Larger belly and reduced hair volume are the two most obvious changes after work.
Some people say that after sitting in the office for several years, I feel like a Kumamon.
There are also small partners who are not fat all over and have normal weight, but their stomachs are especially large.
If you are the same, then…
Visceral fat, find out
[Big belly] is due to normal subcutaneous fat and excessive visceral fat.
Sitting for a long time, lack of exercise, large intake of sweets and other refined carbohydrates, as well as some drugs, will all cause visceral fat to increase. The most terrible thing is sweet and oily food, that is, high-sugar and high-fat diet. These conditions will lead to [the whole body looks normal at first sight, but the internal organs are actually obese].
Visceral fat is more harmful than subcutaneous fat (that is, the kind that can be seen and touched). It is an accomplice to heart disease, diabetes, infertility and other diseases. Losing visceral fat is the key to health.
However, unfortunately, visceral fat cannot be reduced by liposuction, surgery and other methods.
Then the question arises… … …
Can you reduce your stomach when walking?
Compared with running, walking is simple and easy, and you can exercise when commuting.
Seeing the number of steps on the mobile phone, a sense of accomplishment arises spontaneously: eight abdominal muscles are just around the corner.
But after sticking to it for a period of time, I found that my stomach is still the same? ? ?
Because daily walking is not really a sport.
The truly effective number of steps should come from effective exercise and reach above moderate intensity.
A simple criterion is exercise heart rate:
- For healthy and healthy people, the heartbeat can be controlled at 120 ~ 180 beats per minute. The heartbeat of middle-aged and elderly patients or slow patients is roughly controlled between (170-age) and (180-age).
Heart rate can be measured simply by touching the pulse for one minute. You can also wear a heart rate band and use a heart rate meter, bracelet, etc. to match the mobile phone App.
The best way to eliminate visceral fat is medium and high intensity exercises, such as strength training, high intensity aerobic (such as sprint running), HIIT (high intensity intermittent training), etc.
Can sit-ups reduce your stomach?
Since walking is not good, can abdominal exercises, such as sit-ups, make the stomach smaller?
Unfortunately, sit-ups and other abdominal exercises are not the best exercise in thin belly.
Sit-ups and other abdominal movements actually increase abdominal muscles instead of turning visceral fat into muscles.
Sit-ups will make your stomach look bigger before the fat leaves you.
Moreover, this kind of movement generally consumes very little, and you may sweat like a pig and make 1,000 abdominal curls, which is not as effective as running for 10 minutes.
There is no what [local fat reduction], but if you lose weight all over your body, your stomach will definitely lose weight!
Slimming cream, plastic wrap and waist girdle are all unreliable.
The slimming cream will make the skin hot and sweat, but it only stays on the stimulation of the surface skin and does not really enter adipocytes, thus failing to exert the effect of reducing fat.
Wrapping plastic wrap for exercise and drinking diet tea may make you have a [really smaller belly? ].
In fact, their function is to temporarily dehydrate people. As long as you drink water, your weight will quickly return.
As for waist girding, it will squeeze fat to both sides, resulting in the effect of thinning the waist visually, but wearing it for a long time may cause internal organs to shift due to squeezing.
The gains do not make up for the losses.
To reduce your stomach correctly, you have to do this.
Proper fat-reducing and muscle-increasing diet
No matter how to lose weight, don’t go on a blind diet. It’s useless to be hungry and see stars.
After all, only when you are full can you lose weight.
Exercising abdominal muscles should improve diet structure and matching ratio.
On the premise of cooperating with exercise, foods rich in carbohydrates should be appropriately reduced:
Eat less or no sweets, sweet drinks and refined foods containing refined sugar, and reduce fat intake at the same time.
Eat more protein-rich fish, meat, eggs and milk. And eat enough vegetables.
Do body-specific exercises
The first step to reduce your stomach is to lose fat.
For example, squats, rowing and other exercises aimed at the whole body, or HIIT (High Intensity Intermittent Exercise) exercises the whole body to improve the efficiency of fat burning.
After all, if you only exercise your abdomen, the calories burned are very limited. For most people with more fat in their waist and abdomen, the first task is to lose fat by burning as many calories as possible.
Abdominal muscles are buried under excrescence. The less fat, the clearer the abdominal muscles will be. It really kills two birds with one stone.
Do exercises on abdominal muscles
At the same time of whole-body training, some exercises for abdominal muscles can also be carried out, such as abdominal rolling, supine pedaling, flat support, etc.
In fact, under the protruding belly, everyone has abdominal muscles, but there are obvious differences.
Many Hercules or weightlifters have their stomachs covered with thick fat. But their abdominal muscles are quite strong.
Therefore, believe that your abdominal muscles are only covered with fat.
From now on, you can exercise according to the above three methods, lose the fat on your stomach, and let your abdominal muscles have a day of [seeing the sun through the clouds]!