The accumulation of fat cells in the abdominal area, byrd, sides, buttocks – this is a feature of the female body. Burning excess fat in these places requires special measures, it will be difficult to lose weight with conventional massages and body wraps.
- First step. Lifestyle Activation
- Exercise complex
- Belly Fat Hoop
- Which to buy
- How to do it right
- Exercise order
- Load intensity
- Approximate diet menu for the week
- How much to drink water
- Slimming creams
- Homemade Pepper Cream Recipe
- What sports supplements to take
- Foil Wrap Recipes
- Wrap Recipes
- Fat Burning Abdominal Massage
- Fat Burning Yoga
- How to speed up the process of burning fat on the stomach
- How to burn belly fat after childbirth
- Video on how to burn fat on the stomach and sides
First step. Lifestyle Activation
In order to quickly burn fat on the stomach and sides of a woman, it is necessary to undergo a whole range of measures.
First, you should introduce to eliminate all bad habits and begin to lead a healthy lifestyle:
- Sleep with the lights off for at least 7 hours, of which at least 2 hours before midnight.
- Drink clean water.
- Avoid stress.
- Increase activity gradually, but do not take breaks.
- Walk every day for at least 20 minutes.
- Agree to exciting outdoor activities: hiking, relaxing in the forest, dancing.
- Do morning exercises 15 min. These are turns, swings, tilts of the neck, arms, legs.
It is important to dilute working hours with activity.
To do this, you can:
- Take a walk instead of using transport.
- Use an elevator less often.
- Engage with the expander.
- Ride to and from work by bike.
- Perform asanas of “office yoga”.
Popular types of physical activity:
- Walking The load on the body during sports walking is gentle, so it is suitable for overweight people. Running is not recommended for them. For an hour of sports walking, a person spends 400 kcal.
- Bicycle riding. An hour spends a person spends 700 kcal.
- Lesson with hula hoop (hoop). 100 calories are burned in 10 minutes of employment. The hoop “massages” the waist, removing the stomach and sides.
- Jumping rope. Depending on the execution speed, 200 to 300 kcal is lost in 15 minutes.
- Swimming. For half an hour, 400 kcal “leaves”. Water “massages” the body, removing excess weight and cellulite.
- Dancing. Being engaged in ballroom dancing, they spend 200 kcal per hour. Disco, Latin dancing and rock and roll burn 400 kcal.
To burn fat, not muscle, to protect the skin from stretch marks, you need to do at least 1 hour 45 minutes in a day. Training begins with 45 minutes. cardio exercises. Then 1 hour – strength training. But you can start with 45 minutes. for the whole lesson: 15 min. cardio, 30 minutes power.
Need to keep track of the pulse. Too high a pulse is dangerous, too low is an indicator of low effectiveness of the session . You can calculate your optimal heart rate using the formula: (220 – age) x 0.65 – this is the minimum optimal heart rate. (220 – age) x 0.75 – maximum optimal heart rate. Within these two figures, a person receives the most oxygen, which is important for burning fat.
For cardio training, you can use a cardio simulator, intensively jump on a skipping rope, swim, jog. Cardio equipment includes a treadmill, exercise bike, stepper, rowing machine.
The method of interval cardio will allow several times to increase the intensity of cardio training. Intervals – periods of high load and low (rest), which alternate. In one training session there should be 3-4 intensive intervals and the same number of “resting”.
If cardio training is a run, then 10 minutes to warm up. jogging around. Then the first intensive interval is 30 seconds, after which rest (jogging) is 60 seconds. It is necessary to gradually increase the duration of the intervals. Moreover, rest always lasts 2 times longer than the intensive part.
Strength Training Exercises:
- Squat and jump. Do 3 sets of 15-20 exercises. Rules for proper squats: legs shoulder-width apart, knees no further than the socks, buttocks and stomach. When lifting make a jump. All actions are performed slowly. Even during the jump, the buttocks and stomach are tense.
- Raise your legs to the side. It is performed on slightly bent legs. It is necessary to lift one, then the second leg to the side and hold each first for 30 seconds, and then bring to 1-2 minutes. While the leg is raised, the stomach should be pulled in.
- Strap. You need to lie on your stomach and climb on your elbows and socks. The shoulders, buttocks and heels are on the same line. Elbows under your shoulders. The abs and buttocks are tense. In this position should be 30 seconds. – 3 min. (time to increase gradually).
- Bodyflex. Sometimes the stomach sticks out, even if there is no excess subcutaneous fat. This may be due to a weakening of the transverse abdominal muscles. If they bring in tone – the stomach will become flat. For this, bodyflex is performed 2 times a day every day. It is performed in any position. It is necessary to inhale deeply, exhale sharply and immediately strongly squeeze and tighten the stomach for 10 seconds. After that, inhale a little, without relaxing the stomach, and wait another 10 seconds. Repeat exercise 4-5 times.
Belly Fat Hoop
Which to buy
How to burn fat on the abdomen and sides of a woman to get a noticeable result even without intensive training in the gym, the hula hoop (hoop) will “help”.
Types of Hula Hoops:
- Usual. Made of metal or plastic, empty inside (which makes it light), without any roughness.
- Demountable. It can be taken apart.
- Weighted. This species is heavier, so it presses on the stomach more.
- Massage. Its surface is no longer smooth, but with bumps, small massage inserts of various shapes.
With a calorie counter and the number of revolutions made.
To determine the desired diameter of the hula-hoop, they put it on the side near it and look at where the top line is located. Size is appropriate if this line is within the abdomen.
How to do it right
So that the hoop does not harm and is effective, you should:
- Exercise only with an “empty” stomach. It is better to eat an hour before and an hour after training.
- Feet shoulder width apart – this is the most comfortable pose. With it you can begin the development of this simulator. The smaller the distance between the feet, the more you will have to strain the muscles of the abdomen, thighs, buttocks.
- For the oxidation of body fat, it is important to practice the hoop in the fresh air and breathe deeply.
- The body should not be relaxed, “shake.” The movements are performed gently.
The main training can be supplemented by exercises with a hoop in the hands of:
- Press your back against the wall, put your feet shoulder-width apart. Take the hoop in hand parallel to your body. Perform forward inclinations, pressing tightly against the wall with your back. The stomach should be tense.
- Lying on your back, bend one leg at the knee and press with its foot a vertically standing hoop. Drive with your second foot along the upper arc 20 times.
- Sit on the floor, put a hoop on your back in the area of the shoulder blades, slightly round your back forward, tighten your abs and slowly lower your torso back, “holding” yourself with your abs. As soon as there is no possibility to lean forward, they come back. The exercise is repeated 10 to 15 times.
In the first training session, the hoop is twisted for 5 minutes. Gradually increase the time by adding 5 to 10 minutes, bringing to 30 minutes. Then you should regularly rotate for 30 minutes per day.
Burning body fat is impossible without rationalizing nutrition. The principles of diets are the same for men and women.
It is important to remember that:
- You need to burn more calories than you consume. Thus, the body is forced to use accumulations, including on the abdomen and sides.
- You need to control the number of calories and take care of the balance of proteins, fats, carbohydrates. Their correct percentage: 50% protein, 10% fat, 40% carbohydrates.
- The amount of protein consumed during the diet should increase in order to speed up the burning of fats and provide muscle food.
- The main part of the protein during the diet is obtained from chicken breasts, egg whites, low-fat cottage cheese, and seafood.
- Fats completely removed from the diet is prohibited. They are used by body tissues as a building material.
- Fats are allowed only vegetable and in seafood.
- You should adhere to the diet: eat at least 6 times in half the usual portion, preferably at the same time.
- At a time, you can not eat more than 500 g of any food, even if it is fruit. A lot of food stretches the stomach, so it requires the same amount all the time.
- During the day, you need to drink water a little.
The following foods are prohibited during the diet:
- high in animal fats;
- with a lot of sugar;
- flour baking (whole grain bread in small quantities will be useful);
- smoked meats;
- a large amount of salt.
Approximate diet menu for the week
It is worth considering that all dishes are divided into several portions. Snack between the main receptions with fruits, low-fat sour-milk products.
|Monday||Rice porridge with fruits or raisins, vanilla; tea with lemon, whole grain bread.||Soup with buckwheat, vegetables, chicken breast; salad with tomatoes, dill, rapeseed oil; Fresh Juice.||Steam sea fish, scrambled eggs, milk slightly sweetened jelly; tea.|
|Tuesday||Crispbread with low-fat cottage cheese and chopped fruit (except banana); sugar free coffee.||Borsch with chicken breast, several crackers with bran; compote.||Steamed vegetables (except potatoes, legumes), flavored with vegetable oil; handful of dried fruits, tea with lemon.|
|Wednesday||Oatmeal pancakes with dried apricots, not fat yogurt.||Baked vegetables (except potatoes), seafood salad; Orange juice.||Cheesecakes, herbal tea.|
|Thursday||Soft-boiled eggs, bread rolls; berry smoothie with water without gas.||Vegetable soup, steam chicken cutlets; fruit juice.||Vegetable puree (carrot, squash), scrambled eggs, tea.|
|Friday||Oatmeal with dried fruits, juice.||Borsch, bread; fruits with non-fat chilled yogurt and vanilla (sugar free).||Carrot-pumpkin puree, baked low-fat meat, greens salad; fruit juice.|
How much to drink water
The optimal amount of water per day for a person is about 0,5 gallon. The use of more than 1,1 gallon will lead to the fact that water will remove nutrients from the body and overload the liver. Liquid in the form of juices, teas, coffee, soups is not included in this figure.
The rules for drinking water during the burning of excess fat cells are as follows:
- You can not drink purchased sweet water, including gas.
- It is necessary to reduce the amount of coffee – it dehydrates.
- You can flush water with honey, ginger, a few tablespoons of citrus juice.
- You need to drink a glass of water in the morning on an empty stomach.
- If water is drunk from a tap, then only boiled and settled. Mineral melt is useful.
- A glass of warm water with lemon half an hour before eating food will cleanse the stomach and reduce appetite.
- You can not drink food.
- Cold water stimulates the production of gastric juice, so a person eats more. Warm water gives a feeling of fullness.
Cosmetic creams and compositions prepared according to folk recipes at home will help a woman burn fat. These funds work better after cleansing the skin in the shower, bath, sauna. The zones of the abdomen and sides of
the trunk and other problem areas should be treated with a cream with massage movements, carefully rubbing the composition into the skin.
Types of creams:
- Massage. They are used for massage. Some of them are anti-cellulite, and some struggle with stretch marks and strengthen the skin.
- Warming up. Thanks to pepper, algae in the composition, they warm the skin, improve blood circulation. This contributes to weight loss.
Pepper (for wrapping). The skin greased with cream is wrapped with a film and a warm cloth.
Popular slimming creams:
- “Lierac ultra-body lift.” The price of the product is $ 40. The course lasts a month. The cream contains a protein liflin, which tightens the skin.
- “Yves Rocher.” This is a French serum worth $ 10,05. Caffeine, mint in its composition burn fat. Glycerin tightens the skin. Apply the cream for at least a month.
- “Nax-body contouring serum.” This is a French serum with grapefruit, seaweed, vitamin E. Its cost is $ 28. The course lasts about 2 months.
- “Turboslim.” This is a American gel with aminophylline, vitamin E. The course lasts a month. The price of the gel is $ 9,25.
- Tri-Asset is a American spray with mint and pepper. The course is about 4 months. The cost of the spray is $ 1,81.
Homemade Pepper Cream Recipe
This cream is used every 2 days, so as not to harm the skin. To prepare the cream, 1 tablespoon of honey is diluted in 4 tablespoons of vegetable oil and a pinch (or on the tip of a knife) of red pepper is poured. By means of 15 minutes the skin is massaged, then it is thoroughly washed off.
What sports supplements to take
It is harmful and even dangerous to choose supplements on your own. They are chosen after the recommendation of the coach.
The main types of additives:
- BCAA is a set of amino acids that helps to reduce and maintain proper weight, helps in building muscle.
- Protein helps maintain the required level of protein in the body.
- L-carnitine delivers dietary fat to muscles for processing. This supplement is useless without intense sports load.
- Vitamins and minerals. These substances accompany all body processes.
- Omega-3 helps the heart, cleanses blood vessels from cholesterol, establishes metabolic processes.
Popular brands of sports nutrition:
- Ultimate Nutrition
- Universal Nutrition;
- Optimum Nutrition.
All these companies produce a wide variety of additives.
Do not miss the most popular article in the rubric:
Morning exercises for those over 40, 50. Gym exercises for weight loss, video tutorials.
Foil Wrap Recipes
During the procedure, the treated area of the skin is copiously covered with sweat. Immediately after wrapping, the body discharges water rather than fat. But increased blood circulation removes fat into the blood vessels, an emission of energy occurs. Only after this energy is spent will weight loss occur. Wrap works in conjunction with sports.
- Before the session, steam the skin, clean it with a scrub and completely dry.
- The skin must be covered with several layers of cling film.
- The procedure should last 40 minutes – 1 hour.
- After the session, the mixture is washed off, the skin is moisturized with cream.
- There is no need to do nothing during the session.
- problems with the heart, kidneys;
- 60 g of honey mixed with 20 g of salt;
- 100 g of honey mixed with 5 drops of citrus essential oil;
- 50 g of honey + 25 g of yogurt;
- 40 g of honey + a pinch of red pepper and a couple of drops of vegetable oil.
With coffee grounds:
- several tablespoons of thick are mixed with sea salt in the same amount, add a little milk to make porridge;
- in a couple of tablespoons, add a couple of pinches of red pepper and a little vegetable oil to a thick porridge;
- add your favorite essential oil to the thick.
With clay. For different masks, to one tablespoon of clay diluted in warm water, one of the components is added:
- a piece of ginger (matchbox size), grated in pulp and mixed with 1 tablespoon. cinnamon
- olive oil (a couple of drops);
- liquid honey (a couple of tablespoons) and essential oil.
Fat Burning Abdominal Massage
Massage enhances blood circulation and breaks down body fat. It should be done every day for 4-5 minutes an hour before and an hour after a meal. A useful additional effect of massage will be the normalization of the intestines.
Types of fat burning abdominal massages:
- Plucked. Before the session, apply a massage cream. Pinching – pull the skin slightly. Tweaks are done in a circle, clockwise. The intensity of the tweaks increases with each round. At the end of the procedure, the entire abdomen should be light red. After the session, the skin is massaged with a rough towel. The worked area is moistened with cream.
- Water. A stream of water in the shower is driven clockwise in the stomach. Water is used cool.
Can. For him, they buy silicone jars in a pharmacy. The skin is cleaned in the shower, dried, essential oil is applied, lightly massaged with hands. Next is the “can” phase. When the jar is fixed, you need to check that the skin inside has risen by 0’4 inch. The jar is led across the stomach, drawing different shapes and sometimes lifting. After the proced
ure, wrap your stomach for 5 minutes in a warm blanket and rest. Small bruises after the first sessions will cease to appear over time.
- Manual. You can not put much pressure on the stomach. Performed as a regular massage.
Fat Burning Yoga
Yoga will strengthen the muscles of the abdomen, improve metabolic processes. It can be practiced every day.
It is important to consider that yoga is, first of all, joint stretching. Therefore, it is not recommended for people with hernias and other spinal problems.
The instructor will help you to perform the exercises correctly and safely. If you start practicing yoga on your own, you can seriously damage your joints and internal organs.
The main yoga poses to reduce the fatty layer of the abdomen (all poses are performed 5 times):
- Cobra pose . You need to lie on your stomach, straighten your legs, lean on your palms, inhale deeply and slowly head up, bending the spine. After reaching the maximum point, they freeze for 15 seconds. On exhalation, they return to the initial position. Rest 10 seconds.
- Strap. They lie on the floor, rest on their palms and rise, as for push-ups. Palms should be under your shoulders. The body is pulled so that all its points are on the same line. In the bar are 30 seconds. – 1 min.
- Pose of the boat. They sit on the floor with their backs straight and legs bent. The flat back is tilted a little back, they lift straight legs to the same level and clasp palms under the knees. Delayed in this position for 30 seconds.
- Onion pose. Lying on his stomach, raise his knees, clasp his hands on the outside of the feet (you can cross). The maximum time spent in the pose is 30 seconds.
It is important not to stop breathing while in postures.
How to speed up the process of burning fat on the stomach
Normalization of the psychological and emotional state will help burn fat on the stomach and sides of the woman. Do not think in a panic. Stress increases the level of the hormone cortisol, which contributes to the accumulation of fat. Calmness is the first step to success.
And in order to enhance the effect of the above methods of combating fat, it is worth considering that:
- If 2 hours are left before the lesson, it’s time to eat some protein foods (chicken, milk).
- You should always breathe according to one principle: inhale with your nose, exhale with your mouth. In this case, more oxygen is inhaled, which means that fats are oxidized better.
- You should change the set of exercises, carried away by new techniques and giving a shake to the body. But diversity cannot be brought to chaos; only complete exercises should be completed.
- It’s good to work hard in the gym the last days before your period. At this time, the body parted with stored fats 3 times faster.
- Natural “fat burners” are used for weight loss: citrus fruits, pineapples, green tea, spices, ginger. But still it’s worth adding a little, so as not to harm.
- Toxic substances in alcohol and cigarettes slow down the metabolic processes in the body.
How to burn belly fat after childbirth
As a rule, a woman needs to burn fat on her stomach and sides after delivery. If the birth of a child occurs naturally, then it takes 3-4 months to recover. If the baby appears with Caesarean section, recovery will take about 2 months. You can start training only with the permission of the doctor. Those who practice training earlier risk damaging the sutures and displacing the uterus.
Pregnancy is accompanied by hormonal changes. This affects the weight and, especially, the growth of the fatty layer of the abdomen. It protects the fetus from damage. It should not only remove the fat layer, but also pump up the press. To do this, use yoga, water aerobics, dancing, shaping. Exercises in water work especially well: water massages the body and eliminates overstrain.
Always pay attention to muscle stretching. For example: they finish a deep breath, pushing their stomach out strongly, exhaling completely – pulling them in strongly. Take breaks every 5-10 times. The duration of such a stretch is a few minutes.
It is useful to train in transport, doing household chores. To do this, it is enough to retract and relax the stomach.
A diet after childbirth can only be a restriction of smoked meats, very fatty foods, and sweets. A nursing mother should receive all the beneficial substances. The body of those women who do not breast-feed, also requires good nutrition. Diets are best used carefully after consulting a doctor. Preference should be given to dairy products, lean meat, seafood, vegetables, fruits.
The accumulation of fat cells for the body is a safety margin in case of a lack of energy. For a woman, it is also a protective shell of the fetus. Therefore, on the stomach, sides, the body is so reluctant to burn this layer. But you can put your figure in order, you can become slim and attractive. It is only necessary to have the desire to put as much effort as possible into the process of losing weight.
Video on how to burn fat on the stomach and sides
How to burn belly fat: