4 things you must do if you want to get rid of your beer belly
One part of our body is very reluctant to give up its savings - our belly. If you want to get it to give up these savings, you have to make some sacrifices.
Today we'll reveal 4 things that will let you, in about 1 month, not only get rid of excess abdominal fat but also tone it nicely.
1. Seriously reconsider your diet
Try to minimize sugars and carbohydrates in your diet. This mainly means sweetened mineral waters, sodas, teas and other sweetened foods and beverages.
Also limit baked goods of all kinds - bread, pizza, rolls, pasta, spaghetti and similar. Carbohydrates and sugars are the main cause of fat accumulation in the body.
2. Reduce your body weight through exercise
Run 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.
Also, 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. In addition, swimming helps shape the body.
And finally, cycle at least 2 to 3 times a week. It's one of the basic exercises for losing weight.
3. Strengthen your abdominal muscles
The cardio exercises mentioned above 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 down 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. Within a few weeks you'll see how your waist circumference has decreased.
Another good exercise for strengthening the abs (and the whole body) is the plank.
It's a very simple exercise. Do it 2 to 3 times a day for 30 seconds and gradually increase the time up to 1 minute.
In addition to burning calories and strengthening the abdominal muscles, the plank also improves posture and relieves back pain.
4. Relieve other muscles by strengthening your core
By strengthening your abdominal muscles you will relieve other muscles in the body. Try a few exercises for this purpose.
Classic sit-ups are indeed effective, but nowadays they are not recommended much because they strain the spine.
Instead of them, try lying leg raises.
Lie on your back and place your hands on the ground beside you to help maintain balance. Slowly raise your legs up and back down. Do 10 to 15 repetitions.
You will see progress in as little as 30 days.
Conclusion
After exercising don't forget to treat yourself to a cold shower. Why cold?
Because low temperature not only reduces the production of lactic acid that causes muscle soreness, but also helps you burn 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.
4 things you must do if you want to get rid of your beer belly
One part of our body is very reluctant to give up its savings - our belly. If you want to get it to give up these savings, you have to make some sacrifices.
Today we'll reveal 4 things that will let you, in about 1 month, not only get rid of excess abdominal fat but also tone it nicely.
1. Seriously reconsider your diet
Try to minimize sugars and carbohydrates in your diet. This mainly means sweetened mineral waters, sodas, teas and other sweetened foods and beverages.
Also limit baked goods of all kinds - bread, pizza, rolls, pasta, spaghetti and similar. Carbohydrates and sugars are the main cause of fat accumulation in the body.
2. Reduce your body weight through exercise
Run 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.
Also, 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. In addition, swimming helps shape the body.
And finally, cycle at least 2 to 3 times a week. It's one of the basic exercises for losing weight.
3. Strengthen your abdominal muscles
The cardio exercises mentioned above 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 down 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. Within a few weeks you'll see how your waist circumference has decreased.
Another good exercise for strengthening the abs (and the whole body) is the plank.
It's a very simple exercise. Do it 2 to 3 times a day for 30 seconds and gradually increase the time up to 1 minute.
In addition to burning calories and strengthening the abdominal muscles, the plank also improves posture and relieves back pain.
4. Relieve other muscles by strengthening your core
By strengthening your abdominal muscles you will relieve other muscles in the body. Try a few exercises for this purpose.
Classic sit-ups are indeed effective, but nowadays they are not recommended much because they strain the spine.
Instead of them, try lying leg raises.
Lie on your back and place your hands on the ground beside you to help maintain balance. Slowly raise your legs up and back down. Do 10 to 15 repetitions.
You will see progress in as little as 30 days.
Conclusion
After exercising don't forget to treat yourself to a cold shower. Why cold?
Because low temperature not only reduces the production of lactic acid that causes muscle soreness, but also helps you burn 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.
Jedna část našeho těla se velmi nerada vzdává svých úspor – naše břicho. Pokud ho chcete těchto úspor zbavit, musíte pro to něco i obětovat.
Dnes vám prozradíme 4 věci, pomocí kterých se zhruba do 1 měsíce dokážete nejen zbavit nadměrného tuku na břiše, ale ho i pěkně vyformovat.
1. Vážně se zamyslíte nad svou stravou
Snažte se minimalizovat cukry a sacharidy ve vašem jídelníčku. Jde hlavně o slazené minerálky, limonády, čaje a jiné přislazované potraviny a nápoje.
Také omezte pečivo všeho druhu – chléb, pizzy, rohlíky, těstoviny, špagety a podobně. Sacharidy a cukry jsou totiž hlavní příčinou ukládání tuku v těle.
2. Snižte svou tělesnou hmotnost pohybem
Běhejte denně zhruba 30 minut. Nepotrvá dlouho a spatříte pozitivní změny na svém těle. Pokud je pro vás těžké utíkat 30 minut, zpočátku kousek běžte, pak jděte a takto to střídejte.
Běh spaluje až 2,5 krát více kalorií než chůze.
Kromě toho 2 až 3 krát týdně plavte po 30 minut. Tempo a styl je plně na vás. Jedna hodina plavání spálí až kolem 500 kalorií. Kromě toho plavání pomáhá vyformovat tělo.
No a nakonec, alespoň 2 až 3 krát týdně jezděte na kole. Je to jedno ze základních cvičení pro hubnutí.
3. Posilte své břišní svaly
Předešlé kardio cvičení vám sice pomohou zhubnout, ale neudělají břicho ploché. Potřebujete komplexní přístup, v rámci kterého nejen zhubnete, ale si i posílíte svaly.
Výborné cvičení pro tento účel je takzvaný vysavač.
Při tomto cvičení si lehněte na zem a vydechněte z plic všechen vzduch a stáhněte při tom břišní svaly dovnitř směrem k páteři. Zadržte dech na přibližně 20 sekund.
Opakujte tento cvik 10krát denně, 3 až 4 krát týdně. O několik týdnů uvidíte, jak se vám zmenšil obvod pasu.
Druhým dobrým cvičením na posílení břicha (i celého těla) je plank.
Jde o velmi jednoduché cvičení. Dělejte ho 2 až 3 krát denně po 30 sekund a postupně prodlužujte čas až na 1 minutu.
Kromě spalování kalorií a posílení břišních svalů plank také zlepšuje držení těla a uvolňuje bolesti zad.
4. Oprostěte ostatní svaly posílením břicha
Posílením břišních svalů dosáhnete to, že ulehčit ostatní svaly v těle. Pro tento účel vyzkoušejte několik cviků.
Klasické sklapovačky jsou sice účinné, ale v dnešní době se již nepříliš doporučují, protože zatěžují páteř.
Namísto nich zkuste zvedání nohou vzhůru v vleže.
Lehněte si na záda a ruce položte na zem vedle sebe, udržujte pomocí nich rovnováhu. Pomalu zvedejte nohy nahoru a zase dolů. Udělejte 10 až 15 opakování.
Progres uvidíte již za 30 dní.
Závěr
Po cvičení si nezapomeňte dopřát ještě studenou sprchu. Proč studenou?
Proto, protože nízká teplota nejenže snižuje tvorbu kyseliny mléčné, která způsobuje svalovku, ale pomůže vám spálit další extra kalorie tím, že se tělo bude snažit chlad vykompenzovat tvorbou tepla.
Nepotrvá dlouho a vaše pivní břicho bude minulostí.
The cardio exercises mentioned above 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 down 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. Within a few weeks you’ll see how your waist circumference has decreased.
Another good exercise for strengthening the abs (and the whole body) is the plank.
It’s a very simple exercise. Do it 2 to 3 times a day for 30 seconds and gradually increase the time up to 1 minute.
In addition to burning calories and strengthening the abdominal muscles, the plank also improves posture and relieves back pain.
4. Relieve other muscles by strengthening your core
By strengthening your abdominal muscles you will relieve other muscles in the body. Try a few exercises for this purpose.
Classic sit-ups are indeed effective, but nowadays they are not recommended much because they strain the spine.
Instead of them, try lying leg raises.
Lie on your back and place your hands on the ground beside you to help maintain balance. Slowly raise your legs up and back down. Do 10 to 15 repetitions.
You will see progress in as little as 30 days.
Conclusion
After exercising don’t forget to treat yourself to a cold shower. Why cold?
Because low temperature not only reduces the production of lactic acid that causes muscle soreness, but also helps you burn 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.
