Forget the diets for a flat stomach, all types of "small tricks" and other nonsense on how to get rid of fat on the stomach.Here is a true story and effective advice that will help you free it forever.
Do you know that some adipose cells in your body are extremely resistant to mobilization and combustion?
Have you heard that these fat cells tend to accumulate on the stomach, on the sides and the sides themselves?
Do you know that there are several diets, exercises and scientifically healthy additives that allow you to get rid of fat forever?
Imagine he has a close life and a press in relief all year round.
Imagine that there will never be strange diets or exhausting training, which has only disappointed their results.
Imagine know which additives have a scientifically proven action for weight loss and which are a waste empty of money.
Well, you don't need to represent anything, because I intend to say it in this article.
In just 15 minutes you will know why it is so difficult to get rid of the fat on the stomach and what it must be done exactly so that it disappears once and for all.
So, let's see first what distinguishes fat on the stomach from fat on other parts of the body.
Why is the fat on the stomach and sides so "stubborn"?
If you can't get rid of fat on the stomach, don't worry ...
- You have no problems with genetics;
- It is not necessary to do special exercises;
- With your hormones, most likely, everything is in order;
- You don't eat "wrong" food (yes, sugar is not a problem!);
- It is not necessary to refuse carbohydrates;
In fact, you could follow the advice of the "guru" to get rid of the fat on the stomach ... perform special exercises from the internet ... exclude the products that "clog the hormones" ... abandon any type of sugar .... Sit with a low carbohydrate diet ...
... and until the end of life, don't get rid of bad fats on the stomach.
Even if it shouldn't.
Regardless of your genetics and hormones, youYou canHaving a lean relief stomach that dreams.And it could be easier than you think if you know exactly what and why you are doing.
And this knowledge begins with an understanding of how the physiology of "burning fat" actually works.
When we talk about "burning fat", we are talking about a process consisting of 2 parts:lipolysisANDoxidation.
Lipolysis is a process by which fat cells release accumulated energy molecules (fatty acid) into the blood and oxidation is the process of use (or "burning") with the cells of these fatty acids.
The main way to stimulate lipolysis is the production of adrenaline and norepinephrine, which are known asCatecolaminine.
These substances enter the bloodstream, enter fat cells and join certain points known asReceptors.
Having combined the fat cells, the catecholamines cause the release of fatty acids stored in these cells.So other cells will be able to use these fatty acids as a source of energy.
Most people don't know that not all fat cells are the same.Some cells react well to catecholamines and others do not.
If you were on a diet for some time, then you heard it.Some areas of your body, such as chest, hands and face, quickly lose weight, but others, such as the stomach, sides and hips, apparently, do not change at all.
The main reason is reduced to a simple fact ...
Adipose cells contain 2 types of laundry for catecholamine, which are diametrically opposed in their functions.
They are known as Alfa and Beta receptors and, although their physiology is satisfied with the complex, it is reduced to the following: alpha receptors slow down lipolysis and beta receptors perform it.
Therefore, the fat cells with a large number of beta receptors are mobilized relatively easily, while the cells with a large number of alpha receptors are not.
That's why, when you are on a fat diet, you see rapid results in body areas 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 some areas (for example the stomach) is such a "stubborn" in the fact that the same fat cells are very resistant to mobilization, that is, they contain many more Alfa receptors compared to beta receptors.
So, now, when you know why fat on the stomach has a tendency to stay for so long, let's take a look at some strategies to win it.
5 larger myths on the combustion of fat on the stomach
If you insert a request on how to get rid of fat on your stomach in the search system, read many nonsense on this topic.
Better to pay attention to the following facts.
- You can't get rid of fat directly on the stomach.No twisting number, axes or other exercises will burn fat right on the stomach.
- There are no certain products that help or interfere with this process.The stomach does not grow due to highly blood sugar -coated -sectiero products -caseari, "elaborate", as well as dairy products -caseari and no "healthy fat" will help.
- The problem is not in the frequency of meals.The frequent consumption of food in small portions during the day does not "incite the metabolism" and if you eat less often and in large portions, this will not put the body in the "fasting regime".
- Even eating at night does not matter.The consumption of most daily calories at once or the other has no effect on weight loss or body structure.
- Stress has nothing to do with it.Stress can contribute to behavior, which will lead to weight gain, but cannot directly cause this through hormonal imbalance or other processes.
How to get rid of fat on the stomach and sides: what should be done?
Fortunately, getting rid of fat on the stomach is much easier than many people tell you.There are only 2 things you should know to do it once and for all.
- It is necessary to reduce the total percentage of fat in the body.Everything actually reduces to this.Reduce the level of fat in the body to 10% (for men) and up to 20% (for women) and most of the fat on the abdomen will disappear.
- You can use certain diets, training and additives to mobilize and burn fats on the stomach faster.Given the first object, everything you do to accelerate the burning fat as a whole will also accelerate the combustion of fat on the abdomen.
However, there are several special things that you can do to help the body to fatten better and get rid of it, even on the stomach.
Combine both strategies (acceleration of the combustion of fats and improvement of the mobilization of fat cells) and you will have an extremely effective program to get rid of the non -subsidary fat on the stomach.
5 proven ways to rapidly get rid of fat on the stomach
As you know, there are 2 main methods where you can get rid of the stomach faster:
- Increases the speed with which fat burns as a whole;
- It is better to help the body mobilize the fat cells with a large number of alpha receptors.
I know 5 different ways scientifically tried to do it.Let's talk about each of them.
1. Use a moderate deficiency of calories
When you are on a diet, in order to get rid of fat, you should try to burn fat as quickly as possible, keeping your muscles and health.
How well this is mainly determined by the size of the deficiency of calories.
That is, a small deficit of 5-10% will give a small and slow result, compared to a lack of 20-25%.
If quite protein consumes, do force exercises to stimulate the combustion of fats and minimize cardio training, it is possible to safely keep the lack of calories at 20-25%, maximizing fat loss with a minimum muscle mass.
In fact, I would say that such greater deficit is needed to continue getting rid of fat, while becoming more relief and more and more progress in the fight against "stubborn" fat.Therefore, don't be afraid of the moderate deficiency of calories.This is a powerful tool when working on relief.
2. Empty stomach training
If you've ever searched for advice on how to get rid of fat faster, especially on the sides, the stomach and the hips, then you probably read the workout on an empty stomach.
According to many experts, an empty stomach training is a simple but powerful way to increase the quantity of fat that the body burns during training.
There is a part of truth in these words, but not everything is so simple.How empty should the stomach be?What types of exercises do they work better?What are the negative aspects of this approach?
The first thing you should understand: not enough to feel that your stomach is "empty".This does not guarantee the acceleration of fat combustion.
However, training in a hungry state will help you get rid of fat rapidly, which is associated with the level of various hormones that influence the loss of fat and not the stomach is empty or complete.
You know that after food consumption, the insulin level increases and division, absorption, use and conservation of nutrients that have entered the body increase.This is known as "postprandial" ("practical" means "relative to food") or "well nourished" which can last within 2-6 hours or more depending on how much and what types of consumption products.
In the end, the body ends the digestion of the food and the level of insulin is lowered to a low, stable basic level, where it remains until the next meal.This is known as a "postbissing" or "hungry" state.
Every day your body moves between these two conditions.The exercises performed at a time when the insulin level is increasing and the body is still digesting the food, they are a well -fed state.Exercises performed when the body has already completed digestion and the level of insulin has fallen is a workout in a hungry state.
1. Studies show that training in a hungry state increases both the level of lipolysis and the level of oxidation of fats.
This means that during the basic workout of insulin, the body is able to mobilize and burn fats better than with an increase in the insulin level.
2. Studies show that the blood flow in the abdomen increases in a hungry state, which helps to burn fat in this area.
As you know, one of the reasons for the appearance of "stubborn" fat and fat in particular in the stomach, is to reduce blood flow in these areas and the hungry training will help you get rid of it.
However, hungry training has a great disadvantage: it accelerates the destruction of the muscles.
This is undesirable, because if it damages and destroys too many muscle cells in training, the body will not have time to recover and you can start losing muscle mass over time.
Another disadvantage of hungry training is a reduced level of energy.Many people notice a decrease in energy and attention during training in a hungry state, and therefore cannot maintain the usual physical intensity and psychological mood.
So, as you can see, training on an empty stomach is a great way to burn fatter deposits.It is positive for rapid combustion of fat, but not to maintain muscle mass.
Fortunately, you can get rid of these minus using effective additives.
You can stop the loss of muscle mass using beta-hydroxy-bet-metalbutored (also known as Gmb).This substance is formed when the body assimilates an amino acid like the leucine, which directly stimulates the synthesis of the protein.
Hydroximetylbutored or HMB is an organic acid that is formed in the human body due to the division of the leucine amino acid, which is part of the BCAA.Hydroximethylbutored can be useful in recruiting muscle mass, drying and weight loss, as well as for athletes that train resistance.
Gmb is often acquired as an assistant when the muscles increase, but the research shows that its advantages are at the best of doubt and, moreover, it has many disadvantages.Therefore, I cannot say safely on its influence on muscle growth.
However, an advantage of the Gmb is well consolidated: it is an extremely effective anti -catabolic agent.
That is, it is useful for preventing muscle decay, which means that you will recover quickly after training and experience less muscle pain (this form of free acid is very promising in this sense).
Gmb also has no effect on the level of insulin in the blood, so they do not violate your hungry state.
All these properties of Gmb make it an excellent tool to be used in hungry training.
Its antiKatabolic effect and the insignificant influence on insulin mean that all the benefits from hungry training without problems associated with the loss of muscle mass or the production of insulin will be extracted.
3. Perform high intensity cardio training
Training at high intervals (HIIT) is such a training method in which periods of almost maximum intensity alternate with low intensity recovery.
The idea is simple: during high intensity periods, you leave as much as possible and during low intensity periods try to resume breath, preparing for the neighbor.
The essence of HIIT training is in greater combustion time of effective fats, compared to traditional cardio training with low constant intensity.
For example, a study of scientists from the University of Western Hyntarium has shown that people have burned fatter, performing 4-6 thirty seconds of sprints (resting for 4 minutes), compared to walking on a treadmill proclaims within 60minutes.
From a mathematical point of view, this is very impressive.17-27 minutes of HIIT training burn more fat than 60 minutes of ordinary cardio training.This is not an accidental phenomenon, because the same results have been obtained in many other studies.
Science gives a clear answer: if your goal is to burn as much fat as possible in a short time, then HIIT training is a suitable way to do it.
Although the exact mechanisms of this process are not yet completely clear, scientists have identified several factors.Studies show that HIIT training:
- Increases the speed of the metabolism within 24 hours;
- Improves insulin sensitivity in the muscles, which helps the body to absorb and better use food (and not to preserve it in the form of fat);
- Increases the ability of the muscles to burn fat for energy;
- Increases the level of growth hormone, which helps to get rid of fat;
- Supports the level of catecholamines, substances that are mobilized for the combustion of fats;
- It reduces appetite after physical effort, which helps prevent excessive consumption.
Furthermore, so that the HIIT training is effective, they should not last more than 20-25 minutes and short cardiosese will help to preserve the muscles and strength better.
4. Lift heavy weights
If you are familiar with my work, then you know that I am a supporter of basic exercises with heavy weights.
This type of training offers 2 great benefits for fat combustion.
- This contributes to the maintenance of force with the deficiency of calories, which in turn helps to preserve the muscles.
- This strongly increases the basal level of the metabolism within a few days after each training, and the studies show that this type of training can burn hundreds of calories more than training with light weights.
Another advantage of the basic exercises with a strong weight is that most people give training more pleasure than training with a high range of repetitions, which implies more long -term progress.
5. Take the proven additives for fat combustion
The additives are not the key to getting rid of fat, but if you combine them with proper nutrition and training, you can significantly accelerate this process.
Here is a list of my additives to burn the fat I use and advice.
Caffeine
Millions of people cannot rejoice without a cup of morning coffee, but this powerful substance has many more properties.
Caffeine helps to lose weight, increasing the amount of energy that the body consumes during the day and also increases strength, improves muscle resistance and anaerobic productivity.
Studies have shown that to obtain the best results, caffeine should be taken in tablets or in the form of dust, although you have to be careful to avoid the formation of tolerance to it.
Personally, I get my dose of caffeine from my pre -crop additive, which also contains a clinically effective dose of four other ingredients that improve the effectiveness of training:
Yohimbin
Yochimbin is an extract of one of the African plants, Yochimb.
Studies show that Yochimbin is able to accelerate the combustion of fat by blocking the activity of Alfa receptors in fat cells.
This allows the body to quickly reduce fatty reserves, that is, it becomes thinner and burn the "stubborn" fat so called.
Although Yochimbin has a small feature: an increase in the insulin level reduces its fat combustion effect.If you want to fully benefit from taking Yochimbin, take it during training in a hungry state.
However, Yochimbin's beneficial properties do not end there.It does much more that it helps to burn fat faster.
Studies show that Yochimbin improves and extends performance and also effectively fights physical effort.
The use of pre -training systems, which are created specifically for maximum fat loss during training in a hungry state, will help accelerate the process.
What do fat burners give?
It helps to burn fat in 3 in different ways:
- The metabolism rate increases strongly;
- Improves the effect of the substances that burn the fats formed in the body;
- It improves the feeling of satiety after eating.
Many companies are trying to sell fat burners, creating the impression that the process to get rid of fat is excessively complex.
They talk about increasing the level of oxidation of fat, maintaining muscle mass, maintaining the thyroid gland, stimulate thermogenesis, inhibit the enzymes associated with the accumulation of fat, stimulating the enzymes that cause the loss of fat, manipulating the level of hormones and neuroportants, reducing water retention, improving assimilation and much more.
Yes, all these are aspects of the combustion of fats, but this type of marketing is an attempt to blind you with terminology and an almost scientific half in the hope that you accept the advantages declared for a pure currency.
How to accelerate the fat combustion process on the stomach?
When you listen to what science says about the fat burning process, you will understand that there are only 3 ways to accelerate it significantly:
Increases the basal level of metabolism
The level of the metabolism is the amount of energy that your body consumes during the day and larger, faster you can lose weight.
In a nutshell, the combustion of fat will be determined by the difference between the energy that the body consumes and the energy that consumes with the food.Consumed more energy than you consume and you will lose fat.
Although there are many ways that can help accelerate the metabolism, but in the end they are based on one (or both) of the following mechanisms:
- Cell stimulation to the production of more carbohydrate energy and fatty acids.
- A decrease in the effectiveness of the process, following which cellular energy is produced, thus increasing the "cost" of the energy necessary to meet 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 join them for a long time.The desires are transformed into traction and in the end there is a breakdown.And you will need days or even weeks of hard work to correct the situation if it has really escaped control.
Although this is easier for some people, almost everyone experiences hunger or traction in one degree or another.Such is human nature: indulge in his desires after an involuntary or conscious deprivation of food and whether this behavior is the norm or not, but this interferes with your goals.
Many substances are known as reducing hunger, others such as increasing the feeling of satiety.When the combination of proven additives is used effectively, it is possible to successfully reduce hunger and traction, as well as extracting maximum benefit from your diet
Make a diet more pleasant
I will explain: while working on a body with a diet, exercises and additives can significantly change your life for the better, it is not so easy to do it.
No tablets and dust will give you such a result.This requires hard work and time.Here is another reason why diets are not successful: people don't want to experiment with discomfort, crossing all this.
As in the case of a decrease in a sense of hunger, if the diet process is more pleasant, mainly due to the improvement of general well -being, this will help adhere to your plans and bring the matter in the end.
Although the fat combustion mechanism through additives is an extensive and complex topic, practical use remains simple.
Contrary to what many companies force you to believe, the direct stimulation of any proteins and enzymes that participate in the combustion of fat or does not work or its effect has not been demonstrated.
The combustion of fat is a complete process that occurs throughout the body and, focusing on simple, key and proven moments, everything else is activated and works accordingly.
My personal program to get rid of fat on the stomach
Before finishing, I want to share with you a program to burn fat on the stomach, who helped me and thousands of people with whom I worked well.
It starts with a calorie deficiency of 25%, a diet with high protein content, as well as 4-5 time workouts times and HIIT training hours 1.5-2 per week.
This is a recipe to get rid of fat.Remember that no additive will help you if you don't join a diet and don't train.
Summarizing in burning the fat on the stomach
Millions of people fight fat on the stomach, resorting to all types of strange diets, additives and "tricks to relieve fat on the stomach".
Don't do it.Never.
If you take the simple actions established in this article, you will receive an relief press with six cubes, which you have always dreamed of and you will be able to save it for the rest of your life.