percent more calories per session. Sounds impressive, doesn't it?
However, don't rush. The group that did high-intensity interval training burned 900 percent more fat in 15 weeks than the first group did in 20 weeks.
This suggests that the number of calories burned does not always directly correlate with the number of fat cells lost.
In addition, high-intensity interval training lasts less time, which is a definite plus for a modern person.
How to Lose Side Fat with High Intensity Interval Training?
Before you begin this workout, remember that it requires maximum effort.
In other words, you should find it difficult to speak during the exercises and should lose your breath towards the end of the interval. When running, try to push up to 85 percent of your maximum speed.
Interval running looks like this:
- 2 minutes dynamic warm-up
- Fast run 15 seconds
- Step 60-90 seconds
- Then run again and so on 10-15 times.
As soon as it becomes easy for you to stick to this rhythm, reduce the rest time and increase the “work” time.
If you're not a keen runner but are interested in high-intensity interval training, consider cycling or doing jumping jacks instead of running.
Of course the goal should be 20-30 minutes of exercise 2-3 times a week. This time is enough to, provided proper nutrition, get your body in shape and get rid of the sides.
Choose a way to lose weight
So, let's think about how to remove our “life preserver,” which we don’t really need, at home.
There are several strategies that include diet, massage, exercise. It is better to use these funds in combination. Otherwise there will be little effect. But first, let's get to know each of them separately.
Self-massage
A way accessible to everyone. You don't need to have any special knowledge. The manipulations are simple and can be done even in bed before or after sleep.
While you are watching the series, lying down, taking a bath, take 10-15 minutes for yourself. The body will be grateful.
You need to massage yourself carefully. If you have diseases of the blood vessels, reproductive system, or are pregnant, this option is not suitable for you. Also, you should not start taking action immediately after eating. Wait an hour and a half.
Lie on your back, relax all your muscles. Start pinching the skin, grabbing fat deposits if possible, in a clockwise direction. Gradually you will feel slight pain. Perform the movements for 5 minutes, increasing the pressure. The skin should turn red.
Another good remedy is a warm shower massage. Turn on high water pressure and move the watering can clockwise in problem areas. The effect will be more noticeable if you do contrast baths: alternate warm and cold water.
Another exercise is fat rolls. Take the fat apron in your hands and roll it with your fingers. It will be unpleasant, but useful. These procedures do not leave bruises.
Well, if you want something more powerful than manipulation at home, you should take a course of hardware massage at a beauty salon.
Nutrition
In order to remove excess fat from the sides, it is very important to adhere to proper nutrition.
Why? Because no matter how intensely you exercise, if you consume more calories than you burn, it is almost impossible to lose fat.
It should also be noted that if your diet is dominated by unhealthy foods (convenience foods and fast food), this leads to excessive activity of hormones such as inulin, which lead to increased accumulation of fat mass.
What is nutrition for fat burning?
First of all, it is necessary to minimize (or better yet completely eliminate) the amount of processed foods consumed, foods high in sugar and gluten. All these products do not bring any benefit to the body. They only increase sugar levels, lead to a surge in insulin and subsequent deposition of fat on the sides.
Choose whole grains, lean meats, eggs, healthy fats such as avocado, olive oil and nuts, fish, vegetables, fruits.
To ensure that the diet does not seem like hard labor, use your imagination. Come up with new recipes and don't be afraid to experiment with products. Show your body that healthy food can also be tasty and beautiful.
Mixed exercises
Training large muscle groups is another way to lose side fat.
These exercises involve large muscle groups and target the entire body. Classic mixed exercises include squats, lunges and deadlifts.
Why are these exercises suitable for quickly losing excess fat?
Performing such exercises leads to an increase in lean muscle mass, and this leads to an acceleration of metabolism.
This type of exercise leads to oxygen debt, also known as excess oxygen consumption after exercise.
Oxygen debt is essentially an increase in calories burned by our body after exercise. This is because after intense exercise, the body takes some time to restore oxygen levels and remove excess lactic acid (not to mention muscle recovery).
This effect is extremely strong. Studies have shown that after a high-intensity workout, metabolism increases by 4.2 percent and remains at that level for up to 16 hours.
As you can see, oxygen debt is our best friend when it comes to losing excess fat.
Set of exercises
It is best to perform exercises that involve the maximum number of muscle groups.
You can also use equipment that is heavy enough to allow you to perform a maximum of 6-8 repetitions with relatively little rest time.
Perform the following exercises in a circuit with short rest between sets.
1. Bent-over dumbbell rows (3 sets of 6-8 reps per arm);
2. Deadlift (3 sets of 6-8 reps);
3. Lunges with dumbbells (3 sets of 6-8 repetitions on each leg);
- Squats with dumbbells (3 sets of 6-8 reps);
If necessary, the order of exercises can be changed.
How to escape from the “lifebuoy”
Most of the adipose tissue that forms the “lifeline” consists of visceral fat, which is particularly stable, since it represents an emergency reserve, used only in the most extreme cases. For women, who bear the main responsibility for procreation, this is especially important. The human body continues to obey the laws developed during evolution hundreds of thousands of years ago. To force him to waste this reserve, we have to artificially create extreme conditions for ourselves. This can be achieved by increasing physical activity and a diet that excludes the systematic consumption of refractory fats - lard, fatty varieties of beef and lamb, as well as easily digestible “fast” carbohydrates, the most famous and popular of which is sugar.
Gymnastics
You can remove the life preserver in the abdomen and sides with the help of exercises suitable for both women and men. Approximate complex:
- Lifting dumbbells in a horizontal tilt. Lie on the floor on your stomach. Holding the dumbbells parallel to the body and leaning on them, straighten your arms at the elbows, creating two points of support. The third point should be the toes of the legs straightened at the knees. In this case, the feet are positioned perpendicular to the floor, the head is straightened, and the entire body is a straight line inclined to the floor at an acute angle. Alternately bend your right and left arm at the elbow, lifting it off the floor, lifting the dumbbell and leaning on your toes and the opposite hand.
- Vertical bends with dumbbells. Stand up straight, holding dumbbells in your lowered hands in front of you, bend your torso forward with the dumbbells touching the floor, then straighten up. Do not bend your legs at the knees, do not bend your arms at the elbows, keep your back and head straight.
The weight of the dumbbells and the repetition rate allow you to adjust the load - in the male version, both are greater.
Training should be done every other day. Women perform each exercise of the complex 5-7 times, men – 10-15 (depending on the level of physical fitness). Rest before a new exercise is no more than 1 minute.
Diet
You need to exclude all sweets from your diet, any baked goods made from white flour, including white bread, pasta, white rice and potatoes are also prohibited. Whole grains, raw and stewed vegetables, rabbit, chicken, turkey meat are recommended, and for dessert - dried fruits and fruits (except bananas and grapes). The basis of the diet is proteins and complex carbohydrates, a small amount of animal fat is acceptable. The amount of salt in food should be reduced to a minimum, as it retains moisture in the body. Meals should be six times a day, the serving size does not exceed the volume of two fists connected together. The drinking regime assumes a daily intake of two liters of clean still water.
Rest
Believe it or not, rest also plays an important role in the fat burning process, especially in the abdominal area.
This is because exercise is an inherently stressful activity. Stress causes muscles to adapt and become larger. Cardio exercise acts as a stressor for the heart, thus strengthening the condition of the cardiovascular system.
Despite all the benefits of stress, it is important to remember that too much stress leads to excessive cortisol production.
Cortisol is a hormone that, for example, affects sleep processes. Accordingly, its excess can lead to insomnia.
Sleep disturbances, in turn, often lead to the accumulation of fat mass. That is why it is important not only to exercise regularly and monitor your diet, but also not to neglect rest. Don't strive for instant results if you don't want health problems.
A diverse approach to a healthy lifestyle
Exercise regularly, eat right, and the fat on your sides will go away in a matter of days.
But remember that the area around the abdomen is often the last area to lose weight. That is, first you will lose weight in all other problem areas, and only then the hated lifeline will go away.
Be patient, don't strive for quick results, and don't be discouraged if progress is slower than you would like. Don't give up and you will definitely see the desired result!
Source: https://yurielkaim.com/how-to-lose-your-love-handles/
Best Fat Burning Foods
We advise you to consider the following list of products. They can become your best helpers when getting rid of the life preserver. Try to include as many different foods from the list as possible in your menu.
- Oranges, grapefruits.
- Cucumbers.
- Apples, it is better to take green ones.
- Reduced fat dairy products.
- Peanut. It should be consumed in limited quantities.
- Oatmeal.
- Green tea. Prepare it without sugar, but with lemon slices.
If you act comprehensively and purposefully, you can quickly remove the life preserver on your stomach.
