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One part of our body is very unwilling to give up its reserves – our belly. If you want to rid it of these reserves, you have to make some sacrifices.
Today we will reveal 4 things that will allow you, in about 1 month, not only to get rid of excess belly fat but also to nicely tone it.
1. Seriously reconsider your diet
Try to minimize sugars and carbohydrates in your diet. This mainly refers to sweetened mineral waters, sodas, teas and other sweetened foods and drinks.
Also limit all kinds of baked goods – bread, pizzas, rolls, pasta, spaghetti and similar. Carbohydrates and sugars are the main cause of fat storage in the body.
2. Reduce your body weight through exercise
Run daily for about 30 minutes. It won’t take long and you’ll see positive changes in your body. If it’s hard for you to run for 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. The 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, cycle at least 2 to 3 times a week. It’s one of the basic exercises for weight loss.
3. Strengthen your abdominal muscles
The previous cardio exercises will help you lose weight, but they won’t make your belly 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 while pulling your abdominal muscles inward toward the 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 will see your waist circumference decrease.
A second good exercise to strengthen the abdomen (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.
Besides burning calories and strengthening the abdominal muscles, the plank also improves posture and relieves back pain.
4. Relieve other muscles by strengthening the abdomen
By strengthening the abdominal muscles you will make other muscles in the body work easier. Try a few exercises for this purpose.
Classic sit-ups are effective, but nowadays they are not much recommended because they strain the spine.
Instead, try lying leg raises.
Lie on your back and place your hands on the ground next to you to help maintain balance. Slowly raise your legs up and then down. Do 10 to 15 repetitions.
You will see progress in 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, which causes muscle soreness, but it also helps you burn extra calories by forcing the body to compensate for the cold by producing heat.
It won’t take long and your beer belly will be a thing of the past.
