Forget the diets for a flat stomach, all kinds of "small tricks" and other nonsense on how to get rid of fat in the stomach.Here is a real story and an effective advice that will help you get rid of it forever.
Do you know that certain fatty cells in your body are extremely resistant to mobilization and burning?
Have you heard that these fatty cells tend to accumulate in the stomach, in the hips, as well as in the hips themselves?
Do you know that there are several scientifically solid diets, exercises and additives that allow you to get rid of fat forever?
Imagine that you have a narrow waist and a relief press throughout the year.
Imagine that there will never be strange diets or exhausting training, which only disappointed with its results.
Imagine that you know what additives have a scientifically proven action for weight loss and what are an empty money waste.
Well, you don't need to represent anything, because I will count all this in this article.
In just 15 minutes you will know why it is so difficult to get rid of fat in the stomach, and what should be done exactly to disappear once and for all.
Then, let's see what distinguishes fat in the fat stomach in other parts of the body.
Why is fat in the stomach and sides so "stubborn"?
If you can't get rid of fat in your stomach, don't worry ...
- You have no problems with genetics;
- You do not need to do special exercises;
- With his hormones, most likely, everything is in order;
- Do not eat "incorrect" food (yes, sugar is not a problem!);
- You don't need to reject carbohydrates;
In fact, you can follow the "Guru" advice to get rid of fat in the stomach ... perform special internet exercises ... Exclude the products that "obstruct hormones" ... Abandon any type of sugar ... Sit in a boring diet of low carbohydrate ...
... And until the end of life, do not get rid of ugly fat in the stomach.
Although, I shouldn't.
Regardless of your genetics and hormones,CanHave a thin relief stomach with which you dream.And it can be easier than you thought if you know exactly what and why you are doing it.
And this knowledge begins with an understanding of how the physiology of "burned fat" works.
When we talk about "burning fat", we are talking about a process consisting of 2 parts:lipolysisANDoxidation.
Lipolysis is a process by which fat cells release accumulated energy (fatty acid) in the blood, and oxidation is the process of using (or "ardor") with the cells of these fatty acids.
The main way to stimulate lipolysis is the production of adrenaline and norepinephrine, which are known asCatecholamines.
These substances enter the bloodstream, enter fat cells and join certain points known asReceptors.
After joining fat cells, catecholamines cause the release of fatty acids stored in these cells.Then other cells can use these fatty acids as a source of energy.
Most people do not know that not all fat cells are the same.Some cells react well to catecholamines, and others do not.
If he was on a diet for some time, you felt it.It seems that certain areas of your body, such as chest, hands and face, lose weight quickly, but others, such as stomach, sides and hips, apparently, do not change at all.
The main reason is reduced to a simple fact ...
Fat cells contain 2 types of washing machines for catecholamines, which are diametrically opposed in their functions.
They are known as alpha and beta receptors and, although their physiology is satisfied with the complex, it is reduced to the following: alpha receptors slow down lipolysis and beta receptors execute it.
Therefore, fat cells with a large number of beta receptors are easily mobilized, while cells with a large number of alpha receptors are not.
That is why, when it is in a diet burned in fat, it sees rapid results in areas of the body such as chest, arms and face, but almost nothing happens in other areas, such as stomach, sides and hips.
One of the main reasons why fat in certain areas (for example, stomach) is so "stubborn" in the fact that fatty cells are very resistant to mobilization, that is, they contain many more alpha receptors than beta receptors.
So, now, when you know why fat in your stomach tends to stay for so long, let's see some strategies to win it.
5 bigger myths about burning fat in the stomach
If you enter a request on how to get rid of fat in your stomach in the search system, you will read many nonsense on this subject.
Better pay attention to the following facts.
- You cannot get rid of fat directly in your stomach.No torsion number, planks or no other exercise will burn fat with precision in the stomach.
- There are no certain products that help or interfere with this process.The stomach does not grow due to highly glycemic, "processed" and dairy products, and will not help "healthy fats."
- The problem is not at the frequency of meals.Frequent consumption of food in small portions during the day does not "encourage metabolism", and if he eats less frequently and in large portions, this will not place the body in the "fasting regime."
- Eating at night does not matter either.The consumption of most of their daily calories at one time or another has no effect on weight loss or body structure.
- Stress has nothing to do with that.Stress can contribute to behavior, which will lead to weight gain, but cannot cause it directly through hormonal imbalance or any other process.
How to get rid of fat in the stomach and sides: What to do?
Fortunately, getting rid of fat in the stomach is much easier than many people tell him.There are only 2 things you should know to do this once and for all.
- It must reduce the total percentage of fat in the body.Everything is reduced to this.Reduce the level of fat in the body to 10% (for men) and up to 20% (for women) and most of the fat in the abdomen will disappear.
- You can use certain diets, training and additives to mobilize and burn fat in a faster stomach.Given the first element, everything you will do to accelerate burning fat as a whole will also accelerate fat burning in the abdomen.
However, there are several special things that can do to help the body better accelerate and get rid of it, even in the stomach.
Combine both strategies (acceleration of fat burning and the improvement of fat cell mobilization), and will have an extremely effective program to get rid of non -subsidiary fat in the stomach.
5 proven ways of quickly getting rid of fat in the stomach
As you know, there are 2 main methods in which you can get rid of fat in your fastest stomach:
- Increase the speed with which fat burns as a whole;
- It is better to help the body mobilize fatty cells with a large number of alpha receptors.
I know 5 differently scientifically proven ways to do this.Let's talk about each of them.
1. Use moderate calorie deficiency
When it is on a diet, to get rid of fat, you must strive to burn fat as quickly as possible, while keeping the muscles and health.
How well you do it is mainly determined by the size of the calorie deficiency.
That is, a small 5-10% deficit will give a small and slow result, compared to a deficiency of 20-25%.
If you consume enough protein, perform strength exercises to stimulate fat burning and minimize cardiovascular training, you can safely keep calorie deficiency at 20-25%, maximizing fat loss with a minimal muscle mass.
In fact, I would say that a greater deficit is necessary to continue getting rid of fat, while it becomes more relief and more and more progress in the fight against "stubborn" fat.Therefore, do not be afraid of moderate calorie deficiency.This is a powerful tool when working in relief.
2. Train with an empty stomach
If you have ever been looking for advice on how to get rid of fat faster, especially on the sides, stomach and hips, then read about training with an empty stomach.
According to many experts, an empty stomach training is a simple but powerful way to increase the amount of fat burning during training.
There is a part of the truth in these words, but not everything is so simple.How empty should the stomach be?What types of exercises do you work better?What are the negative aspects of this approach?
The first thing you should understand: it is not enough to feel that your stomach is "empty."This does not guarantee the acceleration of fat burning.
However, training in a hungry state will help you quickly get rid of fat, which is associated with the level of several hormones that affect fat loss, and not your stomach is empty or complete.
You know that after food consumption, the level of insulin and division, absorption, use and preservation of nutrients that entered the body increases.This is known as "postprandial" ("prandial" means "food related") or "well fed" that can last within 2-6 hours or more depending on how much types of products consumed.
In the end, the body ends food digestion, and insulin level is reduced to a low, stable and basic level, where it remains until next meal.This is known as a state of "post -blessing or" hungry. "
Every day your body moves between these two conditions.The exercises carried out at a time when the insulin level is increasing, and the body is still digesting food, are a well fed state.The exercises carried out by the moment the body has already completed digestion, and the insulin level has fallen is a training in a hungry state.
1. Studies show that training in a hungry state increases both the level of lipolysis and the level of oxidation of fats.
This means that during training at the basic insulin level, the body can mobilize and burn better fat than with a higher level of insulin.
2. Studies show that blood flow in the abdomen increases in a hungry state, which helps burn fat in this area.
As you know, one of the reasons for the appearance of "stubborn" fat, and the fat in the stomach in particular, is to reduce blood flow to these areas, and hungry training will help get rid of it.
However, hungry training has a great inconvenience: it accelerates the destruction of the muscles.
This is not desirable, because if you damage and destroy too many muscle cells in training, the body will not have time to recover, and you can start losing muscle mass over time.
Another disadvantage of hungry training is a reduced level of energy.Many people notice a decrease in energy and attention during training in a hungry state and, therefore, cannot maintain the usual physical intensity and psychological mood.
So, as you can see, training with an empty stomach is an excellent way to burn more fatty deposits.It is good for fast fat burning, but not to maintain muscle mass.
Fortunately, you can get rid of these tiny using effective additives.
It can stop the loss of muscle mass using beta-hydroxy-base-methylbutirate (also known as GMB).This substance is formed when the body assimilates an amino acid as leucine, which directly stimulates protein synthesis.
Hydroxymethylbutirate or HMB is an organic acid that is formed in the human body due to the amino acid leucine division, which is part of the BCAA.Hydroxymethylbutirate can be useful in recruiting muscle mass, drying and weight loss, as well as for athletes that train resistance.
GMB is often acquired as an assistant when it increases the muscles, but the research shows that its advantages are doubtful in the best case and also has many inconveniences.Therefore, I cannot say with confidence about its influence on muscle growth.
However, an advantage of the GMB is well established: it is an extremely effective antiabolic agent.
That is, it is good to prevent muscle decomposition, which means that it will recover quickly after training and experience less muscle pain (this form of free acid is very promising in this regard).
GMB does not have any effect on the level of insulin in the blood, so it will not violate its hungry condition.
All these GMB properties make it an excellent tool to use in hungry training.
Its antikatabolic effect and its insignificant influence in insulin mean that it will extract all the benefits of hungry training without any problem associated with the loss of muscle mass or insulin production.
3. Perform high intensity cardiovascular training
The high intensive intervals training (HIIT) is a training method in which periods of almost maximum intensity are alternated with low intensity recovery.
The idea is simple: during high intensity periods, you give as much as you can, and during low intensity periods try to recover your breath, preparing for the next.
The essence of HIIT training is in a larger time burning, compared to traditional cardiovascular training with constant low intensity.
For example, a study by scientists from the University of West of Ontario showed that people burned more fat, performing 4-6 sprints of thirty seconds (resting for 4 minutes), compared to walking on a inclined running tape within 60minutes.
From a mathematical point of view, this is very impressive.17-27 minutes of HIIT training burn more fat than 60 minutes of ordinary cardiovascular training.This is not an accidental phenomenon, because the same results were obtained in many other studies.
Science gives a clear answer: if your goal is to burn as much fat as possible in a short time, then HIIT training is an adequate way to do so.
Although the exact mechanisms of this process are not yet completely clear, scientists have identified several factors.Studies show that HIIT training:
- Increases the speed of metabolism within 24 hours;
- Improves insulin sensitivity in muscles, which helps the body to absorb better and use food (and not store it in the form of fat);
- Increases the capacity of the muscles to burn fat for energy;
- It raises the growth hormone level, which helps get rid of fat;
- Support the level of catecholamines, substances that mobilize to burn fat;
- Reduce appetite after physical effort, which helps avoid eating in excess.
In addition, for Hiit training to be effective, it should not last more than 20-25 minutes, and short cardiosses will help preserve muscles and strength better.
4. Levante heavy weights
If you are familiar with my work, then you know that I am a supporter of the basic exercises with heavy weights.
This type of training offers 2 great benefits to burn fat.
- This contributes to the maintenance of force with calorie deficiency, which in turn helps preserve the muscles.
- This drastically increases the basal level of metabolism within a few days after each training, and studies show that this type of training may burn hundreds of calories more compared to training with light weights.
Another advantage of the basic exercises with heavyweight is that most people provide more pleasure for training than training with a high range of repetitions, which implies more long -term progress.
5. Take proven additives for fat burning
Additives are not the key to getting rid of fat, but if it combines them with adequate nutrition and training, it can significantly accelerate this process.
Here is a list of my additives to burn fat that I use and recommend.
Caffeine
Millions of people cannot be encouraged without a cup of morning coffee, but this powerful substance has many more properties.
The caffeine helps to lose weight, increasing the amount of energy that the body consumes during the day, and also increases strength, improves muscle resistance and anaerobic productivity.
Studies have shown that to achieve the best results, caffeine should be taken in tablets or dust form, although it must be careful to avoid tolerance formation.
Personally, I obtain my dose of caffeine from my pre -lift additive, which also contains a clinically effective dose of four other ingredients that improve the effectiveness of training:
Yohimbin
Yochimbin is an extract of one of the African plants, Yochimb.
Studies show that Yochimbin can accelerate fat burning when blocking alpha receptors' activity in fat cells.
This allows the body to quickly reduce fat reserves, that is, it becomes thinner and burns the "stubborn" fat.
Although Yochimbin has a small characteristic: a higher level of insulin reduces its fat burning effect.If you want to completely benefit from Yochimbin, take it during training in a hungry state.
However, the beneficial properties of Yochimbin do not end there.He does more than just helps burn fat faster.
Studies show that Yochimbin improves and extends performance, and also effectively combat physical fatigue.
The use of systems prior to training, which are created specifically for the maximum loss of fat during training in a hungry state, will help accelerate the process.
What give fat burners?
It helps to burn fat in 3 in different ways:
- The metabolism rate increases sharply;
- Improves the effect of substances that burn fat formed in the body;
- Improves the feeling of satiety after eating.
Many companies are trying to sell fat burners, creating the impression that the process of getting rid of fat is too complex.
They speak of increasing the level of oxidation of fat, maintaining muscle mass, maintaining the thyroid gland, stimulating thermogenesis, inhibiting enzymes associated with the accumulation of fats, stimulating enzymes that cause loss of fat, manipulating the level of hormones and neuroporters, reducing water retention, improving the assimilation of nutrient nutrients and much more.
Yes, all these are aspects of fat burning, but this type of marketing is an attempt to blind the terminology and an almost scientific half of Truth in the hope that he accepts the advantages declared for a pure currency.
How to accelerate the process of burning fat in the stomach?
When listening to what science says about the fat burning process, you will understand that there are only 3 ways to accelerate it significantly:
Increase the basal level of metabolism
The level of metabolism is the amount of energy that your body consumes during the day, and the larger, the faster you can lose weight.
In a nutshell, fat burning will be determined by the difference between the energy consumed by the body and the energy it consumes with food.He consumed more energy than he consumes and will lose fat.
Although there are many ways that can help accelerate metabolism, but ultimately depend on one (or both) on the following mechanisms:
- Stimulation of cells to the production of more energy from carbohydrates and fatty acids.
- A decrease in the effectiveness of the process, as a result of which cell energy occurs, thus increasing the "cost" of the energy necessary to meet the needs of the body.
Reduce hunger
The main reason for the failure of diets is that people simply cannot adhere to them for a long time.The wishes become traction and, ultimately, there is a breakdown.And you will need days or even weeks of hard work to rectify the situation if it really got out of control.
Although this is easier for some people, almost all experience hunger or traction in one degree or another.Such is human nature: to enjoy their wishes after involuntary or conscious deprivation of food, and if such behavior is the norm or not, but this interferes with its objectives.
Many substances are known as hunger reduction, others such as the feeling of satiety.When the combination of proven additives is used effectively, hunger and traction can successfully reduce, as well as extract the maximum benefit of your diet
Make a more pleasant diet
I will explain: while working in a body with a diet, exercises and additives you can greatly change your life for the better, it is not so simple to do it.
There are no tablets and powders will give such a result.This requires hard work and time.Here is another reason why diets are not successful: people do not want to experience discomfort, passing all this.
As in the case of a decrease in a sense of hunger, if the diet process is more pleasant, mainly due to improvement in general, then this will help adhere to their plans and take the matter at the end.
Although the fat burning mechanism that uses additives is an extensive and complex theme, practical use remains simple.
Contrary to what many companies force him to believe, the direct stimulation of any proteins and enzymes that participate in the burning of fats, or does not work, or its effect has not been demonstrated.
Fat burning is an integral process that occurs throughout the body and, focusing on simple, key and proven moments, everything else is activated and operates accordingly.
My personal program to get rid of fat in the stomach
Before finishing, I want to share with you a program to burn fat in my stomach, which helped me and thousands of people with whom I worked well.
It begins with a calorie deficiency of 25%, a high protein diet, as well as a strength training of 4 to 5 per hour and an HIIT training of 1.5-2 per week per week.
This is a recipe to get rid of fat.Remember that no additive will help you if you do not adhere to a diet and do not train.
Summarizing fat burning in the stomach
Millions of people fight against fat in their stomach, resorting to all kinds of strange diets, additives and "tricks to relieve fat in the stomach."
Don't do this.Never.
If you take the simple actions established in this article, you will receive a relief press with six cubes, with which you always dreamed and can save it for the rest of your life.