Forget diets for a flat stomach, all possible "little tricks" and other nonsense about how to get rid of fat on the stomach.Here is a real story and an effective advice that helps you get rid of it forever.
Do you know that certain fat cells in your body are extremely resistant to mobilization and combustion?
Have you heard that these fat cells tend to collect yourself on your stomach, in your hips and on your hips?
Do you know that there are several scientifically sound diets, exercises and additives that you can use to get rid of fat forever?
Imagine you have a narrow waist and a shaped press all year round.
Imagine that there will never be a strange diet or exhausting training, which is only disappointed with your results.
Imagine which additives have a scientifically proven measure for weight loss and what waste of money are.
Well, you don't have to represent anything because I will tell all of this in this article.
In just 15 minutes you will know why it is so difficult to get rid of fat on the stomach and what exactly needs to be done so that it disappears once.
Let us first see what distinguishes fat on the stomach of fat on other parts of the body.
Why is the fat on stomach and sides so "stubborn"?
If you can't get rid of fat on your stomach, don't worry ...
- You have no problems with genetics;
- You don't have to do any special exercises;
- With their hormones, everything is most likely in order;
- You don't eat "wrong" food (yes, sugar is not a problem!);
- You don't have to reject carbohydrates.
In fact, you could follow the advice of the "guru" to get rid of fat on the stomach ... carry out special exercises from the Internet ... exclude products that "clog hormones" ... place every kind of sugar ... sit on a boring low carbohydrate diet ...
... and until the end of life, ugly fat on the stomach does not get rid of.
Although it shouldn't.
Regardless of their genetics and hormones, theyYou canDo you have a slim stomach that you dream of.And it can be easier than you thought if you know exactly what and why you do it.
And this knowledge begins with an understanding of how the physiology of the "burning fat" actually works.
When we talk about "burning fat", we speak of a process that consists of 2 parts:LipolysisAndoxidation.
Lipolysis is a process through which fat cells of the accumulated energy (fatty acid) pour into the blood, and oxidation is the process of using (or "burning") with the cells of these fatty acids.
The main method for stimulating lipolysis is the production of adrenaline and noradrenaline, which are known asCatecholamines.
These substances get into the bloodstream, enter fat cells and connect certain points that are known asReceptors.
After catecholamines have joined the fat cells, they cause the release of fatty acids that are stored in these cells.Then other cells can use these fatty acids as an energy source.
Most people don't know that not all fat cells are the same.Some cells react well to catecholamines, others don't.
If you were on a diet for some time, you felt it.Certain areas of your body, such as the chest, hands and face, quickly lose weight, but others like stomach, sides and hips do not change at all.
The main reason is a simple fact ...
Fat cells contain 2 types of washers for catecholamines that are diametrically opposed in their functions.
They are known as alpha and beta receptors, and although their physiology is satisfied with the complex, the following matters: Alpha receptors slow the lipolysis and beta receptors are running.
Therefore, fat cells with a large number of beta receptors are relatively easily mobilized, while cells with a large number of alpha receptors do not do this.
Therefore, when you are on a fat -burning diet, you can see fast results in the areas of the body such as chest, arms and face, but almost nothing happens in other areas such as stomach, sides and hips.
One of the main reasons why fat in certain areas (for example stomach) is such a "persistent" that fat cells themselves are very resistant to mobilization, i.e. many other alpha receptors as beta receptors.
If you now know why fat on your stomach stays for so long, we'll take a look at some strategies to win it.
5 greatest myths about burning fat on the stomach
If you enter an inquiry how you can get fat in the search system on your stomach, read a lot of nonsense on this topic.
Better pay attention to the following facts.
- You cannot get rid of fat on your stomach.No number of twisting, boards or other exercises burns exactly on the stomach.
- There are no specific products that help or affect this process.The stomach does not grow due to strongly glycemic "processed" and dairy products, and do not help "healthy fats".
- The problem is not the frequency of meals.The frequent food consumption in small portions during the day "does not do the metabolism", and if you eat less often and less often and in large portions, the body is not put into the "fasting regime".
- Eating at night doesn't matter either.The consumption of most of their daily calories at one time or another has no influence on weight loss or body structure.
- Stress has nothing to do with it.Stress can contribute to behavior, which leads to weight gain, but cannot cause this directly by a hormonal imbalance or other processes.
How can you get fat on stomach and get rid of sides: what needs to be done?
Fortunately, it is much easier to get rid of fat on your stomach than many people tell you.There are only 2 things you should know to do this once and for all.
- You have to reduce the overall percent of fat in the body.Everything actually depends on it.Reduce the level of fat in the body to 10% (for men) and up to 20% (for women), and the majority of the fat on the stomach will disappear.
- You can use certain diets, training and additives to mobilize and burn fat on the stomach faster.In view of the first object, everything you do will accelerate the burning of fat on your stomach to accelerate the burning fat as a whole.
However, there are several special things that you can do to help the body, better too fat and get rid of it, even on the stomach.
Combine both strategies (acceleration of the fat burning and improvement in mobilization of fat cells), and you will have an extremely effective program not to remove non -insidal fat on your stomach.
5 proven possibilities to get rid of fat on the stomach quickly
As you know, there are two main methods where you can get rid of fat on your stomach faster:
- Increase the speed at which you burn fat as a whole;
- It is better to help the body mobilize fat cells with a large number of alpha receptors.
I know 5 different scientifically proven opportunities to do this.Let's talk about each of them.
1. Use a moderate lack of calories
If you have a diet, you should strive to burn fat as quickly as possible and to maintain muscles and health at the same time.
How well you do this is mainly determined by the size of the calorie deficiency.
This means that a small deficit of 5-10% results in a small and slow result compared to a deficiency of 20 to 25%.
If you consume enough protein, carry out strength exercises to stimulate fat burning and minimize cardio training, you can safely maintain the lack of calories at 20 to 25%, which means that the fat loss with minimal muscle mass is maximized.
In fact, I would say that such an increased deficit is necessary to continue to get rid of fat, while they are becoming more relief and more and more progress in the fight against "stubborn" fat.So don't be afraid of moderate lack of calories.This is a powerful tool when working on the relief.
2. Train on empty stomach
If you have ever looked for advice on how to get rid of fat faster on the sides, stomach and hips, you probably read about training on an empty stomach.
According to many experts, empty stomach training is a simple but powerful way to increase the amount of fat that the body burns during training.
There is part of the truth in these words, but not everything is so easy.How empty should the stomach be?Which types of exercises work best?What are the negative aspects of this approach?
The first thing you should understand: Not enough so that you feel that your stomach is "empty".This does not guarantee the acceleration of the fat burning.
By training in a hungry state, however, you can quickly remove fat, which is connected to the level of different hormones that influence fat loss, and not your stomach is empty or complete.
You know that the insulin level is increasing and the division, absorption, use and preservation of nutrients that have occurred in the body increases.This is called "postprandiale" ("prandial", which "is connected to food") or "well -fed", which can last within 2 to 6 hours or more, depending on how much and what types of products they consume.
In the end, the body ends the digestion of food, and the insulin level is reduced to a low, stable, fundamental level, where it stays until the next meal.This is known as "postbissing" or "hungry" state.
Every day your body moves between these two conditions.Exercises that are carried out at a time when the insulin level is on the advance and the body is still digesting food are a well -lined condition.Exercises that were carried out by the time when the body has already completed digestion and the insulin level has fallen is a training session in a hungry state.
1. Studies show that training increases in a hungry state both the lipolysis level and the oxidation level of fat.
This means that during training at the basic level of insulin, the body is able to better mobilize and burn fat better than with an increased insulin level.
2. Studies show that blood flow in the stomach increases in a hungry state, which contributes to burning fat in this area.
As you know, one of the reasons for the occurrence of "stubborn" fat and especially fat on the stomach is to reduce blood flow to these areas, and hungry training will help get rid of it.
However, hungry training has a big disadvantage - it accelerates the destruction of the muscles.
This is undesirable, because if you damage and destroy too many muscle cells in training, the body has no time to recover and you can lose muscle over time.
Another disadvantage of hungry training is a reduced energy level.Many people notice a reduction in energy and attention during training in a hungry state and therefore cannot maintain the usual physical intensity and mental mood.
As you can see, training on empty stomach is a great way to burn more fatty deposits.It is good for the quick burning of fat, but not for maintaining muscle mass.
Fortunately, you can get rid of these minus with effective additives.
You can stop the loss of muscle mass using beta-hydroxy beta-methylbutirat (also known as GMB).This substance is formed when the body attacks such amino acid as a leucine that directly stimulates protein synthesis.
Hydroxymethylbutating or HMB is an organic acid that is formed in the human body due to the division of amino acid -LEUCIN, which is part of the BCAA.Hydroxymethylbutirat can be useful when recruiting muscle mass, drying and weight loss as well as for athletes who train endurance.
GMB is often acquired as an assistant to increase the muscles, but the investigations show that its advantages are at best doubtful, and it also has many disadvantages.Therefore, I cannot confidently say about his influence on muscle growth.
However, one advantage of the GMB is well established: it is an extremely effective antabolic means.
This means that it is good to prevent muscle decline, which means that you can quickly recover after training and have less muscle pain (this form of free acid is very promising in this regard).
GMB also has no influence on insulin levels in the blood, so that it does not violate its hungry state.
All of these properties of the GMB make it an excellent tool for use in hungry training.
His anti -credic effect and the insignificant influence on insulin mean that you extract all the advantages of hungry training without problems in connection with the loss of muscle mass or the production of insulin.
3. Perform cardio training with high intensity
High -intensive interval training (HIIT) is such a training method in which you can change with low intensity with almost maximum intensity with low intensity.
The idea is simple: During the time with high intensity, they add as much as possible, and during the period with low intensity they try to take your breath and prepare for the next.
The essence of HIIT training is a greater time of effective fat burning compared to the traditional cardio training with constant intensity.
For example, a study by scientists from the University of the Western Ontario has proven that people burned more fat and 4-6 thirty-two sprints (4 minutes rest) compared to walking on a inclined treadmill within 60Minute.
From a mathematical point of view, this is very impressive.17-27 minutes HIIT training burn more fat than 60 minutes of normal cardio training.This is not a random phenomenon, since the same results have been achieved in many other studies.
Science gives a clear answer: If your goal is to burn as many fat as possible in a short time, HIIT training is a suitable way to do this.
Although the exact mechanisms of this process are not yet completely clear, scientists have identified several factors.Studies show that HIIT training:
- Increases the metabolism speed within 24 hours;
- Improves sensitivity to insulin in the muscles, which helps the body better absorb and use food (and not to save it in the form of fat);
- Increases the ability of the muscles to burn fat from energy;
- Increases the growth hormone, which contributes to getting rid of fat;
- Supports the degree of catecholamines, substances that are mobilized to burn fat;
- Reduces the appetite after physical exertion, which contributes to preventing excessive food.
So that the HIIT training is effective, you shouldn't take longer than 20 to 25 minutes, and short cardiosis helps to better preserve muscles and strength.
4. Lift heavy weights
If you are familiar with my work, you know that I am a supporter of basic exercises with heavy weights.
This type of training offers 2 great advantages for burning fat.
- This contributes to maintaining the strength with calorie deficiency, which in turn helps to maintain the muscles.
- This increases the basic level of metabolism within a few days after each training session, and studies show that this type of training can burn hundreds of calories more compared to training with light weights.
Another advantage of basic exercises with difficult weight is that most people have more pleasure such as training with a high selection of repetitions, which implies more progress in the long term.
5. Take proven additives for burning fat
Additives are not the key to get rid of fat.However, if you combine it with the right nutrition and the right training, you can significantly speed up this process.
Here is a list of my additives to burn fat that I use and which I recommend.
caffeine
Millions of people cannot cheer up without a morning cup of coffee, but this powerful substance has a lot more other properties.
Caffeine helps to lose weight, increase the amount of energy that the body consumes during the day, and also increases the strength, improves muscle endurance and anaerobic productivity.
Studies have shown that caffeine to achieve the best results should be taken in tablets or in the form of powder, even though they have to make sure to avoid the formation of tolerance.
Personally, I get my dose of caffeine from my pulse pre -dismantling additive, which also contains a clinically effective dose of four other ingredients that improve the effectiveness of the training:
Yohimbine
Yochimbin is an extract one of the African plants, Yochimb.
Studies show that Yochimbin is able to accelerate fat burning by blocking the activity of alpha receptors in fat cells.
This enables the body to quickly reduce fat reserves, ie they become slimmer and burn the so -called "stubborn" fat.
Although Yochimbin has a small feature: an increased insulin level reduces the fat burning effect.If you want to benefit from Yochimbin fully, take it in a hungry state during training.
However, the advantageous properties of Yochimbin do not end there.It helps more than just burn fat faster.
Studies show that Yochimbin improves and expanded performance and also effectively combats physical tiredness.
The use of pre -absorbing systems, which are created in a hungry state especially for maximum fat loss during training, will help accelerate the process.
What do fat burners give?
It helps burn fat to 3 in different ways:
- Increases the metabolic rate;
- reinforces the effect of substances used in the body;
- Reinforces the feeling of saturation after eating.
Many companies try to sell fat burners, which gives the impression that the process of eliminating fat is too complex.
They talk about the increase in the oxidation degree of fat, the maintenance of the muscle mass, the maintenance of the thyroid gland, the stimulation of thermogenesis, the inhibition of enzymes associated with the fat accumulation stimulating enzymes, causing fat loss, reducing hormones and neuropenic, the assimilation of nutrients and a lot higher and a lotmuch more.
Yes, all of these are aspects of burning fat, but this type of marketing is an attempt to blind the terminology and an almost scientific half fraudster in the hope that you will accept the declared advantages for a pure coin.
How can you accelerate the process of burning fat on your stomach?
If you listen to what science says about the process of burning fat, you will understand that there are only 3 ways to speed it up considerably:
Increase the basic level of metabolism
The metabolism level is the amount of energy that your body consumes during the day, and the larger it is, the faster you can lose weight.
The burning of fat is simply determined by the difference between the energy that the body consumes, and the energy that it consumes with food.Consuming more energy than you consume and you will lose fat.
Although there are many options that can help accelerate the metabolism, they ultimately rely on one (or both) of the following mechanisms:
- Stimulation of cells to produce more energy from carbohydrates and fatty acids.
- A decrease in the effectiveness of the process, which is why cell energy is generated, which increases the "costs" of the energy that is necessary to cover the needs of the body.
Reduce the feeling of hunger
The main reason for the failure of diets is that people are simply unable to keep them.Desires turn into traction, and ultimately there is a breakdown.And you need days or even weeks of hard work to correct the situation if you really get out of control.
Although this is easier for some people, almost every hunger or traction experiences in one or the other degree.Human nature is - after unintentional or conscious food returns to give its wishes and whether such behavior is the norm or not, but this affects their goals.
Many substances are referred to as a reducing hunger, others as the feeling of feeling of satiety.If the combination of proven additives is used effectively, you can successfully reduce hunger and traction and extract the maximum benefits of your diet
Make a pleasant diet
I will explain: If you work on a body with a diet, exercises and additives can change your life for the better, it is not so easy to do this.
No tablets and powder give you such a result.This requires hard work and time.Another reason here is why the diets are unsuccessful: people do not want to experience complaints and go through all of this.
As with a decrease in a recourse in a famine, if you make the nutritional process more comfortable, mainly due to the improvement of the overall organizer, this will help to stick to your plans and to bring the matter to the end.
Although the fat burning mechanism with additives is an extensive and complex topic, practical use remains simple.
In contrast to the many companies, they force them to believe that the direct stimulation of proteins and enzymes that are involved in burning fat or does not work, or its effect has not been proven.
Fat burning is a comprehensive process that occurs throughout the body, and if you focus on simple, important and proven moments, everything else is activated and works accordingly.
My personal program to get rid of fat on your stomach
Before we are finished, I would like to share a program for burning fat on the stomach, which helped me and thousands of people with whom I have worked well.
It begins with a calorie deficiency of 25%, a protein-like diet as well as 4-5-hour force training and an hourly HIIT training of 1.5-2 per week.
This is a recipe to get rid of fat.Remember that there are no additives if you do not stick to a diet and do not train.
Summing in the combustion of fat on the stomach
Millions of people struggle with fat on the stomach and use all sorts of strange diets, additives and "tricks to relieve fat in the stomach".
Don't do that.Never.
If you take the simple actions specified in this article, you will receive a relief press with six dice, of which you have always dreamed of and you can save you for the rest of your life.