Abdominal obesity and bodyside thickening are often caused by visceral fat except subcutaneous fat. This is a dangerous signal for the body, especially for middle-aged people. The increase of visceral fat will increase the risk of cardiovascular disease and diabetes.
If you want to get rid of the swimming ring around your waist, you must first get rid of a superstition: there is no way to achieve the effect of partial weight loss. If you want to get rid of abdominal fat, you can only reduce fat all over the body, starting from three aspects: improving diet, reducing fat exercise and strength training.
1. Improve diet
Improving diet and eating healthier food can play a 90% role in losing weight. If you don't control your diet, you can't lose weight just by exercising.
To eat healthier and have lower fat content, you can refer to the following principles:
1, do not eat foods with high sugar content and low nutrition, such as candy, cakes and carbonated drinks.
2. Choose staple foods with low sugar content, such as eating less refined flour and eating more coarse grains such as brown rice, corn, sweet potato and wheat;
3. Every meal should be accompanied by at least 50% vegetables and fruits, mainly vegetables and supplemented by fruits;
4. protein should choose low-fat foods, such as egg white, fish, chicken breast, low-fat/skim milk, etc.
5, high-quality fat should also be properly ingested, such as olive oil, nuts, avocado, salmon and other foods;
6. Not less than 8 cups of white water every day, with a total amount of not less than 2 liters. It can also replace some low-calorie drinks such as green tea and coffee;
7. The daily total calorie intake is less than before 10%~25%. The easiest way is to eat only six or seven full meals.
2. Fat reduction campaign
Some people think that abdominal fat can be quickly lost by doing abdominal exercises such as sit-ups and belly rolls, but this is not the case. There is no essential difference between reducing abdominal fat and reducing fat. The best exercise is aerobic exercise.
Arrange aerobic exercise for 3 or 4 days or more every week, such as brisk walking, jogging, swimming, cycling, etc., preferably alternately, to avoid overloading the knees. Exercise for at least 30 minutes at a time. If you want to be more efficient, exercise 1 hour is better.
Interspersed with some moderate-intensity HIIT training will help to improve cardiopulmonary function, improve oxygen supply efficiency, break body inertia and avoid adaptability problems caused by long-term aerobic exercise.
Exercise on an empty stomach in the morning or exercise on an empty stomach at night has the best effect of reducing fat, because the sugar in the body has already consumed 77.88%. At this time, exercise can call fat to participate in energy supply faster, and fat burning efficiency is higher. However, fasting exercise should also consider personal physique and pay attention to safety.
Increase muscle mass
The function of aerobic exercise is to burn body fat, while strength training can accelerate metabolic efficiency by increasing body muscle mass and make fat burn faster.
Do strength training once every two days for 30 minutes, and you can choose a combination of various movements, such as horizontal support, side support, side support ups and downs, Russian rotation, side abdominal lift, prone, opposite side lift, etc. Only by paying attention to the correct posture, proper movements and not relying on inertia can we have a good training effect.