If a person has a big belly. How to remove the stomach and sides of a man: exercises

A bulging belly is not just a collection of folds of fat or a place for beer.
It is formed due to a combination of many factors of an unhealthy lifestyle - excessive in volume, but poor in nutrition, lack of regular physical activity and "hygiene" of the body. And for its elimination requires an integrated approach.

1. distended stomach
The size of the stomach varies greatly depending on body type and degree of filling. The capacity of an adult stomach is on average 3 liters (1.5-4.0 liters), and with an empty stomach it is reduced to 50 ml (and this is a cup of espresso, not a full-fledged business lunch with dessert)
Large portions stretch the stomach, prevent the normal digestion of food and, accordingly, its proper assimilation, that is, the absorption of substances necessary for the body. And this again leads to the desire to eat, the stubborn body still wants to get and calmly digest complete proteins, “healthy fats”, carbohydrates, vitamins, minerals and fiber, and not transgenic fats in icing and powdered sugar.
Solution - the amount of food should be the size of your own fist, and fit into 200-500 kcal in terms of calories, depending on the daily calorie content of the diet and the number of meals. Which, by the way, should be 5-8 per day. There should not be a feeling of satiety and fullness of the stomach.

enlarged intestines and distended stomach

3. PZhK
Storing energy in the form of fat is the most economical way to store energy in the body for a long time. Now we want to be slim, beautiful and, and the body, remembering its “childhood” in a cave deprived of comfort by a smoldering fire, surrounded by saber-toothed tigers and burly mammoths, it was more convenient to be fat and save strength.
Fat is stored
. With excessive calorie intake. Excess calories are stored in fat, but where else?
. With an excess of fats (and they should be 30-50 grams per day and at the same time they should make up no more than 10-15% of the daily caloric intake)
. With an excess in one meal of a large amount of carbohydrates with a high GI (glycemic index), because the blood sugar level after eating such foods will rise quickly. All glucose that will not be used or urgently excreted from the body (during hyperglycemia) is converted to fat.

With the wrong distribution of the amount and composition of food throughout the day. This is just about the lack of breakfast, but the presence of a plentiful anti-stress dinner.

The optimal interval for meals is 3-5 hours. After 4 hours of lack of food, the metabolism slows down, after 8 hours of daytime fasting - the food eaten will be turned into fat as much as possible, with a modest excuse from the body “what if we still be, so I’ll stock more fat on my sides, otherwise it’s unknown when and what will the owner feed me next time”
. For every kg of muscle lost, a kg of fat is returned. Therefore, hunger strikes are so harmful in the absence of training, because the first to be destroyed is muscle tissue, and not adipose tissue, as we would like.
. Fats of different nature are absorbed differently - saturated animal fats are absorbed and converted into human fat much more easily than polyunsaturated vegetable fats, which practically do not participate in the formation of human fat.
. Absorption in the intestines of fats, proteins and carbohydrates varies somewhat depending on the time of day, season, chemical composition of other products.

PZhK on the abdomen (subcutaneous fat) (right)

4. Visceral fat

Subcutaneous fat to the stage of obesity (BMI> 30), according to doctors, is a purely aesthetic problem, but fat inside the abdomen is a medical problem.
Visceral fat is deposited around the internal organs - the liver, kidneys, pancreas, large vessels located in the abdominal cavity, etc.
Enveloping the internal organs, it disrupts their work, changes the course of metabolic processes that go on continuously in them.
An "harmful" body type can be considered an "apple" - the deposition of visceral fat in the abdominal cavity - more characteristic of men. The type of fat deposition assigned to women in the form of a “pear” is safer for the body. In this variant, fat is deposited not on the internal organs, but is concentrated "below" the body on the hips and buttocks, but on the waist and abdomen in the form of PU ridges. By the way, in nature, in animals that need to store fat, its deposition occurs in this way.

5. Weak muscles

• are in good shape
• additional capillaries open in them, respectively, better blood circulation, metabolic processes, nutrition and excretion of metabolic products of cells of surrounding tissues
• more oxygen is delivered with the blood, which plays an important role in the oxidation of fat, the more oxygen, the more fat is oxidized.
• the strength of the abdominal muscles is important in order to hold the organs in place in the abdominal cavity
• muscle mass is metabolically active, that is, it requires a constant consumption of kcal even at rest, while fat is simply deposited in the body
• 1kg of muscle burns an additional 100kcal per day
• 30 minutes of strength training increases metabolism by 20% for 2 days.

Digestive organs: stomach, small intestine, pancreas, liver, etc. contained in the abdominal cavity, which is supported from below by the pelvis and on the sides by muscles. These organs are suspended freely in the abdominal cavity or rigidly attached to the posterior (dorsal) wall of the abdomen.
and therefore need strong support from the front in order not to leave their place and not to sink (omission of the stomach, intestines, kidneys, etc.)

It is important to understand that the body is a complex biological mechanism, it has its own inviolable laws of existence, rigidly defined needs

You don’t pour strong coffee into the gas tank of your car to make it more cheerful. She rides on gasoline, especially advanced on diesel, and some monsters on antifreeze. So why do we treat our own body, which, unlike a car, we cannot change when it breaks down or gets fed up with such irresponsibility? We throw into the stomach, as if into a furnace, whatever we like, without chewing, without enjoying the taste. We do not give freedom to muscles created for movement. Instead, we run, having refueled with coffee, not breathing deeply, it happens even on one cigarette puff. Or we cause envy of yogis, having twisted in a pose zyu at the computer. We do not listen and do not understand what our own body really needs.

An excessively large belly looks ugly, and indicates violations in the functioning of the body. Adipose tissue, which is concentrated in the waist area, accumulates on the internal organs, interfering with their work. In the future, this can result in diabetes, cirrhosis, and even oncology. The problem of a bulging belly should be taken seriously and try to remove it.

Common causes of a big belly

Naturally, this problem cannot appear immediately and nowhere. When the stomach appears, many begin to select diets and exercises to eliminate it. However, initially it is worth considering why the fat grows exactly where the press should be.

There are many reasons why the belly grows in men and women of any age. The main ones: irrational nutrition and a sedentary lifestyle that have become a habit. So, sedentary work in combination with watching TV in the evenings is a living example of the habit of a wrong lifestyle. In this case, the growth of the abdomen will not take long, because the person does not have time to spend the energy received from food during the day.

Smoking and alcohol also help him grow. They disrupt the normal metabolism, which leads to the deposition of fat. Stressful situations also greatly affect why the stomach does not lose weight. Constant nervous tension increases the production of the hormone cortisol, which increases appetite. And surpluses in food already lead to rounding at the waist.

An important reason due to which deposits of fat may appear in the waist area is constant lack of sleep, which also becomes stressful for the body. As a result, the same cortisol is produced in large quantities. But it’s not just the overproduction of cortisol that leads to the appearance of excess adipose tissue. An imbalance of any hormones can result in excess weight. After all, they regulate the work of all organs and systems. Some, for example, regulate the level of glucose (insulin), others affect the rational distribution of energy and oxygen reserves, etc.

To convince the body not to store fat where the press should be is difficult, but possible. To do this and lose weight, first you need to balance your diet and drink at least 2 liters of pure water daily. Next, increase your physical activity. For this, it is not necessary to exhaust your body with excessive physical exertion. Enough regular half-hour classes every other day. However, it is important that not only the press is involved, but the whole body as a whole.

Not only the right diet will help to leave the stomach, but also good sleep and avoidance of stressful situations.

Causes of belly growth in women and men

A bulging belly is a general definition of a violation of the proportions of a figure. Excess adipose tissue stored in the abdominal cavity can cause heart disease, thrombosis, cirrhosis, and diabetes. And it's easier to prevent than to treat. In this regard, the ugliness of the abdomen should not be the only reason for removing it.

The belly grows in women due to excess adipose tissue at the waist and lower torso. The situation is complicated by the fact that a significant part of visceral fat is also deposited on the abdominal organs. Over time, all this mass of fat slips and sags in the lower abdomen. A woman's belly can grow larger than her hips, protrude beyond the bust line and negate the waist. This phenomenon is impartially called "mirror disease" - due to the fact that the legs can only be seen by looking in the mirror.

Advice from nutritionist Irina Shilina
Pay attention to the latest method of weight loss. Suitable for those who are contraindicated in sports activities.

There are about ten types of female figures. In the owners of the figure of the "apple" type, fat is deposited at the waist, and not on the hips and buttocks, as, for example, in the owners of the "hourglass". While the “apple” girl is slender, the tummy looks attractive, but as soon as excess weight appears, it immediately begins to stick out.

It happens that the reason that the stomach bulges is hidden in violations of posture. This may be the main factor why a large belly develops in a child. Due to the curvature of the spinal column, all the insides are shifted to the anterior abdominal wall. In this case, there may not be excess weight. Children especially suffer from this problem, because many hours of sitting at a desk and wearing heavy backpacks leads to the development of scoliosis. And if you do not pay attention to this problem in time, it will pass into adulthood.

There are many versions of why men have a growing belly. Some say that a fat belly is the result of a love of beer. The second is that a big belly in men appears from overeating. An enlarged belly in men can also hide the causes of its appearance in frequent driving or in metabolic diseases. In fact, there are only two main reasons why the volume of the abdomen in men increases, and the rest are already their consequences.

1. Loss of tone in the abdominal muscles.
2. Fat deposits on the mesentery of the intestine.

A man's belly grows because fat is deposited in a special fat fold - the "great omentum". The male belly also appears with hormonal imbalance, accompanied by infertility and male impotence.

How to get rid of the stomach at home

If you have a big belly - the reasons for this can often be hidden in the wrong diet and lifestyle. In the abdomen, fat is deposited last (the face gets better, then the legs and buttocks, sides, arms, and the last - the stomach). The cause of the appearance of the abdomen may be obesity.

• you should switch to 5 meals a day in small portions;
• give up beer, soda, sweets and flour products;
• walk more;
• download the press, go swimming and fitness;
• eat mostly complex carbohydrates (vegetables, fruits, cereals) and protein foods (beef, fish).

If the abdomen appeared due to obesity, it can be removed by adhering to proper nutrition and training regimen. But, having a body type with an emphasis on the stomach, you will have to monitor your weight all your life. Good looks are worth the effort.

A set of exercises for training the abdominal muscles.

A large belly is a general definition of disharmony in the structure of the body, in which the belly is out of the scope of natural proportions in size. It can be larger than the priests, stick out beyond the bust line and completely level the waist.

In the people, such a phenomenon is impartially called "mirror disease", because one can only see one's legs in a mirror.

Usually, this phenomenon is due to excess fat. Adipose tissue abounds on the waist, sides, back, rolls down the abdomen. The situation is further complicated by the fact that a significant amount of fat is also deposited inside the intestines, liver, and kidneys. It is called visceral fat.

Natural causes of the appearance of the abdomen in women

The first thing that comes to mind is pregnancy. An unexpected surprise overtakes both young girls and women over fifty, who have long waved their hand to their menopause. Therefore, with a sudden loss of harmony, a pregnancy test is the first thing to do.

The second natural cause of disproportion is the structural features of the body. Women's body types are very different. There are more than 10 types. With types such as apple and lollipop, fat is mainly deposited in the lower abdomen, and not on the hips and buttocks, as in the hourglass, for example.

While the apple girl is thin, the tummy is within the statistical limits and looks pretty. But as soon as she starts to recover, a disaster ensues. The belly recovers more than the rest of the body.

What to do?

With types of figures with an emphasis on the stomach, you will have to control your weight all your life. Sweet pastries, chocolate, sweets, creams - a maximum of one or two times a week. Fatty meat is not. Bread is only black, grain and at a minimum. Classes to strengthen the press - all the time. It is desirable to visually increase your lower body. To do this, use exercises for the legs and buttocks.

How bad posture affects belly size

Sometimes the cause of the imbalance lies in the wrong posture.. A twisted spine displaces all internal organs from their places, and they tend to outward. In this case, there may not be excess weight or it may be insignificant.

Teenagers are especially affected by this problem. Studying at a desk, when you have to sit for a long time and a heavy heavy portfolio lead schoolchildren to scoliosis. If no action is taken, this position passes into adulthood.

And then a young girl or woman suffers with a disproportionately large belly and tries different diets to no avail. In this case, any exercises on the press are useless.

What to do?

You need to work on your posture and strengthen your back muscles. In such cases, the first recommendation of orthopedists is go to the pool. Swimming is very good at correcting minor deviations in the spine. Water relieves part of the load and brings the vertebrae into the correct natural position. At the same time, the effect is fixed, fixed with the help of the muscles pumped up during the swimming process.

Fitness will also help. Only you need to focus not only on the press, but also on the back. Strong, properly formed muscles create a muscular corset, which holds the spine in the desired position. Then the internal organs, and after them the stomach, will take their natural places.

Hormonal disruptions and waist size

Hormonal disruptions contribute to obesity. Thyroid hormones are responsible for the breakdown of fatty acids. Their deficiency or excess leads to a violation of metabolism and metabolism. Fats do not break down and settle on the abdomen, thighs and other parts of the body.

What to do?

Get your thyroid checked, maybe do a hormone test. Optimize your nutrition. Saturate it with iodine.

The effect of stress on a woman's body and overweight

The stress hormone cortisol also affects fatness. The more cortisol is produced in the body, the fuller the person will be. On the one hand, the hormone affects the absorption of fats, on the other hand, on appetite.

Various troubles make us seize the alarm with a lot of delicious food. Unfortunately, these are rarely apples and cabbage. More often chocolate, muffin or high-calorie salty food.

What to do?

• Drink more. Water reduces the concentration of stress hormones in the blood.
• Walk. Walking in fresh air increases the amount of hormones of pleasure in the body.
• Dance, get yourself another favorite hobby.
• Learn breathing techniques for relaxation and meditation.
• The gym, physical activity also helps to expend excess adrenaline.

Why a woman's body begins to absorb fat in a male pattern

Women's stress is characterized by inhibition of the ovaries. They stop producing enough estrogen and progesterone. Instead, the production of adrenaline increases. The body begins to absorb male-type fat and store it on the stomach.

Therefore, often, by the female figure, you can determine how happy she is in her personal life. A calm woman who feels safe has no hormonal problems. She doesn't need adrenaline to protect herself.

What to do?

In the case of scandals with a partner, it is possible to reduce the amount of stress, but you will have to act radically. Options: family therapy and withdrawal from relationships.

With age, the hormonal background of women changes. Functions of ovaries are oppressed. We can start getting fat. The older the person, the less high-calorie should be his diet.

How to get rid of the stomach by adjusting the diet

The most common dietary mistakes:

1. Large portions that stretch the stomach.
2. "Uneven" nutrition, when almost the entire daily allowance is eaten at one time.
3. High-calorie snacks: buns, sandwiches, hot dogs…
4. Fast food.
5. The diet is low in fruits and vegetables.
6. Skipping breakfast.
7. A lot of fatty and floury foods.
8. The diet is made up of refined and processed foods, in which there are few nutrients.
9. Large amounts of sugar and sugar-containing foods.
10. Little fibre.
11. Dishes cooked in a large amount of fat, fried and stewed.

What to do?

• The right diet contains about 60% vegetables and fruits. It can be fresh salads of greens and vegetables, salads such as vinaigrette, stewed vegetables and stews, fruit salads.
• Be sure to have a sufficient amount of proteins: meat of any kind, fish, eggs, dairy products, legumes.
• Diverse food. Do not get hung up on any one product or dish. Then today you can easily eat pizza or barbecue, then cabbage and fish or chicken with porridge. There will be no harm to the waist if you alternate fatty foods with low-calorie foods.
• Fractional nutrition: often, but little by little. This will help keep the stomach in a normal size.
• Proper snacks: fruits, nuts, dried fruits, cereal bars, bread. Always carry with you so as not to look for a pie or a chocolate bar in a hurry.
• Steam, boil, or bake more. Eat fried foods from time to time. Braise properly without a lot of fat. Smoked meats are a delicacy for the holidays.
• Allow yourself unhealthy goodies in the first half of the day.
• Use fat burning tricks: spices, kefir, green tea.
• After 18 hours, it is advisable not to eat. Insulin, which is released at this time of day, sends everything to the reserve. You can: milk, kefir, apple.
• Love soups.
• Never, ever deprive yourself of your favorite treats. Just eat them in moderation and not too often. Better yet, alternate: this week you will have a chocolate bar, the next - a cake, then - your favorite puff pastry. Otherwise, sooner or later you will break.
• Try to eat healthy carbohydrates and always bread with bran. Absolutely carbohydrates can not be excluded in any case. This is our energy.
• Lightly salted foods are preferable to heavily salted ones. Excess salt retains water and nourishes fat cells. Replace regular sea salt whenever possible.

The less movement, the bigger the belly

Physical inactivity is extremely unnatural for the human body. Our body is not designed for many hours of sitting in an office chair. This is a huge negative burden for the body.

We don't use up the calories we eat throughout the day.. Muscles gradually atrophy, and the stomach grows. All our food, including healthy proteins and carbohydrates, goes exclusively into fat. Because there is nowhere to spend energy.

Over time, vascular dystonia joins obesity and a large belly. How else? Stagnation in the vessels during sedentary work is inevitable. And then the desire to move disappears.

It turns out a vicious circle: we sit, get better, blood vessels become contaminated with cholesterol, this makes us want to lie down more, avoid any load, and we get better again.

What to do?

Office work is not a sentence. Although this is a serious test. Every hour, arrange a physical education minute for yourself. There are a lot of exercises that allow you to stretch the body well in a short time. These are squats, planks, lunges, tilts. So you will give a load to the muscles and improve blood circulation.

Walk more. 4-5 km. per day should become the norm. Yes, you will spend an hour of time, but you will spend more than 1000 calories and stretch your whole body. Get more active outdoors. Weekends are not for lying on the couch.

Why does the belly grow after childbirth?

The postpartum period is dangerous for the abdomen for two reasons:

1. During pregnancy, the walls of the abdomen stretch and in most cases it is difficult to return to their original place. If the diet is unbalanced, the abdominal cavity quickly overgrows with fat. At the same time, it is not very important how much a young mother eats - her metabolism is still tuned to maximize the absorption of nutrients.
2. Lack of sleep leads to overeating - it's a scientific fact. The body with enhanced nutrition compensates for the stress of lack of sleep.

What to do?

• Special exercises to retract the abdomen will help, but fitness trainers recommend using them only 6 months after the birth of the child. Unfortunately, by this time it is already possible to acquire a solid tummy.
• If the mother is not breastfeeding, making the right diet is easy. But a nursing woman is quite limited in her choice of products.
• Sleep all your free time. Yes, it is difficult, but no one will benefit from an unhappy and tired mother.
• Devote your free time from sleep to walks and physical activity.

She is thin, her stomach is big: why

Sometimes women complain that with a slender body, they have a large bulging belly. In this case, we are not talking about body fat. Press exercises do not give results.

There may be several reasons:

1. Flatulence. Usually occurs with dysbacteriosis. Introduce foods with live bacteria into the diet and the problem will disappear.
2. Intestine clogged with toxins. The digestion process is slow, food accumulates in the intestines and the stomach becomes large. You need to do a colon cleanse. To do this, use fiber, pumpkin dishes, stewed cabbage.
3. Congenital anomaly of the intestine (elongated intestine). You can only correct clothing.

Watch your diet, exercise, move more and be sure to get tested for health problems that can cause a big belly.

Many ask the questionohm - How to get rid of a big belly?, but few people know how to do it correctly, quickly and without harm to health. The secret of a flat stomach is: a properly composed diet and a properly scheduled training scheme. Now we will talk about this in more detail.

A big belly is not only not beautiful, but also deadly. Excess weight is energy in the form of fat, our body stores this fat when it receives more calories than it spends.

Subcutaneous fat is absolutely harmless for a person, much more dangerous is visceral fat, which is deposited near vital internal organs. (liver, kidneys, intestines). In men, fat reserves are deposited more on the abdomen, and in women on the hips and buttocks.

Causes of excess belly fat:

• Binge eating
• Eating very fatty foods (fast food)
• Sedentary lifestyle
• Stress
• Indigestion

What threatens the health of a beer belly:

• Cardiovascular diseases
• Diabetes
• Obesity
• premature death

How to get rid of a big belly?

The first step is Proper Nutrition!

Proper nutrition is the most effective way to lose weight. No training and exercises will give such an effect as proper nutrition.

Weight loss without harm to health and due to fat (not muscle mass) This is a long process, so don't count on a quick result.

Basic nutrition rules:

No. 1. Spend more calories throughout the day than you get from food

This means that your physical activity (training and other things) should be higher in calories than the food eaten per day. Only in this case, your stomach will decrease. Let's try to understand this rule with an example to make it easier to understand how it all works.

Imagine a man who consumes 4,000 calories per day. And this man is getting fatter. What does it mean? And that means he has a calorie surplus. (that is, he eats more than he spends during the day). To remove the stomach, everything needs to be done just the opposite.

First you need to cut your usual daily calorie content by 10 - 15%. For example, let's cut our calories by 10% (for starters). It turns out: 4000 - 10% \u003d 3600 calories (our new daily calorie content). After that, we take measurements and during the next week we strictly observe the schedule of nutrition and training.

Week later. Let's re-measure and see. If you see that the weight has gone down, and there is less fat, then everything is fine. Do the same next week. (do not change anything). If you see that there is no result, then most likely your income has become equal to your expenses. (i.e. 3600 calories eaten and 3600 calories expended). In this case, you will neither lose weight nor get fat. (weight just stands still). To start burning fat, you need to cut calories again by 10%. (3600 - 10% = 3240 calories ... new daily calories). And again, hold out for a week and then make control measurements. In this way, you will keep progress under control.

No. 2. Eat at least five times a day

To get rid of the stomach, your menu should consist of at least five meals. (ideally 6-7 sessions). Such nutrition can perfectly accelerate your metabolism, which will have a very positive effect on the fat burning process. (the faster the metabolism, the faster the beer belly goes).

Also, if you eat often and in small portions, it will not stretch your stomach. Even if you take your today's menu and divide it into many small portions, you will soon see that your stomach has become smaller. This happened not by burning fat, but by reducing the stomach. In addition to all this, the body is much easier to digest small portions than large ones.

Number 3. Drink plenty of water

Water is a vital component for our body. It is especially important to observe the correct drinking regime during weight loss, since the effectiveness of fat burning depends on this. Try to drink 2 to 5 liters of water a day. The daily rate is selected individually (for example, if you are a girl and your weight is 65kg, then you need to drink about 2.5 liters, and if you are a guy with a weight of 110kg, then your norm is 5 liters).

No. 4. Less carbs, more protein

The most common cause of obesity is carbohydrates. Yes, yes ... not fats, but carbohydrates. Therefore, if you are interested, how to get rid of big belly then you need to limit the intake of carbohydrates in your diet. This nutrient is the best source of energy for our body, so it must be present. But in order not to get fat, you need to control the level of carbohydrates very tightly. I recommend eating all carbohydrate foods in the morning (this is exactly the time when the body needs energy the most, so you can be sure that the carbohydrates eaten will go where they need to, and not into subcutaneous fat). Best sources: rice, oatmeal, pearl barley, buckwheat, fruits, honey.

Protein is the main building material for our muscles. As a rule, most people do not gain the daily requirement of proteins. (they have a lot of carbohydrates and fats, but not proteins). If you want to lose weight, then you need to eat less fat and carbohydrates, and more proteins. In addition, in the afternoon you also need something to eat, and protein food from vegetables will come in handy here. Daily protein intake = 2g * 1kg of body weight for men and 1.5g * 1kg of body weight for women. Best sources: chicken fillet, fat-free cottage cheese, chicken eggs (give preference to proteins, but there should not be more than 3 yolks per day) not oily fish (sometimes oily fish can also be used, as it contains a lot of useful omega 3 acids).

No. 5. Only beneficial fatty acids

Fatty acids must be present in your menu. But these fats should be exceptionally useful. Healthy fats are: flaxseed oil, nuts, olive oil, avocados, seeds, oily fish. Daily fat intake: 0.5g * 1kg of body weight (for both men and women).

Well, you understand the basic rules of proper nutrition. Now let's see what an approximate weekly menu for weight loss.

1 meal: oatmeal + juice (from fresh fruit)

Meal 2: barley + chicken fillet + vegetables

Meal 3: buckwheat + non-oily fish + vegetables

WORKOUT

Meal 4: oily fish + vegetables

Meal 5: chicken eggs (1 - 2 whole + 3 - 4 proteins)+ vegetables

Meal 6: low-fat cottage cheese

If you can’t choose your own menu with the right ratio of proteins, fats and carbohydrates for your own body weight, then I can help you with this. If you want me to pick up an individual menu for you (calculated everything by grams and time), then contact me through this page ->

The second step - Workouts and Exercises to reduce the abdomen!

You have heard many times something like: “To lose weight in the abdomen and make the press relief, you need to do a large number of repetitions on the press” or “To make the waist thinner, you need to do slopes with dumbbells” - so friends, that's all rave! Locally burning fat is NOT POSSIBLE! (in other words, no matter what you do, fat will burn evenly throughout the body, and not in one part).

There are two methods that can make the body burn fat:

Aerobic exercise is more energy-intensive than anaerobic, and uses FAT directly as fuel in training, while anaerobic exercise uses CARBOHYDRATES. But there is one BUT! After a workout, anaerobic exercise creates a greater calorie deficit than aerobic exercise. (in other words, cardio training will burn more calories than training with iron, and if we consider not an hour of training, but the whole day, then training with iron will burn more calories due to the energy that will be needed for muscle recovery).

If you are interested how to get rid of big belly, then in my opinion, the most optimal choice is training with iron + cardio load!

For example:

• 40 minutes of weight training + 20-30 minutes of running

or:

• in the morning after waking up: run 15 - 30 minutes

• late afternoon gym workout: 40 minutes

Here are two sample training schemes that will help you to make your stomach flat and sculpted.

Training scheme for men:

Tuesday

1. Bench Press 1*15/1*10/3*6
2. Incline Bench Press 4*10
3. Lying dumbbell fly 3*12
4. Barbell row to the chin with a wide grip 1*15/1*12/3*8
5. Push-ups on the uneven bars (emphasis on triceps) 4*10
6. French bench press 3*12
7. Treadmill 20 minutes

Thursday

1. 1*15/1*12/3*8
2. Sitting leg extension 3*12
3. Deadlift on straight legs 1*15/1*12/3*8
4. Lying leg curl 3*12
5. Rise on socks standing 4*25
6. Hanging leg raises on the horizontal bar 4*max
7. Treadmill 20 minutes

Saturday

1. Pull-ups on the horizontal bar 1*15/1*10/3*6
2. Bent over row 4*10
3. Traction on a horizontal block to the belt 3*12
4. Bent-over barbell rear delta row 1*15/1*12/3*8
5. Lifting the bar for biceps while standing 4*10
6. Hammer 3*12
7. Treadmill 20 minutes

The total duration of the workout is 60 minutes (without warm-up). Be sure to warm up at the beginning of your workout. As a warm-up, you can use cardio simulators or various swings, tilts, jumps, etc. The duration of the warm-up is 5 - 10 minutes. Rest 40-60 seconds between sets (for example, during a leg workout, you can rest 60 seconds, and on your arms - 40 seconds).

Training scheme for women:

Tuesday Thursday Saturday:

1. Barbell Squats 4*20
2. Deadlift on straight legs 4*20
3. Lunges with dumbbells 3*15
4. Pulldown of the vertical block on the chest 5*15
5. Close grip bench press 5*15
6. Hanging leg raises on the horizontal bar 3*max
7. Treadmill 30 minutes

The total duration of the workout is 70 minutes (without warm-up). Be sure to warm up at the beginning of your workout. As a warm-up, you can use cardio simulators or various swings, tilts, jumps, etc. Warm-up duration 5 – 10 minutes (Ideally you should do: 5 minutes of cardio and 5 minutes of various swings, bends, jumps, etc.). Rest 30-45 seconds between sets (for example, during a lower body workout, you can rest 45 seconds, and during an upper body workout, 30 seconds).

Another very good abdominal exercise that works is VACUUM!

Vacuum is when you pull your stomach in for 10 to 20 seconds (the meaning of the vacuum is that you train your internal muscle corset, thereby making the stomach flat).

Now you know, how to get rid of big belly correctly, quickly and without harm to health. Good luck!

Sincerely,