Reduced hair volume and enlarged belly are the two most obvious changes after work.
Some of my friends are not fat all over, and their weight is normal, except for their...big belly.
Some people even say that after sitting in the office for a few years, they feel that they have become a national treasure panda.
So many people think of sit-ups in high school. There are dozens of them in one job, so I can't believe it.
But, to reduce the belly, sit-ups are really not recommended.
Just rely on sit-ups, you can’t reduce your stomach
First of all, make it clear: there is no "local fat loss", only when the whole body is thin, the belly will be thin.
While sit-ups consume very few calories, maybe you have done 1,000 sweats, which is not as effective as running for 10 minutes.
Someone wants to say: I don’t expect sit-ups to lose weight, but at least it can develop abdominal muscles.
It is true that sit-ups can increase abdominal muscles, but the key is-sit-ups do not do well, and it hurts the cervical spine and waist.
Excessive force will put a lot of pressure on the spine;
Hugging the head, breaking the neck, or hurting the cervical spine;
Especially for people with chronic low back pain, the waist strength is inherently weak, let alone this action.
Such "suicidal crunches", don't do it.
The key to reducing belly is to reduce fat
There are no more than two situations with a big belly: subcutaneous fat exceeding the standard, visceral fat exceeding the standard (of course, it is not ruled out that some people are hit by both).
I won’t say more about the subcutaneous fat exceeding the standard, just the kind of fat that you can see and feel, just reduce the body fat.
Excessive visceral fat is usually manifested as a "big belly". Visceral fat is more harmful than subcutaneous fat and is an accomplice of heart disease, diabetes, infertility and other diseases.
Prolonged sitting, lack of exercise, a large intake of sweets and other refined carbohydrates, and certain drugs can all increase visceral fat; the most terrifying thing is sweet and oily food, that is, a high-sugar and high-fat diet... all of these are possible It leads to "the whole body looks normal at first glance, but the internal organs are actually obese."
So, no matter what kind of belly you are, if you want to reduce it, you have to start with your lifestyle habits. You should do this:
➊ Appropriate fat-reducing and muscle-increasing diet
No matter how you lose weight, don’t blindly go on a diet. It’s useless to starve your eyes at Venus.
After all, you have the strength to lose weight when you are full.
Exercising the abdominal muscles should improve the diet and matching ratio.
Under the premise of cooperating with exercise, foods rich in carbohydrates should be appropriately reduced:
Eat less or no sweets, sweet drinks, and refined foods containing refined sugar;
reduce fat intake;
Eat more protein-rich fish, meat, eggs, and milk;
Also eat enough vegetables.
➋ Do exercises for the whole body
The first step to reduce belly is to lose fat.
Squats, rowing and other body-oriented exercises, or HIIT (High Intensity Intermittent Exercise) exercises the whole body to improve the efficiency of fat burning.
After all, if you only exercise the abdomen, the calories burned are very limited. For most people with a lot of waist and abdomen, the first task is to lose fat by burning as many calories as possible.
The abdominal muscles are buried under the fat. The less fat, the clearer the abdominal muscles will be. It really kills two birds with one stone.
do exercises for abdominal muscles
can get twice the result with half the effort
While doing whole body training, you can also do some exercises for abdominal muscles, so that reducing your stomach will get twice the result with half the effort! Compared to sit-ups, we recommend these 5 actions:
makes you lose weight easily at home! thin! thin!
Abs are not built in a day. However, under the bulging belly, everyone has abdominal muscles, but there are obvious differences.
Many strong men or weightlifters have thick fat covering their abdomen. But their abdominal muscles are quite strong.
So, believe that your abdominal muscles are only covered by fat.
From now on, you can exercise according to the above method, and cooperate with aerobic exercise to lose the fat on your stomach, so that your abdominal muscles will have a day of "turning the clouds and seeing the sun"!