The content of the article
- What is tummy drying
- How to determine visceral fat
- How to quickly burn belly fat
- How to dry your stomach at home
- Exercises to reduce the abdomen
- Diet for fat on the stomach and sides
- Drying press for girls
- Tummy drying for men
- How to eat to remove belly fat
- What foods burn belly fat
Losing extra pounds in the waist and sides is one of the main tasks in losing weight. In this part of the body is visceral fat, which protects the internal organs from damage. For this reason, tummy drying should include cardio training with intense exercise, plus a balanced diet. This will help eliminate unwanted centimeters by strengthening the abdominal muscles..
What is tummy drying
Even slender people can have small deposits in the side area. To get rid of them, you should resort to a special system. Drying the press and sides requires both physical activity and proper nutrition. By eliminating carbohydrates from the diet, you can reduce the amount of visceral fat and lose weight. The main thing is to gradually increase the load, continue to engage, not expecting quick results. The drying process may take several weeks or even months..
How to determine visceral fat
In the abdomen, 2 types of adipose tissue are concentrated: visceral (sometimes called active) and subcutaneous fat. The latter is a small layer that is easy to get rid of. However, visceral fat is located a little deeper in the abdominal cavity, close to the internal organs. A small amount of these lipids protects the liver, pancreas and intestines from damage. Excessive active fat poses a serious threat to human health: metabolism is impaired, blood pressure rises, cholesterol levels.
How to recognize a problem? You can sign up for an MRI or CT scan to determine the exact percentage of visceral fat in your body. However, this is an expensive and medically unhelpful procedure. It is better to measure the waist and hips by comparing the ratio of these indicators. Visceral fat often threatens people with an apple shape, which is characterized by slender hips and a full belly. The critical indicator for men will be 102 cm at the waist, 88 cm – for girls.
How to quickly burn belly fat
Losing body fat in the area of the sides and waist is a laborious but feasible task. How to dry your stomach? You need to adhere to a diet, perform interval loads that will help to get the press in cubes. How much can I remove my stomach? Eliminating visceral fat is not so simple. With intensive training, you can achieve a certain result in a few weeks. You can lose weight in a week, but he quickly returns. How to dry your stomach:
- Do warm-up for 7-10 minutes (bends, squats).
- Perform cardio exercises 3-6 times a week.
- Alternate heavy loads with short breaks.
- Exclude carbohydrates from the diet.
How to dry your stomach at home
To get pumped up press, it is not necessary to go to the gym. You can practice at home or on the street. It is very important to train regularly to get the maximum result. Below are the sports loads that allow you to remove fat from the sides and abdomen, which have proven their effectiveness:
- cardio loads.
Exercises to reduce the abdomen
Interval training is the best way to get rid of visceral fat. Loads increase blood circulation, which helps to quickly lose weight. Fitness can be practiced both in the gym and at home. The main thing is to do everything honestly. Drying belly fat includes the following exercises:
- Twisting. Lie on your back with your knees bent. Put your hands behind your head, and as you exhale reach for the ceiling, raising your body 45 degrees. Duration – 7-8 times.
- Raising legs. From a prone position, raise your legs perpendicular to the body, adhering with your hands and straining the press. Perform 5-6 times.
- Drying for the abdomen also includes reverse twisting. Lie on your back with your knees bent. Hands on the waist. Raise your knees to your chest as you exhale and slowly return to the starting position. Do 12 sets.
- Scissors. Lie with your legs extended. Hands behind your head. Raising the right leg, reach for the left elbow and vice versa. Fulfillment: 8 times on each side.
Diet for fat on the stomach and sides
It is not necessary to starve to lose excess deposits. It is necessary to exclude carbohydrates and adhere to a healthy lifestyle. The diet for drying the abdomen includes the following steps:
- Protein-rich foods should be consumed..
- Reduce carbohydrates.
- Exclude salt, sugar from the menu.
- There are fiber-rich foods.
- Reduce calories in your diet by 30-35%.
- Exclude sugary drinks.
Drying press for girls
Women are much more difficult to get rid of visceral fat. It is a kind of “pillow” for internal organs, reducing the risk of “female” chronic diseases. During pregnancy, this layer protects 2 organisms from a variety of negative influences. However, an excess of active lipids is just as harmful as its deficiency. To remove fat from the sides and abdomen, the girl needs to perform a set of exercises, each 8 times:
- Start with a warm up.
- Jump rope. Jump 10-13 minutes.
- V-shaped squats. Squat, rest your hands on the floor. As you exhale, try to raise your legs off the ground, stretching them forward.
- Strap. Stand on your elbows and stretch your right knee to the left side of the body, then vice versa.
- Circles. Lie down, legs lift up perpendicular to the body. Holding palms, conditionally draw circles in the air with your feet.
Tummy drying for men
You can get a relief press in a couple of months of intensive training. This will help a balanced meal, regular interval training, restoring sleep. Bodybuilding is another way to build waist and torso muscles. How to burn fat on the abdomen and sides of a man:
- Perform aerobic exercise. Basketball, football, running, cycling.
- Power program (bench press, weight lifting, push-ups, etc.)
- Lunges forward with dumbbells. Strengthen the gluteal, quadriceps muscles, muscles of the hips, calves, abdominal cavity.
- Exercise “bike.” Lie down, raise your legs and “pedal” in the air.
How to eat to remove belly fat
Diet is another way to get a beautiful abs. How to dry belly fat? Do not starve: you must adhere to an effective plan of action to lose weight. Proper nutrition for drying the abdomen will help achieve cubes in the press. What you need to eat:
- 10 grams of soluble fiber per day. It reduces visceral fat..
- Products containing omega-3 fatty acids (vegetable fat, flaxseed).
- Boiled or raw vegetables.
- Eat kefir or natural yogurt with probiotics.
- For breakfast, it is better to eat oatmeal in the water with dried fruits, nuts..
- To drink a lot of water.
What foods burn belly fat
Do not exclude all the goodies from the diet: studies have shown that some high-calorie foods, such as cereals, bananas, contribute to weight loss. Healthy food is a source of energy that a person needs for enhanced training. Products to help burn belly fat:
- light soups, broths;
- boiled eggs;
- hot chili peppers;
- chicken meat;
- milk, cottage cheese, kefir;
- Coconut oil;
- fruits, berries (raspberries, kiwi, banana, grapefruit);
- onion garlic;
- leafy greens;
- low-fat baked fish (tuna);
- whole grain cereals.
Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.