Avoid 3 mistakes, do 2 correct steps, you can lose abdomen and exercise abdominal muscles

1: Even if you are of normal weight, you may 胰島素 肥胖 need to reduce some belly fat

Some people do not look fat and have normal weight. In this case, if the belly is more prominent, you need to pay extra attention, because your visceral fat may be excessive.

This excess visceral fat can lead to obesity, also known as belly fat. In other words, the body mass index is within the normal range, but fat not only accumulates under the skin, but also hides around the organs.

Certain visceral fat protects organs, but excessive 減肚腩方法 visceral fat is related to many diseases, the most serious being cancer. According to a related study, as the waist circumference increases, the risk of kidney cancer and liver cancer also increases.

At this point, it is no longer just to monitor your weight, but to measure your waist circumference. If the waist circumference of men is ≥90 and the waist circumference of women is ≥85, it is considered obese. What is your waist circumference?

2: Lose weight through diet

How to lose weight?-Diet, this is an old trick that fat people are used to.

As for why dieting to lose weight is not advisable, this has been said many times, even if it is through dieting to lose weight, it is the same. It is very, extremely unreasonable.

The reason is: When dieting, the body lacks energy, it will turn on the energy-saving mode, which will reduce your basal metabolism. Basic metabolism refers to the amount of calories you consume when you don’t do anything (breathing, organ activity) every day. This is the "large" part of our daily calorie consumption. So after dieting, your daily calorie consumption will decrease. You eat The things are easy to get fat.

More importantly, dieting and weight loss usually caused by muscle loss (after glycogen is depleted, the body replenishes energy by breaking down protein) has almost nothing to do with fat.

3: Rely on madness to make a belly and thin abdomen

Whether it is sit-ups or sit-ups, you can stimulate your muscles. Muscle and fat are completely different body tissues, so they cannot be transformed into each other.

Even if the belly rolls can burn calories and burn fat, the effect is minimal. When the fat is 痴肥 not lost, the belly gets bigger and bigger.

So, if you want to lose belly fat and show a clear waist or abdominal muscles, there are two steps: lose fat and increase muscle.

Avoid three misunderstandings and take two steps correctly, and you can lose your stomach and develop abdominal muscles.

In other words, if you have a high fat percentage and a lot of belly fat, at this stage, it is recommended that you focus on losing weight. Usually used for weight loss, aerobic training is recommended.

For example, brisk walking, jogging, swimming, cycling, etc., train no less than 4 times a week, each for more than 30 minutes.

Hold on for a while, and you will find that your body fat rate drops. Once you return to normal levels (approximately 20%), you can concentrate on abdominal strength training.

Here are four exercises that you can incorporate into your training plan, which are simple and practical.

Knee and abdomen

Lie on your back

Lying on your side with hips

Turn left and right with knees and abdomen

In addition to exercise, diet is also very important, even diet is also very important. Three points for practice and seven points for eating.

a: Eat more foods rich in dietary fiber, help control calorie intake, promote gastrointestinal motility, and improve constipation.

The staple food is less refined rice and white noodles, such as white rice, steamed buns, noodles, etc.

c: On the premise of controlling calories, eat more protein, fish and shrimp meat, breast meat, lean beef, eggs, beans, etc. These foods are helpful for muscle growth.

D: Don't be afraid to eat fat. Fat is good or bad. Unsaturated fats such as nuts, olive oil and chia seeds are good for health and weight loss. Eat less trans fatty acids.

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