Pessimists perceive their shortcomings as a sentence, and optimists as a guide to action. If your overweight belly does not fit into any framework, it makes sense to get rid of this ballast, and not carry it through life as a family curse. Fortunately, there are proven ways to do this better.
It is necessary
- - revise the diet and diet;
- - increase cardio load;
- - add exercises for the press and back muscles.
Instructions
Step 1
Get rid of excess fat. There are many possibilities for this: running, cycling, climbing stairs. Build up your muscles to burn off excess energy.
Step 2
Start eating in a disciplined way. To prevent the body from storing fat in the area of your waist, take food every 2, 5–3 hours. Remember to include lean protein and vegetables in your diet. When the body realizes that hunger does not threaten it, the fat will disappear.
Step 3
Eat 60% of your diet in the morning. Eat the same foods for breakfast only. The fact is that insulin, which is responsible for the accumulation of fat, is produced much more actively in the evening. It maintains a high fat content, and all food goes straight to the "emergency supply".
Step 4
Another reason for a large belly is weak muscles. They stretch continuously for a long time. Gradually, these muscles lose the ability to hold the abdomen, and it falls out forward. Muscles can contract, just give them this opportunity. Eat small meals early in the morning. If you avoid bloating, the muscles will tighten by themselves.
Step 5
Train yourself to constantly suck in your stomach. Not only in front of the mirror, but also when no one sees you. Gradually it will become a habit. If you want to get tangible results in a short time, you will have to do special exercises for the press. Flip through sports magazines or consult a fitness instructor and exercise.
Step 6
Strengthen your posture. The muscles of the spine are responsible for the straight back. If they weaken, you begin to slouch, the back arches, emphasizing the size of the abdomen. Remember to pay attention to your back muscles in the gym, and in everyday life keep your back straight while sitting and standing. Dancers call this "feeling your posture." And dancers don't have big bellies.
Step 7
Do a hip flexor stretch. Sedentary work weakens these muscles along the back of your thighs and stops helping your back muscles support your lower back. And then everything is simple: the lower back weakens, the stomach protrudes forward. And you need exactly stretching, because physical exertion on these muscles in the same way reduces their elasticity, which interferes with their normal work.
