How to reduce a large belly and thick waist? It is not difficult to have a small waist

Bucket waist, fat belly is a problem that makes everyone have a headache. Especially for female compatriots who love beauty, they are young and slowly away from their waists like youth! But when they look at the ageless goddess Zhang Tingba on TV, Zheng Duoyan is really angry!

　　Okay! If you have such envious, jealous and hateful eyes, say goodbye to those annoying fats with Abang!

　　1. Why are you fat to your stomach?

　　　The energy you consume is less, exercise less, and fat is self-contained. Then it starts to accumulate. The belly is the favorite place for fat accumulation

　　　Slimming the whole body can make you lose your belly.

　　The fat in the whole body is reduced first! This will make you lose your belly. Fat metabolism is a systemic circulation process for the whole body. There is never a saying of local weight loss. Don’t believe the false and attractive advertisements of local weight loss on the market.

　　"Let wherever you practice" is wrong

　　When you exercise your abdominal muscles, your abdominal muscles may become stronger, but if you don’t lower your body first The oil on the surface, even if you have eight abdominal muscles, it’s like wearing a thick “oil leather coat” on your body. Can you see it? Will your belly look thinner?

　　　Fat and muscle are two different things. The most direct and traditional exercise for fat burning is aerobic exercise. So if you want to lose your belly, do aerobic exercise first!

　　　2. Legs: Aerobic + strength training

　　Aerobic exercise: Burn whole body fat

　　1. Heart rate: This is the most direct indicator to determine the effect and intensity of aerobic exercise. Calculation formula: (220-age)* (60%-80%)

　　2. Time: Exercise of the overall large muscle group. It will be maintained for more than 20 minutes. Before aerobic exercise, the muscle glycogen is the main energy supply. The fat energy supply starts 15 to 20 minutes after exercise, so aerobic exercise is generally required to last for more than 30 minutes. But don’t be too long, as the fat burning efficiency will decrease over time. It is recommended to be 30-60 minutes

(Note: Follow the WeChat public platform of the fitness bar, and search for the subscription account. “Fitness Bar Network” or "Click to scan and follow")

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　　3. Oxygen: Oxygen is the key to aerobic exercise and fat loss. You must ensure sufficient oxygen intake during exercise.

　　4. Choose the type of exercise: There are many activities for aerobic exercise, various aerobic exercises, swimming, bicycles, running (quick walk), skipping rope

　　Strength training: Improve muscle mass

　　Select the type of exercise: Aerobic exercise has many activities, various aerobic exercises, swimming, bicycles, running (quick walk), skipping rope

　　Strength training: Improve muscle mass

　　Select the type of exercise: Aerobic exercise has many activities, various aerobic exercises, swimming, bicycles, running (quick walk), skipping rope

　　Strength training: Improve muscle mass

The larger the muscle mass of our body, the more calories the body can consume, because in addition to the internal organs and brain operation, most of the calories are metabolized through muscles, so the amount of muscle determines the amount of calories the body can metabolize. This is the basal metabolic rate we often hear when doing body composition analysis.

　　So, if you want your belly-slimming plan to be efficient, in addition to consuming excess fat in the body, you also need to increase the amount of muscle mass in the body, which not only makes your body healthier, but also makes fat removal after every exercise more efficient.

　　Strength training promotes muscle growth: Abdominal training, whole body training

3. Control your mouth

Diet is the key. Most people are fat because of bad eating habits. What to eat is important and how to eat is also important. If you really want to lose your stomach, pay attention to your diet.

　　Eat a reasonable diet, don’t eat!!! Don’t be unscrupulous. Learn to control your diet scientifically. If you want to lose weight, remember to consume more calories than your intake

　　Main principles: Eat more protein and high-quality carbohydrates; eat less foods with high sugar, high fat, and fried foods.

　　The staple food must be normal, because fat consumption requires ginseng of carbohydrates. , otherwise the fat cannot be decomposed. Eat as much as possible with vegetables and fruits. Meat and milk eggs are appropriate, and pay attention to reducing high fat and fried food.

　　It is best to eat fruits. It is best not to eat junk food (referring to snacks such as fried and puffed food).

　　If yes, change three meals a day to four or five meals, and reduce intake for each meal.

　　Breakfast is very important! Eat! Otherwise it will lead to excessive intake due to extreme hunger at noon, leading to fat accumulation. The same is true for dinner. For those with higher fat content, you can eat fruits and drink water before meals to reduce hunger and prevent excessive intake at one time.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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