What exercises to do to remove the sides

It is terrible to see that on some sites, especially women, advised for weight loss. Most of their tips are dangerous to health! I would even say that everything.

In order not to waste your time and I will say that in this article there will be nothing about miracle supplements and easy ways to lose 10 kg in a week. Those who tell you that it is possible, either you are in love with your goods, or illiterate people.

How to quickly remove the stomach and sides.

Simple logic – you need to burn more calories than you consumed. 1 kg of fat contains 7000-10000 kcal (depending on the nature of the fat),

Want to lose 10kg in a week? You are welcome! Burn 70000-100000 kcal per week, not counting the food. What is weak?

I think these numbers convinced you. And in these stories you no longer believe.

Be sure to look:

How much fat can I burn in 1 week?

If you create a calorie deficit of 1000, then 1 kg will be released this week. Believe it very much. 1 kg per week is the maximum that you can count on in terms of burning fat. Usually it is 0.5-1 kg of fat per week.

If your weight drops faster,

There is only one way to lose weight more than 1 kg for the FIRST week – to clean the body. For life in your body has accumulated so much rubbish that it not only impairs your well-being, but also adds you a kg, makes you eat more and do not digest food.

Go to the pharmacy and buy regular tea to clean the bowels, drink it for a few days, and then forget. Drink it for at least once a month for 2-3 days to clean the intestines. This will improve the absorption of food and reduce your stomach.

Bad tips on burning fat in the abdomen

I will give a small list of diets that practically do not burn fat, but injure your body and make you lose muscle, and therefore slow down the metabolism.

Diets dangerous for your health:

  • Kefir diet – all day to sit on kefir
  • Juice Diet – Drink Alone Juices
  • Watermelon Diet – some days we eat only watermelons
  • Carbohydrate-free diet – a complete rejection of carbohydrates
  • Starvation
  • And others

In general, all diets in which you should eat a single product or completely eliminate proteins, fats or carbohydrates are the right way to a bad figure.

Especially now interrupted by writing an article once again looked at what diets recommend online in order to burn fat and remove the stomach.

And you know what horrified me? Not what the authors of the sites write, but what the ladies write in the comments and say: yes I lost weight on this diet by 6 kg in a week or 10 days. It exhausted by 6 kg and it is necessary to write, and not fool people. Well, let’s leave these. I do not even know what to call them.

What should be included in the correct diet for burning fat

In fact, nothing over the natural: proteins, fats, carbohydrates. If you remove one of the ingredients, the body will replenish it with internal stocks. For example, you stopped eating carbohydrates at all, and this is 50-60% of all calories per day and the main source of energy (including the brain), then all the energy you will receive only from proteins and fats. All the fat will burn, but all the proteins, too, and the protein is needed to build new cells, and instead it will spend money on heating the body, for example, and

Or the flip side of the coin is a watermelon diet. You eat only watermelons and nothing but watermelons. Yes, of course, some slags will come out, clean the intestines, but at what price?

Watermelon has very few calories and carbohydrates. Accordingly, you will observe a terrible lack of protein in the body. To compensate for this loss, the body will begin to eat the muscles – the only supply of protein (amino acids) in the body.

In addition, 1 kg of fat = 10,000 kcal, and 1 kg of muscle = 3300 kcal,

And such things as a juice diet are solid fast carbohydrates, which are immediately absorbed into the blood and there is an instant sugar release and, as a consequence, a large load on the pancreas. Scientists have come to this conclusion: if you drink 1 glass each day (or 1 liter I don’t remember) for six years, then you will get diabetes!

What about kefir diet? I will answer with a counter question: how do you think such a diet will saturate you with all the necessary substances? Proteins, fats, carbohydrates? So you got the answer.

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Proper diet that would remove the stomach and sides quickly and without harm to health

The only thing you need to change first in your diet is the number of calories consumed. If you eat 1500 kcal per day, then to burn 1 kg of fat in a week you need to spend 2300-2500 kcal.

Simple advice: do not look for easy ways!

How much protein is needed per day, what is the right way to burn fat?

An ordinary person needs to eat 1g of protein per 1 kg of weight per day. If you weigh 60kg, then 60g of protein per day is your minimum. For a set of muscle mass multiply this figure several times. 60g of protein is contained in three liters of milk, 400g of pork, 600g of pasta. Do you eat so much protein every day?

How much does fats and carbohydrates need per day to remove belly fat

Fat should be approximately 20-30% of the total food you consume. Squirrels are about the same. But carbohydrates make up 50-60% of your diet. If not, fix it.

Plus, there are two types of carbohydrates: fast or simple and slow or complex. As the name implies, complex carbohydrates have a more complex structure and are longer digested, more slowly absorbed into the blood. There is a constant release of energy.

Simple carbohydrates are absorbed quickly and quickly raise blood sugar levels. If you do not burn this energy, it turns into fat.

How to find out which carbohydrates are simple and which are complex

The following points increase the speed of sugar in the blood:

What exercises to do to remove the sides

  • Heat treatment
  • Crushing cereals, the smaller, the “easier” carbohydrate

Take wheat as an example. The wheat grain itself has a low glycemic index,

Take an ordinary carrot In its raw form, it will be a complex carbohydrate, and in the arena simple.

The raw apple is a complex carbohydrate, squeeze the juice and get the simplest carbohydrate.

In general, the idea is this: the tighter the croup and the less time the heat treatment lasts, the more suitable this food is for food.

Weight loss and obesity products

The lower the glycemic index, the easier it is to lose weight with this product. The higher the glycemic index, the more you recover from it.

Complex carbohydrates:

  • Whole grain cereals (not grain): wheat, buckwheat,
  • Pulses: peas, lentils, soy products, chickpeas, mash
  • Apples, pears, fresh carrots, cucumbers, cabbage
  • Most vegetables

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Simple carbohydrates:

  • Chips
  • Bakery products
  • Any juice (fruit, vegetable)
  • Potatoes
  • White rice
  • All sweet (sweets, chocolates and

    How to remove fat from the abdomen

There are two ways: fast, but heavy and light, but long. In the first case, this is proper nutrition + exercise, in the second case, it is only a diet.

I recommend burning fat fast, and for this you need a lot of physical activity. Which one I will tell.

Fat Burning Exercises

Best of all burns fat power load. After an intense workout, you will burn several times calories than usual for four hours. This is due to the fact that the body adapts to the load and is in “alert”.

But one power load will not be enough. You need to burn more calories every day than you consume. Therefore, between training with weights, use aerobic exercise: running, swimming and

The most affordable running. If you only run, without power load, the effect will be much less.

Myths and burning fat on the abdomen

  • If you download the press fat goes from the abdomen and sides
  • Aerobics – the best fat burner
  • Slimming Belt
  • Ointments and slimming creams
  • You can turn fat into muscle
  • You can burn fat and gain muscle mass

Fat can not be burned locally! You can burn fat only in the whole body. Hormones store fat in some places (like the stomach) more than in others, but the body burns fat evenly throughout the body.

List of exercises that would remove the stomach and sides:

  • Squats
  • Pushups from the floor, bars
  • Pull ups
  • Dumbbell presses
  • Running between workouts

The main thing is to make large muscle groups such as legs and back work, most of the glycogen stores (sugar) are there. After the glycogen is spent in the flow goes subcutaneous fat!

The load should be long and regular. Be sure to need a warm-up.

If you are very fat and hard to move

You can not start to work with the burdens and run! The first thing you need is to change your diet, as I wrote above, and begin to increase your physical activity.

Every day you need to walk at least 1-2km. Before this, do not eat fast carbohydrates, do not drink juice. Water can be. If you drink juice, you will burn the energy derived from it, not fat.

If you are a very obese person, then you need to start with walking. Every day to walk. The bigger, the better. Start with a 20 minute walk. During the week, bring up to 1 hour. Then you can slightly increase the time of walking and the speed of movement. You can start an easy run when you weigh about 100kg.

How to remove the belly of a man

The scourge of modern men is a sticking belly. Many do not understand why he sticks, even in thin people. In men, fat is deposited primarily on the stomach. First, a fatty circle forms around the navel, then it grows in its sides, thickens and turns into a ball.

But it’s not just subcutaneous fat! Under the abdominal muscles, the fat giant grows, which pushes your stomach out. Sometimes this “thing” can reach a weight of 20 kg. I think the guys from the picture, this figure is more)).

In addition to the protruding abdomen for men, there is another problem. This internal fatty layer works like a huge gland and produces the female sex hormone – estrogen, which causes the body to store more fat and develop to the female type. + Estrogen reduces the action of testosterone.

If you are a man and your waist is 90 cm or more in a relaxed way, then you have this huge fat gland present and you need to lose weight urgently.

Any man that would remove the stomach and sides need to do power loads. Running is good, but it will not completely remove his stomach. If only for a few years including a strict diet.

The surest way to do this is squats and dumbbell presses: standing on the bench. You need to train the whole body. The body sees that you use the muscles and then it will not eat them. Necessarily it is necessary to do negatives and slow repetitions in isolated exercises, for example, lifting biceps. This will increase your strength endurance and allow you to burn more calories.

Always start training with large muscle groups in order to burn the greatest glycogen stores. When it is not enough, you will start to burn fat, and your stomach and sides will decrease. In addition, the eaten carbohydrates after exercise will be stored in the form of glycogen and less sugar in the blood will remain for the rest of the activity. And you know that plus.

How to burn fat and remove the stomach, sides. Results

Let us summarize the above.

To remove fat from the abdomen you need:

  • Burn more calories than you consume
  • Regularly (6 days a week) to give physical stress
  • Of these, 3 days a week to do strength exercises
  • There are complex carbohydrates
  • Abandon simple carbohydrates, while burning fat
  • Never use trendy diets
  • Eat balanced
  • Avoid deficiency of proteins, fats or carbohydrates

What exercises to do to remove the sides

How to remove the stomach and now you know. If you can not remove fat from the abdomen, then follow the recommendations and the stomach will definitely disappear.

With you was Sergey Troshin, your guide in the bodybuilding world

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