Three types of belly bulge
Visceral fat type: the figure is not particularly fat, but the stomach is protruding. The protruding belly is slightly hard and not loose. → I hope to bid farewell to my bulging belly within 1 month.
Subcutaneous fat type: although the abdomen is not particularly prominent, it is relatively loose, and the abdomen will shake when bouncing. → It is impossible to eliminate the abdomen within 1 month, so it is suggested to lengthen the exercise time.
Lateral abdominal fat type: the belly is not particularly prominent, but I feel that there is too much fat in the lateral abdomen. 1 month it is almost impossible to eliminate the lateral abdomen. It is suggested to make a long-term exercise plan.
● Visceral fat type: Running method ◎ Aerobic exercise is the best way to burn visceral fat.
Step 1- Climb the stairs as much as possible when walking, moving and commuting, and stand without sitting down when taking transportation to cultivate the muscles of the lower body.
Step 2-Walk+Run 1 week and start running. People who don't exercise often can't run for a long time at first, so they can take the way of running and walking alternately. If you can't run any longer, stop and take a walk, and then continue running after you regain your strength. The point is to escape for a long time. Remember to do STEP 1 at this stage!
Step 3-Strengthen the running intensity After entering the third week, gradually lengthen the running time and reduce the walking time, but it is no problem to walk on an uphill road or when you are out of breath. The key to relieve abdominal protrusion is the total exercise time within 1 month, so the exercise period can also be divided into three periods: morning, middle and evening.
→ Coach Nakano replied: How far do I have to run to lose my abdomen?
You need to lose at least 1 kg of visceral fat < 7000 calories > to feel the elimination of bloating. If the goal of 1 month is to lose 2 kg, then you need to consume 14000 calories.
◎ The calorie consumed by running is probably "weight < kg >× running distance".
If you weigh 70 kg, 200 km consumes 14000 calories, which means 1 6 ~ 7 km per day. If you find it difficult, you can also change the plan to two months, with the goal of 1 month,1~1.5kg.
In the exercise of losing weight, in order to exercise muscles, we should actively take in high-quality protein. In addition, controlling calorie intake can be closer to the goal of eliminating stomach.
● subcutaneous fat type: running method+rectus abdominis exercise method ◎ People with subcutaneous fat type must exercise rectus abdominis if they want to relieve abdominal bulge.
For people with subcutaneous fat, the method of eliminating abdominal fat is the same as that of people with visceral fat, but we must increase the training of abdominal muscles. The more muscle mass under subcutaneous fat, the more subcutaneous fat can be eliminated.
STEP 1: Lie on the floor with your feet bent, put your feet on a chair with the same length as your thighs, and gently put your hands next to your ears. If you have a backache, you can pad it.
Step 2: Breathe out slowly, as if you want to see your navel, and lift your shoulders slowly, but your lower body is still leaning on the floor. When you reach the limit, hold it for a moment and spit it all out.
Step 3: inhale slowly, lie flat slowly, and stretch your abdomen with your shoulders, without relying on gravity.
◎ In the process of continuous exercise, the shoulders do not touch the ground when lying down and stretching, but keep a certain distance from the floor until the end of the exercise.
Long-term exercise
The pelvis of men is smaller than that of women, so the fat in the lateral abdomen is more obvious. To eliminate flank fat, we must exercise for a long time and reduce the body fat rate.
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