Article content
One part of our body is very reluctant to give up its savings – our belly. If you want to rid it of these savings, you must be willing to sacrifice something for it.
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 shape it.
1. Seriously think about your diet
Try to minimize sugars and carbohydrates in your diet. This mainly concerns sweetened mineral waters, sodas, teas and other sweetened foods and drinks.
Also limit baked goods of all kinds – bread, pizzas, rolls, pasta, spaghetti and the like. Carbohydrates and sugars are the main causes of fat storage 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 on 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.
Additionally, 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 to 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 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 exercise.
In this exercise lie on the ground and exhale all the air from your lungs while pulling your abdominal muscles inward toward your spine. Hold your breath for about 20 seconds.
Repeat this exercise 10 times a day, 3 to 4 times a week. In a few weeks you will 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. Relieve other muscles by strengthening your abs
By strengthening the abdominal muscles you will ease other muscles in the body. For this purpose try several exercises.Classic sit-ups are indeed effective, but they are no longer much recommended today 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 maintain balance. Slowly raise your legs up and back down. Do 10 to 15 repetitions.
You will see progress in just 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 will help you burn additional extra calories by forcing the body to try to compensate for the cold by producing heat.
It won’t take long and your beer belly will be a thing of the past.
