How to remove the sides
Many people have fat on their sides, which is not easy to get rid of. But, it is real. I will tell you in detail how to remove the sides at home.
Any program focused on the fight against excess fat is complex. It provides a healthy diet, isolated exercises, strengthening the press and aerobic exercises.
Purposefully burn fat at a certain point is impossible. Subcutaneous fat is a source of energy in the process of aerobic and strength exercises, if you eat properly.
The most important factor in the fight against fat on the sides - the use of healthy food. For this you will need:
- Drink 2 liters of water daily;
- Every day, eat plenty of fruits and vegetables that contain fiber;
- To exclude from the diet fried and fatty foods, sugar;
- Adhere to a diet that promotes fat burning.
If you can remove high-calorie foods from the diet, switching to the consumption of fruits and vegetables, fat deposits, which settled on the sides, will naturally disappear at home.
Let's talk about exercises.It is recommended to perform those exercises that make all the abdominal muscles work. These include lifting, turning and twisting legs, turning the body, bending.
- If you want to increase the effectiveness of training, use additional weights. Dumbbells and other devices will increase the potential of the muscles, which will cause the disappearance of fat.
- Exercises oriented to training the oblique abdominal muscles help to effectively fight the fat on the sides.
- Do not leave unattended abdominal exercises. They provide support to the lateral muscles and maximize the return on exercise.
All programs to combat fat in the abdomen and sides include aerobic exercises. They help burn fat and calories. It is recommended to begin with 20 minutes of aerobic exercise. At the same time in a week at least three classes. A little later, time is doubled, and the number of workouts rises to five.
If the question arises, what is aerobic exercise? The answer is simple - jumping rope, cycling, running, swimming and walking.
Now you know how to remove the sides. If you firmly decided to declare war on the sides, keep a diary and write down how much you consume and consume calories per day. Most likely, it turns out that the consumption of calories is much less than the arrival.In this case, exercise more and change the calorie intake.
How to remove the sides and stomach
Many women are interested in the question of how to remove the sides and stomach. And it is not surprising, because in the spring-summer season you want to look perfect.
There are a lot of reasons why fat deposits are formed at the waist. And without certain knowledge in this area to deal with the sides and abdomen is problematic. I propose to find out these reasons.
- The main reason is the abnormal consumption of sugary and fatty foods, which contain a lot of fat and carbohydrates. The body turns these substances into deposits, which are located between the skin and muscles.
- Fat deposits are often found between the muscles and internal organs. Consequently, the fats fill the entire abdominal cavity.
- The protruding abdomen is a sign that the abdominal muscles have weakened. In the underdeveloped press there is no possibility to hold the stomach normally, as a result it falls out and delays the sides.
- Weak muscles indicate that the body receives little physical exertion, which contribute to the burning of excess body fat.
What conclusions can be drawn? Prevent the appearance of the abdomen and sides allows the correct diet, along with moderate exercise.What if the problem already exists? In this case, you must follow a few simple rules.
- Do not eat much at night. The body has one feature. Insulin, which contributes to the accumulation of fat, is produced in large quantities in the evening. Therefore, foods eaten before bedtime will be deposited on the stomach and sides.
- Morning food the body uses to produce energy. This means that even without sports, it is easy to lose weight, if you use the bulk of the daily diet during the first half of the day.
- For a highly effective fight against fat deposits in the waist, it is necessary to perform special exercises that contribute to accelerated bringing the abdomen and sides to a normal state. Moreover, they strengthen the abdominal muscles and make a slim figure.
You got the first idea on how to remove the sides and stomach. I decided not to dwell in detail on the exercises, since the entire next part of my article will be devoted to them.
Regarding the issue that we have just reviewed with you, I can only say one thing.It doesn’t matter if you have a problem with a big belly and sagging sides, or you just don’t want to bring your body to this state, eat right, swing muscles and lead an active lifestyle.
How to remove the sides - effective exercises
Hanging sides is a problem that worries men and women. Everyone is interested in effective exercises, since it is not enough just to eat the right diet to fight fat in the waist area.
Many fat is stored in the lumbar region. Sometimes even slender girls complain that there are small folds around the waist. Let's learn how to deal with the sides with the help of exercises that you can see in the video below.
This difficult problem can be solved very quickly. For this exercise, which I describe, combine with proper nutrition. So that the result is not long in coming, it is useful to get sports equipment.
- Hoop. Best friend thin waist. You can buy in sports stores. Choose a model with a massage effect. Twist the hoop every day for half an hour.
- Disk "Health". In the fight against the sides will help the Soviet simulator.With the help of the disc, it will turn out to gain a slim and taut figure, if you work with it daily for 20 minutes.
- I recommend using a hoop and a disk during a warm-up, after which you should perform a set of exercises focused on training the abs and oblique muscles. Each of the exercises, which I will share, perform three approaches.
- Tilts sideways. Take a comfortable position in a standing position, pick up dumbbells and carry out side bends. During the exercise, arms with sports equipment should slide along problem areas - sides. For one approach - 50 slopes.
- Back turns. The starting position is the same as in the first case, only hold the hands with dumbbells in front of the chest. Fixing the pelvis and legs, turn the torso back.
- Twisting. The exercise is focused on training the abdominal muscles and has nothing to do with the sides. But, to find a beautiful waist without a strong press will not work. Twist perform in the supine position, after bending legs. At the same time with your hands behind your back wrap your head
- Lateral twisting. The most effective way of acting directly on problem areas. Take a recumbent position, bend your legs and stretch your left elbow to the right knee and vice versa.
If the exercises do not help to find a beautiful waist, pay attention to breathing exercises. With its help, in a short period of time, it is possible to tighten the shape, remove the drooping sides, correct other problem areas.
Everyone can solve the difficult problem associated with the accumulation of fat in the waist. You will need to stick to a diet and exercise. Breathing exercises will speed up this process.
How to remove the sides at home
When a woman looks at herself in the mirror, first of all, figure flaws are evident. We are talking about wrinkles, pimples, folds on the abdomen and sides. This causes a panic, as she seeks to look perfect.
The most painful part of the female body is the side. As soon as a problem appears on the horizon, women instantly rush to lose weight, following a strict diet. However, with the help of one healthy diet to get rid of the sides at home will not work, because this is a place that is difficult to lose weight.
So, dear readers, I present a small method that will help solve the problem with fat.The method includes proper nutrition and balanced exercise. Let's start with food.
- Breakfast, pay special attention. Eat all meals, be it pork, fish or salad. For dinner, vegetable and fruit salads are better suited. The main thing is to use vegetable oil, kefir or yogurt as a dressing.
- Eat from small plates. Chew your food thoroughly and take your time.
- If you often had a bite before, you will have to forget about such meals. Suddenly appear hunger quench dried apricots, prunes or fresh fruit.
- After 19 hours there is not recommended. Otherwise, the sides will long remain your companions. In a pinch, drink a glass of kefir. Sweets before bed is evil.
- If you live above the second floor, get to the apartment on foot. Of course, such loads will have to get used to, but in the future even a sudden breakdown of the elevator will not frighten.
With power sorted out. It's time to switch to physical exertion. I draw your attention to the rules of employment.
- Practice daily. If this is not possible, pay attention to the sport three times a week.
- Perform each exercise in 3 sets 12 times. The interval between the two approaches should not exceed 2 minutes. During the pause, walk and warm up.
- An hour before a workout and two hours after completion is not recommended. If you had to eat a forbidden product, you will have to work out once again or make several additional approaches.
Well if you go to a fitness club. But, if there is such an opportunity, do not be in a hurry to get upset, you can remove the sides at home.
To improve the effectiveness of training does not hurt to get weighting - special devices, consisting of a belt and metal plates. Dumbbells can be replaced with bottles of water or heavy books.
- Warm up. Jump over the rope or twist the hoop for fifteen minutes.
- Main occupation. The first exercise is twisting. Starting position: hands on the sides, straight stand, legs together. Perform turns all the way in different directions.
- Lie on one side and lean one hand to the floor. Leg, which is on top, make swings with the use of weighting.
- Roll onto your back and do some simple exercises. Among them are a bicycle and scissors.In both cases, the use of weighting agents is recommended.
- Get on all fours and bend your back as much as possible. With your legs, take turns swinging up, with each movement should be accompanied by a head retraction.
- Get up, stand near the chair and lean on the backrest. Exercise swinging, trying as much as possible to take the leg back. After several repetitions change your leg.
- It remains to make a few attacks. Initially, additional burdening can not be used, but after warming up, take dumbbells of light weight. Lunges are recommended to perform in front of a mirror.
You have just learned the most effective exercises that will help your sides at home. In conclusion, I will add that after each workout the muscles should hurt. If there is no pain, then the technique is wrong or it's time to increase the load.
These exercises do not necessarily perform all. This is just an example. If you know other options, fight the sides with them. Just do not stop and persevere to your dream.
Every woman wants the perfect figure. And no wonderfor the imperfect contours of the body, together with the hanging sides and the waist disguised as fat deposits, contribute neither to a good appearance nor to a normal personal life. And so want to please a man.
It is enough to eat one chocolate bar or enjoy the taste of aromatic sponge cake, and the product instantly settles on the waist in the form of fat. Why is this happening? How to solve problems related to problem areas?
Why do the sides appear?
The first reason is unbalanced nutrition. Quick snacks, along with an abundant consumption of sweets and a lack of fruit in the diet, do not bring any benefit. We compensate for the lack of amino acids, trace elements and vitamins with fats and carbohydrates, which upsets the metabolism. As a result, fat accumulates in the body.
Promotes the appearance of the sides and the wrong way of life. Lack of physical activity, sedentary work, rest passive nature - factors that are bad for the physical condition of the body.
Pregnancy - one of the reasons for the appearance of the sides. This period is accompanied by a change in female hormonal levels.The body tries to accumulate more nutrients that the child needs. Consequently, a woman in a position gaining weight.
Alcohol abuse is harmful to health and contributes to the growth of the sides. Due to alcohol in the blood, the amount of insulin increases, as a result of which the subcutaneous fat becomes thicker. In addition, the disintegration of alcohol is accompanied by the release of a large amount of energy that the body consumes in the first place. At the same time, the digestive system slows down. The result is fat on the sides. Therefore, you should drink cognac and other alcohol wisely.
Dear readers, you have learned how to remove the sides. As a small bonus, I note that the fight with fat in the waist helps and massage. Mechanical effect on the sides warms the surface layers of muscles and fat deposits. As a result, exchange processes are accelerated at these points.
Remember, maintaining an ideal figure is a complex process that requires patience and strength. But, the result is worth it. After all, we strive to be beautiful.