Forget the diet for a flat stomach, each of the "little tricks" in the other the stupidity of this how to get rid of belly fat. Here is the story of the real, the useful, tips that will help you to always get rid of it.
Did you know that some of the fat cells in the body, it is extremely resistant to mobilization in the pipeline?
You've heard it, and so this fat cells to accumulate in the abdomen, usually at the, the thighs, the hips?
Did you know that there are more and more of the scientific basis of nutrition, exercises and the supplements in order to get rid of fat for good?
Let's imagine that you have a need for year-round long belt in the washboard abs.
You have to imagine that you will never be a wonder diet or a grueling workout that only their own results in disappointment.
Let's imagine that you know a few of the add-ons, a scientifically proven effect on weight loss, in the money is a loss.
No, you don't have to imagine anything, because I'm going to tell you everything that is in this article.
Only 15 minutes to complete, you will know why it is so difficult to get rid of belly fat what you need to do in order to disappear, once and for all.
So, let's first see what makes the belly fat than the fat in other parts of the body.
Why is the fat on the belly, in the flanks of such a "stubborn"?
If you are not able to get rid of belly fat, don't worry...
- You will have no problems with the family;
- You don't need to be doing specific exercises;
- Your hormones are, so it is probably all in the system. of the eye;
- Don't eat the wrong foods (That is, sugar is not the problem!);
- You don't need to give up carbs;
In fact, you can follow the advice of the guru is to get rid of belly fat... do you do a special tutorial on the Internet... to eliminate foods that "pollution is caused by the hormones"... to refrain from any kind of sugar.... if he were sitting on a low boring the carbs in the diet...
in the rest of your life is not in order to get rid of the ugly belly fat.
Even though, it shouldn't be.
Regardless of your genetics, the hormones, you'll be able to have the slender of the pain of a stomach you have dreamed of. In it, you may be better thought of if you know exactly what you are doing in the why of it.
This knowledge begins with an understanding of how to effectively work physiology "to burn fat".
When we speak of "burning fat", we're talking about a process, consisting of the parts 2, on lipolysis in the oxidation process.
Lipolysis is the process by which the fat cells release a molecule of stored energy (fatty acids) in the blood, the oxidation is a process in which a use (or "burn") the cells of these fatty acids.
The primary method is the promotion of lipolysis to epinephrine norepinephrine production, which is also known as the catecholamines.
These substances are released into the blood stream it goes into the fatty cells in relation to the specific points known as receptors.
Join in the fat cells of the catecholamines trigger the release of fatty acids, stored in these cells. Then, other cells to use these fatty acids as an energy source.
The majority of people do not know is that not all of the fat cells, just the same. Some of the cells to respond well to catecholamines, some don't.
If you have a need for some time of sitting on a diet, I have experienced. Some of the parts of the body, such as breasts, hands in face, lose weight fast, but others, such as the abdomen, the hip, the thigh, seems to have changed over time.
The main reason for comes down to one simple fact...
Fat cells contain 2 receptors catecholamines for which of their functions diametrically opposed.
As well-Known as a alpha - beta-blockers, although they rather the physiology is complicated, so the following comes: the alpha-receptors inhibit lipolysis in the beta-receptor by the fire.
So, fat cells from a lot of the beta-receptors of both are relatively easy to mobilise, but once the cells with large amount of alpha-blockers – no.
So, when you are gyrosigma diet to see fast results in the areas of the body such as the chest, hands to the face, but almost nothing happens in other areas, such as the abdomen, the hip, the thigh.
One of the main reasons as to why the fat of certain areas (e.g., abdomen) of this "stubborn" is that the fat cells are the same, so is very resistant to mobilization, which is a lot more to contain alpha receptors than beta receptors.
So, now you know why belly fat is honored to stay a long time, let's look at some strategies for him to defeat.
The 5 biggest myths about burning belly fat
If you type in a search query on how to get rid of belly fat, then read a lot of nonsense on the subject.
Better to be in one of the following to pay attention to the fact.
- You can't lose fat directly on the stomach. No matter how many crunches, planks or any other exercise will not burn the fat on my stomach.
- There are certain foods that can help or hinder this process. The belly is growing, because high-glycemic, processed cheese, and not the amount of "healthy fats" at the same time is not going to help you.
- The Problem is not the frequency of meals. The frequent food intake in small portions throughout the day, not to "fuel the metabolism, in that if you are going to eat less of the big parts of it, don't put the body against the "starvation mode".
- The meal at night is just as important. The majority of the daily Consumption of a calorie at any given time does not affect the loss of weight and body structure.
- The stress of the. Stress can contribute to the behavior of k, which results in no weight loss, but not a direct call through a hormonal imbalance, or any of the other processes.
How to get rid of belly fat in the sides, what should I do?
Fortunately, to get rid of the belly fat, the easier it is to a lot of, a lot of people to look out for it. There are only 2 things you need to know to do a once-and-for-all.
- You need to complete to reduce the percentage of body fat. I don't really comes to do it. Of the body to Reduce fats to 10% (males) and in 20% (women) in the bulk of the tummy fat will go away.
- You can either use a specific diet, exercises for fast add-ons in the mobilization of the burn stomach fat. With regard to the first paragraph, all you have to do is to speed up the burning of fats in General, and it will also accelerate the burning of stomach fat.
However, There are some specific things you can do to help the body to get fat in a year, you want to get rid of it, even in the stomach.
Combine both strategies (promotes the burning of fat in the improvement in the mobilisation of fat cells), and in the you will have a highly effective program to remove the stubborn belly fat.
5 methods have been proven to quickly get rid of the belly fat
As you know, there are 2 ways in which you will be able to get rid of belly fat quickly:
- the speed of the increase, which will burn fat as a whole;
- the better to assist the body to mobilise fat cells, with a large number of alpha-receptors.
I know of 5 different scientifically proven methods on how to do it. Let's talk about each and every one of them.
1. Use a moderate deficit in calories
When you are on a diet in order to lose fat, efforts should be made to rapidly burn fat while maintaining muscle health.
How well you are doing, in particular to determine the size of the calorie deficit.
There is a small deficit of 5-10% will give you a little of the slow result as compared with a deficit of 20 to 25%.
If you consume sufficient amounts of protein, you are doing the exercises, the power of which promote the loss of fat in the take your cardio to a minimum, simply maintain a calorie deficit at the level of 20-25%, while it is maximum fat loss with minimal muscle loss.
In fact, I would say that it is the increase in the government deficit in order to lose fat, as you become bolder the more the more the progress made in the fight against stubborn fat. So, don't be afraid to be a moderate caloric deficit. It is a powerful tool in the work on the ground.
2. You will practice on whether the stomach
If you are still looking for tips on how to get rid of the fat, especially on the flanks, the belly of the hips – you've probably read about the training, on whether the stomach.
In the opinion of many experts, the training, on whether the stomach is a simple, yet effective way to increase the amount of fat your body burns during your workout.
In the words of the truth of it is, but it's not that easy. How would you be, whether of the stomach? What types of exercises work best? What, therefore, the disadvantages of this approach?
The very first thing that you must understand: it is not enough to make you feel like your stomach is "roasted". It is not guaranteed to speed up the burning of fat.
However, in order to get rid of the fat, which will help you to exercise in the fasted state, which is associated with a different level of hormones that affect fat loss because your stomach is whether or full.
Did you know that after eating, the insulin level, increase in the starting division of the absorption, the utilization of the retention of the nutrients that entered the body. If it is known as "postprandial" ("prandial" means "of the food-related", or "fed" state, which can last for 2-6 hours, depending on how much of the food of the species that eat them.
At the end of the body finishes the digestion of the food, the insulin in the blood to fall low, stable, base-level, where it remains to make to the next meal. If it is known as the "postabsorptive" or "in progress" status.
Each and every day, your body moves between these two states. Drills shall be conducted at a time when insulin levels rise, but the body is digesting the food, so training in a fed state. Drills shall be conducted at a time when the body has finished digesting, the insulin levels decreased by training in the fasted state.
1. Studies show that by training on a state of an empty stomach, it increases as the level of lipolysis, the rate of fat oxidation.
That means that, in the course of training at the basic level of insulin in the body, it may be better to mobilize the burning of fat as with elevated levels of insulin.
2. The study shows that the blood flow to the abdomen, which is increased in the fasting state, which helps to burn fat in that area.
As you know, is one of the reasons for the body of the stubborn fat in the belly fat, in particular, is to reduce the blood flow to the are not in these areas, and in the training of the blank will help you to get rid of it.
But there are a lot of fast training, a deficiency that promotes the destruction of the muscles.
It's undesirable, because if there is damage to the destroyed fat cells during exercise, the body will not have the time, to the database, you need the over time, begin to lose lean muscle mass.
Another disadvantage of the role of training has been reduced to the level of energy consumption. However, many people notice a reduction in the level of energy in the focus of the training, fasted state, and therefore unable to maintain their usual the intensity of the physical to the mental in the attitude.
So, as you can see, a workout on an empty stomach is a great way to burn more fat. It is a good idea to quick fat burning, however, is not the preservation of muscle mass.
Fortunately, get rid of it you will be able to use these weaknesses of the efficient add-ons.
You can stop the loss of muscle by beta-hydroxy-beta-methylbutyrate (also known as the GMB). The substance formed is That when the body metabolizes the amino acid leucine, which directly stimulates the synthesis of protein.
Hydroxymethylbutyrate HMB, or is an organic acid produced in the human body, due to the breakdown of the amino acid leucine which is a BCAA composition. Hydroxymethylbutyrate can be useful when muscle mass, the drying and the burning of fat, as well as for the sports people, ban ki not stamina training.
GMB to sell it, often as a tool to build muscle, but studies show that its benefits as a dubious, at best, in addition to the fact that it has a lot of flaws. So, I can confidently say its impact on the growth of muscle.
However, it is to the advantage of one of the GMB head office as well, so it is a very effective anti-catabolic agent.
That is, it's a good idea to prevent the break up of the muscles, which means you'll recover faster after intense training, the experience, the less of a pain in the muscle (in the form of the free acid, is very promising in this regard).
GMB is also nima no effect on the level of insulin in the bloodstream, so it is not the only role of the state.
GMB-All of these features make it a perfect tool to use in the training role.
Its anti-catabolic effect, in an insignificant effect on the insulin, that means that all of you will gain benefit from the a train quickly, without any of the problems associated with the loss of muscle mass, or the production of insulin.
3. Do you do high-intensity cardio
High-intensity interval training (HIIT) is a method of training in which you alternate periods of near-maximum intensity with a low intensity recovery period.
The idea is simple: during a high intensity period, you have as much as I can during the low intensity periods to catch it's breath, preparing for the next one.
The essence of the HIIT workout is the time to be more efficient, such as the loss of the fat of traditional cardio at a constant low level.
For example, a study by researchers at the University of Western Ontario, has shown that the way people burn more fat performing 4-6 thirty sprints to the other (for a period of rest for 4 minutes), in comparison with walking on an inclined treadmill for 60 minutes.
The mathematical From the point of view that is very impressive. 17-27 minutes of HIIT-workout-fat burns to more than 60 minutes of cardio a conventional. It is not a random phenomenon, since it is the same results as have been obtained in many other studies.
The science is clear: if your goal is to burn fat, and for a short period of time, then HIIT training is the proper way to do it.
Although the exact mechanisms of this process are not fully understood, scientists find that, on a number of factors. Studies show that HIIT training:
- To increase speed of a metabolism within 24 hours
- It improves sensitivity to insulin in muscle, which helps the body to better absorb the use of food in the ne, as a stored, fat);
- To increase the ability of muscles to burn fat for energy.
- Raises growth hormone levels, which can help you to get rid of fat;
- Maintaining the level of catecholamine, a substance, which, as it is mobilized by the burning of the fat;
- It reduces appetite after physical activity, helping to prevent overeating.
In addition to the HIIT training to be effective, it is not the smes take more than 20 to 25 minutes, and in a short cardiosense will help you to better preservation of muscle mass in the can.
4. Lifting heavy weights
If you are familiar with my work know that I am a supporter of the basic exercises heavy weights.
This type of training gives you 2 great benefits to a fat burning.
- It helps to keep during a calorie deficit, the strength of which, help to maintain and muscle mass.
- The dramatic basal metabolic rate to increase for days after each workout, the studies show that this type of training to burn hundreds of more calories compared to training with light weights.
Another advantage of the basic exercises with heavy weight is what the most people these exercises bring more than the pleasure of training for the f-high REP range, as that means more progress in the long run.
5. Just take the supplements has been proven to burn fat
Supplements are not the key to the elimination of the fat, but if you combine them with the proper nutrition into the body during exercise, you can significantly speed up this process.
Here's a list of my supplements that burn fat that I highly recommend.
Millions of people no longer Wake up without a morning Cup of coffee, but rather, that there is a strong case there is a lot more of the qualities of the other.
Caffeine will help you to lose weight, which in turn increases the amount of energy that the body spends during the day in increasing strength, improves muscle endurance in the anaerobic capacity.
Studies have shown that, for best results, caffeine should be taken in pills or in powder form, although caution must be made to avoid the creation of a spirit of tolerance, not of it.
Personally, I got out of my of my caffeine prior to working out the PULSE of the Appendix, which also contains a clinically effective dose of other ingredients to enhance the effectiveness of the training:
Yohimbine is an extract from one of the members of the African plant yohimbe.
Studies show that it can be the yohimbine speeds up fat burning by blocking the activity of alpha receptors in the fat cells.
It allows you to keep the body faster, reducing the fat reserves, which means that you have become the leaner the burn, the so-called "stubborn" fat.
Yohimbine, Although it is a small feature: elevated insulin reduces fat-burning effect. If you want to fully benefit from the ingestion of yohimbine, take it out when training in a fasted state.
However, it is not the characteristics of the useful yohimbine to finish up. To do more than just help you to burn fat.
Research indicates that yohimbine improves the spreading performance, but also effectively combats physical tiredness.
The use of a pre-workout facilities, a specifically designed for the peak created by the loss of fat during exercise in the fasted state will help you to speed up the process.
To make the fat burners?
It helps to burn fat in 3 different ways:
- dramatically increases the rate of metabolism;
- to increase the effects of the fat burning substance, which is formed in the body;
- to increase the feeling of satiety after eating.
The fact is that many companies are trying to sell you fat-burners, creating the impression that it is the process of how it's too much to get rid of the fat, is complex.
They talk about the increased oxidation of fat, preservation of muscle mass, preservation of the gland, the thyroid gland, stimulates, thermogenesis, inhibition of enzymes associated with the accumulation of fat, and stimulates the enzymes that cause fat loss, manipulating hormone levels in the neurotransmitter, to reduce water retention in the nutrients for it improves the absorption rate of a lot more.
Yes, all of the aspects of burning fat, but it is kind of a marketing attempt to make you blind of the terminology in the pseudo-science half-truth, in the hope that you'll accept the claimed benefits at face value.
How to speed up the process of burning belly fat?
When you listen to what he says the science on the fat burning process, you will see that there are only 3 ways on how to speed it up considerably:
To increase the basal metabolic rate
The metabolic Rate is the amount of energy used by your body during the day, the longer, the faster you lose weight.
Simply stated, the burning of the fat is determined by the difference between the energy the body uses in energy consumption by the iz, to eat. To burn more energy than you consume in, you will lose fat.
Even though there are a lot of ways that you can increase the help metabolism, but in the end, to rely on one (or both) of the following mechanisms:
- The stimulation of cells to produce more energy from carbohydrates to fatty acids.
- A reduction in the effectiveness of the process that produces cellular energy, thereby increasing the "cost" of the energy required for the physical needs of the meeting.
To reduce the feeling of hunger
The main reason why diets fail it is just that people don't make enough time to follow them. To the cravings, in the end it is a failure. It may take several days or even weeks of hard work, it will be when it really got out of control.
Even so, some of the people that it is easy to, almost all of them have experienced hunger, or a desire, in varying degrees. Yes, human nature is to indulge their desire for an unintended purpose or a lack of food, or that the behavior is normal or not, but it is an obstacle to your goals.
Many of the materials as well-known as the reduce the score, while the other – it increases a feeling of satiety. When a combination of proven additives to be used effectively, it can reduction in hunger, in desire, in to derive the maximum benefit out of their diet
It would be more enjoyable weight loss
Let me explain: when it acts on a body, the diet, the workout, in the supplements, you can significantly change your life for the better, so it's not that easy.
Tablet Without the powders will not give you the result. What is necessary Is time hard work. Here's yet another reason why not to diet, people don't want to experience the discomfort, through all of it.
As is the case with a reduced feeling of hunger, if they make the process of staying on a diet more enjoyable, especially with the improvement of the general health, it will be easier to adhere to your plans in the matter does not end.
Although the mechanism of fat loss through the use of additives – the subject is broad in the complex, the practical application remains simple.
In contrast to this, as many of the businesses that you think the direct stimulation of any of the proteins in the enzymes involved in burning fat, either don't succeed or it's the effect of it has not been established.
Fat burning is a complex process that takes place throughout the body, with an emphasis on the ordinary has been proven in critical moments, and all the rest of the aktiviziruyutsya the work in a coherent way.
My personal program to get rid of belly fat
Before we finish, I would like to share with you all is a program for burning belly fat, which for me has helped thousands of people with whom I have worked.
It Begins with a caloric deficit of 25% of the high-protein diet, and 4-5 hours of weight training in for 1.5-2 hours of HIIT-workouts for the week.
That is a recipe for eliminating fat. Don't forget that it is not going to help supplements do not, if you don't stick to a diet, do not implement it.
To sum up, the burning in his belly fat
Of the millions of people who struggle with the tummy fat, the resorting to all sorts of weird diets, supplements, in the "tips and tricks in order to get rid of belly fat".
Worth is Not a problem. No, never have.
If you take the simple steps outlined in this article, you will get washboard abs, the six blocks that you have always dreamed of in a will, you can stay for a lifetime.