How to lose belly quickly for man or woman, what sports program is it better to follow to tone the abdominal muscle belt and remove abdominal fat without a restrictive diet? As everyone knows, to get rid of belly fat fast is very difficult! All those who have ventured along this path know that there is no miracle recipe for burning fat without effort.
Here is a series of tips that will help you eliminate this abdominal fat which also weighs on the morale.
Belly fat, dangerous for your health
In addition to being unsightly, excess fat on the stomach is also harmful to health, and many scientific studies have proved it. Indeed, this fat increases the risk of
- Cardiovascular disease
- Hypertension blood pressure
- Other diseases
The main factors that promote excess belly fat are poor nutrition (high in fat and processed foods) and lack of physical activity.
Why want to lose Belly Fat Fast?
There are at least 3 reasons for toning the muscles of the abdomen and firming up the belly.
- A muscular belly guarantees optimum motor efficiency.
- The objective of the sporting performance is one of the reasons which motivates to lose of the belly. Indeed, a flat stomach is the consequence of an abdominal sheathing. A firm and tonic muscle belt in the abdomen allows optimal energy transfer especially during the jogging stride but also during a brisk walk or for any other sporting action.
- A flat stomach and sheathed with tonic abs promote energy transfer.
Fighting a big fat belly promotes good general health
The health issue is also very important nowadays. Measuring waist circumference is the most relevant information to know the risk of death. It is even more reliable than the body mass index, i.e the ratio between height and weight.
The fat most harmful to health is the fat of the belly, which is fixed on the organs of the abdominal cavity. Lose weight with a flat stomach makes this bad fat disappear. Abdominal fat is harmful to health in men and women
A flat stomach is more aesthetic nowadays
The aesthetic concern guides many people to strengthen the abdominals. Having a big belly, being paunchy, is no longer part of the current beauty criteria, neither for a man nor for a woman. This has been a sign of ease and social success in the past.
The classic representation of the notable of the last century with a cigar and big belly attests but this idea has disappeared nowadays to give way to the image of the dynamic and muscular man and woman having a bust straightened, a flat stomach, a slim waist and tonic abs.
Similarly, specifically for women after pregnancy, it is no longer permissible to keep a long belly distended stretched abdominals and relaxed.
Strategies to Follow to Get Rid of Belly Fat Fast
It is possible to get rid of belly fat fast and have a flat stomach without too harsh diet by planning three strategies simultaneously.
Toning the transverse Abs
It is necessary to strengthen the transverse abdominals. The oblique abs and the grand rights are in front of the viscera; all these muscles intervene to varying degrees in the exercise of static ventral sheathing.
The transverse is the deepest abdominals. It ensures the tonicity of the main effort to maintain the viscera and avoids having a swollen stomach due to internal pressure and the separation of rights.
The transverse muscle is the natural abdominal belt of the man. Its tone must be preserved or reinforced to reduce the waist and lose belly fat with appropriate gymnastic exercises.
Bodybuilding transverse, deep abdominals, is a priority to have and keep a flat stomach. They are sometimes neglected wrongly, for the benefit of the rights when you want to have abs quickly and reshape his body while they are the basis of firm and lasting maintenance of the abdomen.
Muscle the transverse according to the principles of the Pilates method allows having a flat stomach because of this muscle sheath deep down the entire abdomen. This is the deepest muscle of the abdominals.
Transverse is the natural sheath that gives the flat stomach.
It is specially reinforced if one practices the abdominal exercises by coupling the contraction with a long and slow exhalation and the relaxation with a complete inspiration.
3 programs of tonification of transverse:
- Flat stomach program
- Beginner’s program
- Program 15 sheathings
The 3 exercises of the 1st program flat belly respect the requirement to muscle before all the transverse. They are simple and practically practicable everywhere. They can quickly tone the abdominal strap. It will take between one and four weeks to observe the first results.
The cladding exercises and toning abdominal oblique complement the action of the cross in that plane. To further refine this muscle strengthening program, the lower part of the abs straight under the navel, also called lower abdominals, can be requested with the Abdo exercise called inverted crunch.
Inverted Crunch helps to lose belly fat fast by muscling lower abdominals
When lying down, it is a matter of slowly raising the bent legs in the back winding by erasing the lumbar arch and bowing deeply to keep the transverse contracted.
Practice a calorie burner and metabolism activator
You have to make a sports burner of calories. Sport is the most effective stimulator of basic metabolism and this regardless of the physical exercise practice. Choosing the intensity to force and how to build muscles by practicing your favorite activity is essential to burn a maximum of calories at any age but especially to 50 years at the approach of menopause.
To lose the belly, jumping rope is the ideal sport. In addition to a proper diet, skip allows in 1 week to refine the silhouette because many calories are burned and muscles are toned without taking volume. From the age of 50 in women, it is even a reflex health face hormonal disturbance of menopause.
By having more muscle mass, the basal metabolism is higher because one consumes more energy for the maintenance of the muscles. So, we burn more calories, even at rest! In addition, the action of jumping makes the tissues move, which helps to lose cellulite.
With the skipping rope, you can count at least 7 sports to burn calories. In addition to burning calories, all these sports also offer the advantage of causing an internal stirring of the intestines which facilitates the transit and thus contributes, with high fiber foods and probiotics, to flatten a bloated belly. Playing sports helps to lose weight but is not enough to lose the belly. If you want to lose weight, you must not only play sports but also change your diet.
Eat Less Fat and More Fiber, Probiotics, Ginger and Lemon
The most important is to have a balanced diet, rich in fiber and probiotics. A balanced diet can limit the excessive production of abdominal fat while regulating intestinal transit. Whatever the body distribution of the fat, in the man on the stomach, in the woman rather on the hips and thighs, the nutritional advice to lose weight are the same. When a muscle is working, it does not make the surrounding area lose weight for the belly, buttocks, hips or thighs.
The consequence is that losing weight locally, for example only losing weight of the belly, is almost impossible. You cannot lose weight just where you want. By working our muscles, we make disappear all the adipose tissue and this in a very unequal way.
In terms of diet, the problem is the same. A low-calorie diet Flat Belly diet still exists. In addition, the following links reveal simple eating habits that are easy to acquire and effective in losing fat all over the body, having a flat stomach and keeping the line while staying healthy:
To eat to lose weight Increase the number of meals Makes a diet without fat Avoid a diet that is too protein-rich Drink green tea Increase basic metabolism
The flat stomach diet exists!
Targeted belly fat loss is certainly not possible, but a bloated stomach that swells during the day due to lazy intestinal transit can be easily flattened with very precise dietary measures.
Above all, it is necessary to chew well and avoid soft drinks, but it is also necessary to eat foods rich in probiotics and fiber, soluble and insoluble. The consequence will be better general ease with the disappearance of constipation and a flat stomach.
Fiber-rich foods are whole grains and wheat bran, green fruits, and vegetables, such as kiwi, apple, pear, and dried figs, whole basmati rice with a glycemic index of only 45, bread complete and legumes. Beer yeast, on the other hand, is rich in probiotics that are very useful for the proper functioning of our intestinal flora. In small quantities, we can also consume almonds (23 per day or a handful).
Finally ginger and lemon facilitate the action of enzymes involved in the process of digestion; they also protect the stomach from bloating. The fresh and organic root of ginger is preferable to candied ginger. A daily lemon juice drunk in the morning is ample enough to get good results on the quality of digestion.
Serious mistakes to avoid to get rid of belly Fat Fast
We will be careful not to perform certain procedures if we intend to lose belly fat fast without putting health at risk. The following three behaviors are useless, counterproductive and even dangerous for fat loss.
There is no point in wearing a sweat belt
Avoid using a sweat belt. Wearing a sweat belt, wrongly called a flat stomach, is not an effective solution for how to get rid of belly fat fast. This method of weight loss can even be catastrophic in case of dehydration.
A widespread belief is that of the effectiveness of associating the wearing of a sweat belt with sports practice to lose belly fat and unwanted curves. The fact is that the wearing of it by doing a sports activity even reduced in intensity quickly causes significant sweating, so a significant loss of water but in no case localized fat loss. This efficiency is illusory.
Sweat belt is useless
An abdominal sweat belt wrongly called a flat stomach is totally ineffective because sweating does not make you lose weight, either in a particular place of the body, locally or in general. Not only is this practice unnecessary, but it can be very dangerous because the first physiological consequence of excessive sweating is dehydration. Losing 5 to 6% of the water supply triggers in man a feeling of extreme tiredness, strong headaches, and an urge to vomit or numbness. From 15% loss, death can occur!
Do not belly up on long sets with loads
You should not build your stomach by gaining volume. It is necessary to know which abdominal muscle and how to muscle them to have a flat belly and to gain in tone and not in volume. There is indeed, depending on the method followed, a risk of building up your stomach by gaining volume in the superficial abdominals.
Muscle abdominals is effective to have a tonic and sheathed belly but if the method is concentric with very long series run at a slow pace, and especially with loads, there is a risk of increasing the size of muscle fibers and connective tissue, or take the masses not the goal. Similarly, using an electro stimulation belt to strengthen the abs is not enough.
But then, how to strengthen the stomach? It should not be asked how many abdominals to lose belly but rather what abdominal muscle and especially how to work. To build muscles without taking volume it is necessary to work in plyometrics for example for oblique abdominals, with spring times and short and dynamic movements, or in isometry doing ventral and costal cladding exercises.
Thus the intra-abdominal pressure is reduced and preserves an inflated belly. This type of exercise has little influence on muscle gain and is therefore closer to the desired goal, that how to get rid of belly fat fast.
The best exercise that how to get rid of belly fat fast is the sheath and not the crunch or sit-up that increases the intra-abdominal pressure and inflates the belly
Avoid Drugs to Get Rid of Belly Fat Fast
It is essential to avoid taking medication. Laxatives, appetite suppressants and fat burners are expensive and are extremely dangerous to your health. To lose weight by removing only the fat mass, there is no miracle product. The only solution is to reduce calorie intake and increase physical activity.
For that it takes time and the will. Sport and healthy eating, balanced and rich in fiber are the only really effective way that how to get rid of belly fat fast. The so-called slimming and no side effects medications do not exist. Laxatives and diuretics lose water and many minerals, which can lead to hypotension and heart problems.
Anorectic appetite suppressants trigger tachycardia, constipation, dry mouth and anxiety. Fat burners, because of the excitants that compose them, are at the origin of many accidents that can be fatal.