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Flat stomach, remove fat from the abdomen

Relatively fast unwanted body fat in the abdomen can only be removed using an integrated approach. And it is best to work actively in two directions: do special exercises and adjust your diet. We will talk about this in this article, because the beach season is just around the corner!

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Nutrition

To become the owner of a flat stomach, it is important not to force yourself to go on an exhausting diet, or even eat it every other time, but to understand how to eat properly. Indeed, then in addition to reducing weight, the work of internal organs, and most importantly the gastrointestinal tract, returns to normal, which is well reflected in the general state of health and your mood.

Drink more!

Glass of clean water

Most women believe that active consumption of water increases the risk of edema, but vice versa. Jeff Humple, who is an assistant professor Arizona State University, said: "Even if water is associated with the appearance of puffiness, drinking a considerable amount of it helps to remove sodium from the body, which leads to a decrease in the intensity of edema."

The simplest way to understand that you are drinking enough fluids is to look at the volume and color of the urine. If there is a lot of it and it is pale yellow, then you are doing everything right. If lean and dark and / or thirsty, then you are obviously dehydrated.

Follow the tips below to rule out dehydration and stay healthy:

  • Drink at least 100 ml of water 8 times a day, including one glass in the morning on an empty stomach before meals for 20-30 minutes. It is pure water! Such a morning intake of fluid will help cleanse the body and contributes to weight loss.
  • Do not drink carbonated drinks. After all, they increase the risk swelling the abdomen, since carbon dioxide, which is in the bubbles, slows down the emptying of the stomach.
  • It is best to choose drinks that are low in calories or even non-nutritious, without sodium or caffeine. Also observe the use of alcohol - it leads to dehydration.

A bit about diet

Balanced diet

Among the key principles of losing weight is proper and regular nutrition Safe Steroid Store. The menu should be properly composed, and you need to eat every day at the same time in fractional portions. Between the main meals, it is recommended to have snacks: brunch and afternoon tea. Before going to bed, it is better to drink a glass of kefir. A significant part of your diet should be vegetables and fruits. These products contain a lot of water, quite a bit carbohydrates and calories relative to its volume. Besides:

  • Avoid foods high in sodium and simple carbohydrates (fast food and sweets). They cause weight gain and unpleasant bloating abdomen, but at the same time, contain few nutrients and fiber.
  • Focus on a healthy balanced diet. For optimal results, eat about three to five times a day, but in small portions Steroid Shop UK. For the preparation of the diet, it is best to consult a nutritionist who will help you establish nutrition.
  • Make sure that enough calories are ingested and that they are complex carbohydrates, healthy fats and low-fat protein. It is important! After all, many women need about 1800 calories a day to lose weight, 2000 to keep fit and 2400 calories are necessary for physically active people. Otherwise, you risk temporarily lowering your metabolism, which can also lead to an increase in the size of the waist.

Meal time

Meal time

Here are some simple rules for eating time that you must follow on the way to a flat tummy:

  • Your body needs to get nutrients every 3-4 hours, so instead of eating a lot during the 3 main meals (breakfast, lunch, dinner), try planning five smaller but more frequent meals during the day (breakfast , lunch, snack, snack, dinner).
  • Try to eat two-thirds of your calories before dinner. The body needs calories when you are active, and not at night, when your natural rhythm slows down.
  • If you still feel like eating at night and are hungry, choose vegetables, fruits, and other foods low in fat, sodium, and calories.

Exercises

 

It is no secret that the best result of losing weight gives a complex of balanced nutrition and sports. Physical activity promotes active fat burning, as a lot of calories are consumed during movement. You can choose to workout at home, at the fitness club, or even outside.

Houses

Home workouts

There are many exercises for toning the abdominal muscles, we have chosen 5 pieces with high efficiency. Exercise them daily for 10 minutes a day for two weeks, and your stomach will become flat.

  • Birch tree. Lying on your back, lift your legs up. Push with your legs, tensing the muscles of the lower press to lift the body. Perform 20-30 lifts.
  • Upper abs with oblique muscles. Place your palms under the buttocks and alternately raise your legs, leaving the second leg slightly above the floor. Perform 15-20 lifts for each leg.
  • Balancing twists. Bend your knees and lift above the floor with the body, keeping balance on the buttocks. Twist in both directions, at the end point, straightening the legs. Perform 10-15 twists in each direction.
  • Slanting rises Steroids for Sale Online. Put the foot of one leg on the knee of the other and lift the body, trying to reach the knee of the opposite leg with the elbow. At the same time, lift both the lower and upper body, as if twisting. Perform 15 lifts in each direction.
  • Strap. Make the bar by standing on the opposite leg and arm. Perform for each side for 20-30 seconds.

In the open air

Outdoor exercise

Fresh air and picturesque nature in themselves have a positive effect on the human body, and in combination with exercises create excellent conditions for weight loss. We recommend that you combine aerobic exercise with power.

We remind you: physical exercises for the press must be combined with exercises for other muscle groups! But since we are talking about ways to tighten the tummy, we offer the following exercises, which can always be performed where there is a bench:

  • Exercise on the muscles of the lower press. Sitting on the edge of the bench, lift your elongated legs at a right angle of 90 degrees. Try to maintain this position as long as possible.
  • Exercise on the muscles of the upper press. Lie across the bench and throw your legs on its back. Then lift the housing. The narrow bench seat area will keep you tense during exercise. It is necessary to perform 3 sets of 15 times.

A fitness center

Fitness

An effective program consists not only of correctly selected exercises aimed at specific muscle groups, but also requires compliance with the basic rules for their implementation. A fitness instructor can always help you with this. Well, we offer exercises that will help prepare the body for more intensive work, it is recommended to perform these types of work within 1-2 weeks:

  • Twisting on an inclined bench (legs are fixed, lifting of the top is performed).
  • Reverse twisting on an inclined bench (the top of the body is fixed, raise your legs).

The optimal number of repetitions is 10-15 for 2-3 approaches. When the body gets used to such loads, you can move on to more complex and intense exercises that your trainer will choose for you, taking into account the specifics of your body.

Supporting methods: cosmetology, cosmetics and medicines

Many women are dissatisfied with their figure. Girls adhere to a variety of diets and visit the gym. Usually the result is noticeable after a month of such work. However, not everyone wants to torment themselves with grueling workouts and calorie counting. In this case, all sorts of new cosmetology, fat-burning creams and even medicines are used!

Cosmetology

Injection Techniques

Fitness and diets help reduce overall body weight, but it can be difficult to reduce the thickness of the fat layer in problem zones (stomach, legs, sides). Aesthetic medicine and cosmetology offer a variety of ways to resolve this problem:

  • Injection techniques (injection lipolysis, mesotherapy for weight loss, mesodissolution, ozone therapy).
  • Hardware techniques (pressotherapy, LPG massage, dermotonia, ultrasound cavitation, electrolipolysis, radio frequency lipolysis, cryolipolysis).
  • Surgical methods (liposuction, abdominoplasty).
  • Massages and body wraps.

Fat Burning Creams

Fat burning creams

If a nutritionist and a fitness trainer can help you choose the right diet, accurately calculate your daily calorie intake and plan a workout, you will need to contact a qualified cosmetologist to choose the best means for burning fat on your stomach.

Each fat-burning cream has a unique composition of specially selected components. They activate metabolic processes in problem areas, accelerate the natural production of collagen and blood circulation Anabolic Steroids Australia. Conventionally, means for burning fat can be divided into massage, warming or tightening. Each species differs in composition, has pros and cons that you need to pay attention to.

  • Warming up. The base of creams of this type is made up of chestnut, seaweed, camphor, and hot pepper. Thanks to these substances, the product increases sweating, improves blood circulation, and therefore creates a greenhouse effect. Such a cream for weight loss should be used in conjunction with training, otherwise of particular benefit will not be. The drug is not suitable for women with hypersensitive skin due to the high chance of getting a burn, the development of hyperthermia.
  • Massage. The composition of this type of product often consists of extracts of plant-based components and essential oils. Among massage creams can be distinguished: tightening (enhances the natural production of collagen, helps to heal small cracks and wounds on the skin, make stretch marks less pronounced) and anti-cellulite (relieve "orange peel") However, massage cream cannot be used for varicose veins.
  • Pepper. Most often, it is smeared on the body before the wrapping procedure. It includes red pepper, caffeine, natural oils, cocoa extract, Indian chestnut. The mechanism of action of these active functional components is similar to the effect of a bath or sauna leading steroids for sale. The cream removes excess fluid from tissues, enhances blood circulation, smooths wrinkles and reduces stretch marks on the sides, hips and abdomen. A side effect of such a remedy can be severe burning and itching.

Medicines

Fat

Currently, many drugs, food additives and other products are produced. for athletes who perform a number of functions:

  • They speed up metabolism, as a result of which, even without resorting to physical exercises, a person burns calories.
  • They increase energy, so that training becomes more intense and effective.
  • Change the processes in the fat cells themselves, from them begins to be more actively extracted glycerin, and fat burning during training accelerates.

However, medicinal fat burners can be fraught with danger. For example, using tablets containing sibutramine and thyroxine, ephedrine, caffeine, aspirin, you can get heart palpitations, cramps of the lower and upper extremities, psychosis, decreased natural functions thyroid gland. Therefore, before you buy fat burners and other drugs in the pharmacy, even if the reviews are the most positive, it is worth considering the consequences. Its better to make a choice in favor of physical activity and a healthy diet, which we have already mentioned above, and also do not forget to consult with professionals: trainers, nutritionists, cosmetologists!

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