In addition to eating a healthy and balanced diet, it is essential to follow a series of exercise routines to get rid of localized fat in the belly area
When you have a prominent belly or fallen, with large amounts of accumulated fat, it is difficult for certain clothes adapt properly.This belly is not achieved from one day to another and therefore it is not logical to lose that fat doing sit-ups in little weather
The way to lose fat in the area of the stomach that hangs, is through the loss of total body fat , and can only be achieved through a healthy diet and physical exercise.
TIPS FOR HAVING A FLAT BELLY
- First decrease the swelling, avoiding processed foods that cause weight gain and swelling due to large amounts of fat, salt and refined sugar, and replace them with as natural as possible foods , such as fruits and vegetables, whole grains , fish, eggs, lean meat, chicken and fish, to reduce calories and avoid overeating.
- Then, avoid stress , because when you are stressed the production of the hormone cortisol increases, which is one of the main causes of weight gain in the abdomen, so it is important to perform relaxation techniques or other therapies that can help you relax. .
- He also practices physical exercise and performs weight training three days a week . Perform a circuit of resistance exercises with few breaks and for 30 to 40 minutes; performs a series of 15 to 20 repetitions per exercise.
- After weight training, perform abdominal exercises and choose an exercise for all abdominal muscles
- To finish, perform 20 to 30 minutes of light cardio after lifting weights and abs , to increase the amount of fat burned during training. Try pedaling on a stationary bike at a slow pace and high resistance.
Abdominal routine to lose fat.
Make crunches to work the muscles in the front of the abdomen . This exercise works great and that’s why you should include it in your routine.
To begin, lie on your back with your knees bent and your feet resting on the floor. Then place your hands behind your head, keeping your elbows open.
Expel the air and lift the shoulders off the ground. Then keep a space between the chin and chest to avoid straining the neck; inhale and return to the initial position. Repeat three sets of 25 repetitions.
The lateral abdominals are coupled with the external obliques to work the sides of the waist. Start on your side with the lower arm in front of you, on the floor and legs straight. After placing the upper hand behind the head, exhale and lift the upper body with the feet on the floor at the same time. Finally, inhale and return to the initial position, performing 25 repetitions on each side.
This exercise, called crunch or ironing, is very effective. You must keep for 30 seconds; you can increase progressively 60 seconds and later 90. With this exercise you will get a strong »core», for this reason it is so recommended.
Do three repetitions of this exercise. Watch the explanatory video
Perform Burpees , to work several muscle groups at the same time, as indicated in the video. This exercise is great combined with a good diet to lose fat. For this reason we recommend it. Make three sets of 15 repetitions.
With this abdominal routine you will strengthen the entire area. However, if you want to lose fat you will have to combine it with a healthy diet. With this you will lose total fat and you will be able to define your abs.