Fat localized in the waist and abdomen area greatly spoils the parameters of the figure, and if there is a lot of excess weight, then this has a negative effect on health. It is possible to remove fat deposits from the abdomen quite quickly, but only as a result of an integrated approach.
It should be noted right away that it is impossible to lose weight by 10-20 kg in a week, but if the process of losing weight is approached comprehensively, then five kilograms in seven days can be "thrown off". But the initial weight is also important - the more it is, the faster the hated kilograms will "melt". So, what should be done in order to lose significant volumes of the abdomen in a week.
First of all, you should reconsider your diet. Fast carbohydrates in the form of cakes, sweets, rolls and other things should be discarded. The basis of the diet should include protein foods with a small amount of fat, as well as all kinds of salads and side dishes from non-starchy vegetables. An important factor is the frequency of food intake and its quantity. It is optimal to eat four times a day, and one portion should not exceed 250-300 g in volume. The advantage of such nutrition is that it "burns" fat deposits, not muscles.
Do not forget about physical activity as well. Since protein foods are taken as the basis of nutrition (and they contribute to building muscle mass), during this period it is better to abandon strength training in favor of cardio. If you want to lose weight only in the abdomen and waist, then special attention should be paid to exercises for this part of the body. Exercises for working out oblique muscles (various turns, twisting) and rectus abdominis muscles (exercises for working out the press) will be beneficial.
Perfectly works the muscles of the abdominal cavity with a vacuum exercise based on breathing. The exercise is done as follows:
- it is necessary to put your feet shoulder-width apart and bend them slightly at the knees, take your buttocks back, rest your hands on your hips;
- take a deep breath, relax the press so that the stomach puffs up when inhaled;
- exhale all the air from the lungs, tighten the press and draw in the stomach under the ribs;
- hold this position for 7-15 seconds;
- repeat the exercise 15 times. Do another 2-3 approaches.
