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One part of our body is very reluctant to give up its savings – our belly. If you want to rid it of those savings, you must be prepared to sacrifice something.
Today we’ll reveal 4 things by which, in about 1 month, you can not only get rid of excess belly fat, but also nicely shape it.
1. Seriously rethink your diet
Try to minimize sugars and carbohydrates in your diet. This mainly concerns sweetened mineral waters, soft drinks, teas and other sweetened foods and beverages.
Also limit baked goods of all kinds – bread, pizzas, rolls, pasta, spaghetti and the like. Carbohydrates and sugars are the main cause of fat storage in the body.
2. Lose body weight through movement
Run for about 30 minutes daily. It won’t take long and you’ll see positive changes in your body. If it’s hard for you to run 30 minutes, at first run a bit, then walk, and alternate like that.
Running burns up to 2.5 times more calories than walking.
In addition, swim 2 to 3 times a week for 30 minutes. Pace and style are entirely up to you. One hour of swimming burns around 500 calories. Besides that, swimming helps shape the body.
And finally, ride a bike at least 2 to 3 times a week. It is one of the basic exercises for losing weight.
3. Strengthen your abdominal muscles
The previous cardio exercises will help you lose weight, but they won’t make your stomach flat. You need a comprehensive approach in which you not only lose weight but also strengthen your muscles.
An excellent exercise for this purpose is the so-called vacuum.
For this exercise lie on the floor and exhale all the air from your lungs, pulling your abdominal muscles inward toward your spine. Hold your breath for approximately 20 seconds.
Repeat this exercise 10 times a day, 3 to 4 times a week. In a few weeks you’ll see how your waist circumference has decreased.
Another good exercise to strengthen the abdomen (and the whole body) is the plank.
It is a very simple exercise. Do it 2 to 3 times a day for 30 seconds and gradually increase the time up to 1 minute.
Besides burning calories and strengthening the abdominal muscles, the plank also improves posture and relieves back pain.
4. Unburden other muscles by strengthening the abdomen
By strengthening the abdominal muscles you will relieve other muscles in the body. For this purpose try a few exercises.
Classic sit-ups are effective, but nowadays they are not much recommended because they strain the spine.
Instead of them try lying leg raises.
Lie on your back and place your hands on the floor beside you to help maintain balance. Slowly raise your legs up and then down again. Do 10 to 15 repetitions.
You will see progress in just 30 days.
Conclusion
After exercising don’t forget to enjoy a cold shower. Why cold?
Because low temperature not only reduces the production of lactic acid, which causes muscle soreness, but also helps you burn additional extra calories as the body tries to compensate for the cold by producing heat.
It won’t take long and your beer belly will be a thing of the past.
