Fat in the human body is unevenly distributed. There are several areas in which lipids are more comfortable. By storing fat here, the body tries to store at least some amount of energy in case of sudden hunger. The waist area is one such place. It will take a lot of work to get the fat out of here.
Instructions
Step 1
Eat in a very disciplined way, eating a serving of lean protein and vegetables each time. The body must understand that hunger does not threaten it, and you can safely increase the metabolic rate.
Step 2
Eat every 2, 5 - 3 hours, cut back on sweets. Thus, you eliminate sudden surges in insulin in the blood. It is insulin that is responsible for the deposition of fat in the side area.
Step 3
Increase your vitamin D intake. Research from the University of Minnesota (USA) has shown that a deficiency of this vitamin can interfere with weight loss. Don't forget about mushrooms, fish oil, and dairy products. Sunbathe.
Step 4
Increase your overall physical activity. Add one cardio or two strength training to your existing workout routine.
Step 5
If you're not into sports, it's time to do it. Your weekly program should include three strength training and two cardio workouts.
Step 6
Do not exercise with weights. Ideal side fat loss exercises should focus on endurance. Exercises such as plank, side plank, crunches, various types of bridges will help you.
Step 7
Take an elbow rest. The body should be fully extended. The elbows are strictly under the shoulder joints. The hands can be locked. Legs together and rest on toes. You should feel tension throughout your body. Do not bend your lower back or arch your back. Hold this position for as long as possible.
Step 8
Lie on your side with your legs connected and straight. Place your forearm on the floor with your elbow directly under your shoulder joint. Raise your pelvis so that the entire body is in one straight line: from the top of the head to the heels. Stay in this position for as long as you can. Relax and repeat for the other side.
Step 9
Lie on the floor with your arms at right angles to your body. Place your heels on a large fitball. Keeping balance, raise the pelvis so that the body is in a straight line from the shoulder blades on the floor to the knees. Lower the pelvis to the floor, repeat.
Step 10
Lie with your back on the fitball. Rest your heels on the floor. Legs slightly apart. Clasp your hands together and raise your arms vertically above your chest. Maintain balance and lift in turn up the right shoulder, then the left. Perform as many repetitions as possible.
