Fat in the human body is unevenly distributed. There are several areas where he feels most at ease. Upper body obesity is more common in men. Thick sides do not adorn the male figure, but any problem can be dealt with.
It is necessary
- - consultation of an endocrinologist;
- - heavy hoop;
Instructions
Step 1
Visit an endocrinologist and donate blood to check your hormone levels. This type of obesity is called cortisone obesity. Fat deposition on the sides may be associated with an increase in blood cortisol levels. Eliminate any diseases in the hormonal area.
Step 2
Review your diet. If the endocrine system is working properly, the level of cortisol in the blood may rise due to constant overeating. If you start eating once every two to two and a half hours, each meal will contain a small amount of lean protein and vegetables, and also exclude fast carbohydrates (sugar, confectionery, refined white rice and rich white bread), fat from the diet itself will begin to melt gradually.
Step 3
Boost your metabolism. Increasing physical activity will speed up your metabolism. This means that fat from the lower back will begin to go away faster. If you have never exercised before, start with light aerobic activity. Walking at a brisk pace, cycling, and jogging on rough terrain will include the processes involved in fat loss. The main thing in this business is regularity. Do not indulge yourself because of a bad mood or drizzling rain.
Step 4
If you're ashamed of going to a gym full of pumped-up athletes with thin waists and luxurious muscles, start exercising at home. Twist the hoop, the constant massage of the problem area will gradually destroy the fat cells. The hoop should be wide and heavy enough.
Step 5
Do the plank exercise every day. This static exercise helps to tone the muscles of your problem area, and at the same time does not lead to their growth. Get into a forearm rest. Legs rest on the floor only with socks. While contracting all the muscles in your core and legs, keep your torso absolutely straight from crown to heels. Hold this position for 15 seconds, rest for a minute, and then repeat. Gradually increase the plank execution time to one minute.
Step 6
Be sure to do the side and lower back stretches. Stand with your right side near a stable support. Grasp the support with your right hand, the arm should be straight. Raise your left hand up and stretch it towards the support, bending your torso to the left. Feel the muscles on the left side of the body stretch, hold for 20 seconds. Return to starting position and rest for 30 seconds. Repeat. Then change the side to be worked on.
