The reduction of a place with fat is a widespread myth. Exercising your stomach will not make it smaller. What works is a comprehensive fitness plan that incorporates cardio fat burning five days a week and a resistance training program that works all muscle groups at least twice a week. In this way, you will lose fat everywhere, and you will tone the muscles that hide under it.
How weight loss works
To lose weight, you must create a calorie deficit every day. This causes your body to convert stored triglycerides into fat as fuel. Triglycerides are absorbed by your organs and muscles, where they are broken down several times into chemicals that provide fuel, producing carbon dioxide and water as waste. Exhale the excess carbon dioxide and urinate the excess water. Over time, your body will divert enough of the triglycerides in the stored fat cells to make them shrink, resulting in a leaner body. You can not get rid of fat cells completely, except through liposuction.
Use an online calculator to determine the number of calories you need in a day, or ask your doctor for a more accurate number. To lose one pound per week, you must consume 500 fewer calories than you burn each day. This does not have to be diet alone, the calories you burn through exercise counting, too. Follow a balanced diet, and focus on low-calorie foods, such as fruits and vegetables that allow you to eat a large amount with fewer calories. Avoiding foods like peppers, fried foods and carbonated beverages, which cause gas or bloating, can help your stomach appear thinner in a short time. Drinking at least eight glasses of water a day will keep you hydrated so you do not retain water, which will also help.
Perform at least one hour of moderate intensity cardiovascular exercise a day to help burn calories. Walking, running, cycling and swimming are popular options, or do a bit of everything to avoid boredom and challenge your body in new ways. Try ballet, belly dancing, Latin dances or hip-hop to get a cardiovascular exercise and abdominal training at the same time. When you do your cardio, make an effort to keep the core muscles elaborate and contracted. This will help support your lower back, and will help train the abdominals to tighten providing a useful boost for your resistance training. Twice a week, add high-intensity interval training to boost the potential of your caloric intake, give 1-2 work-rest intervals, alternating between a moderate and vigorous rhythm for 20 to 30 minutes.This increases the average heart rate for the session and will burn more calories.
Your resistance training program should work on each muscle group at least twice a week, but do a separate abdominal workout three times a week with a rest day between sessions. Use sit-ups, legs and sit-ups on bicycles to work the abs on the top, bottom and sides. When mastering these movements, try to place a resistance band around the leg of a piece of furniture and do abdominals while keeping the handles in the chest. Try the inverted abs to have a greater challenge. During a center-centered workout you totally take some Pilates classes to get to your abs in a new way.