First, the pipe shut
Want to lose belly fat, you have to look at your diet and how much exercise to do every day . Pipe mouth, more exercise, and to develop a reasonable diet program . The best quit greasy burgers and fries ( value lunch you know ) , eat a simple point of light protein and fruits and vegetables foods high in cellulose .
Second, set realistic goals
Abdominal idol or athlete beautiful mouth-watering , but you do not exactly excel at their flat abdomen. But this is not let you give up exercise and plunged reason to snack stack , and quickly tailor-made for themselves a realistic goal , this is the first step to your success thin belly .
Third, always upright posture
Listlessly standing and sitting , such as arched Hanxiong , the belly will make the most " fat " belly meat projecting forward . But as long as you stand up straight , you can effortlessly get a flat stomach to let up !
If you want to look better standing on fees , harder , and strive to stand up straight , the ears, shoulders, hips, knees and ankles together into a straight line. Proposed learning model against the wall station method : paper clip when station knee , shoulders and heels against the wall , but also to the abdomen . Maintain this posture, to stand like hanging clothes on hangers , rather than the clothes hanging on the hook . Hard abdomen , and the body weight evenly on the foot and heel .
Fourth, crunches
Crunches mainly for the rectus abdominis . The basic crunches action is this: Sit on the floor, knees, feet flat on the ground ; like sit-ups , like the body lift , but remains lower back off the ground ; then recover. An associate professor of internal State University Medical Center in Las Gilbert M. Willett in 2004 showed that tight abdominal crunches suck off the ground , the abdominal muscles workouts will be doubled.
Crunches a variety of deformation, such as cross- arm crunches , vertical leg crunches , leg crunches , etc. touch ; may also be made on the fitness ball. Want to thin the external oblique abdominal exercise , you can try side crunches .
Fifth, canoe -style wriggled
Body stand up straight , feet apart, hands clasped cross , breath , and the hands, arms , shoulders and chest to the left , as in canoeing. Meanwhile left knee lift to the right. Then inhale and restored in situ . Just like the right direction and then continue the action . Alternating left and right , a total of 20 times.
Six cats kick boxing style
Feet close together, like open arms like wings , breath , raised his right leg forward hold , while the arms and shoulders flush down the front and stretching like a cat , like clamping . At this kind of " navel pressed against the back " feeling. Exhale, back straight , and then back into place . Then repeat the action left . About the time for a complete action of doing 20 .
Seven, to the point of body movement
Do not just focus on your belly while ignoring the rest of the body 's muscles. If the core parts ( including hip and back ) muscles strong, and the body will look better. Pilates is an effective exercise core muscles , arm and leg muscles method that can find a personal trainer for training courses or study . Never tried Pilates , please start slowly , do not worry .
1 sugar and soda products
Many people like to eat excellent sport finish Giga raisins , peanut butter sandwiches or other sweets, and drink lots of cola and other carbonated beverages. As everyone knows, this is the biggest mistake. Movement is to speed up the metabolism , get rid of fat , Fat Loss Factor 14 Day Rapid Fat Loss Plan but the movement finished eating sugary foods and sodas , not only a lot of calories and calorie intake , more seriously, these foods devastating , the biggest side effect is to slow down the metabolism, while metabolism plays an important role in weight loss process.
If you exercise finished, something really must not be outside drink boiled water , and do not want to drink natural fruit juice , a cup of unsweetened iced tea so it can replenish moisture , but also make the mind calm down.
2 lettuce
Surprised you ? Although the day you absolutely can not eat a diet of fresh fruits and vegetables, but the movement, the energy of your body is almost out in force, and burn a lot of calories, while light to eat lettuce is certainly not help you replenish precious nutrients, vitamins and minerals. In other words , after the completion of diet and exercise , can not eat lettuce, you need the extra fiber and protein hundred quality to support your muscle growth .Jump Manual Pregnancy Miracle Vegetables is great, but not enough to meet the required metabolic movement later.
3 salty snacks , nuts, waffles
Sport sweat , will drain water, salt and potassium , the body will naturally want to eat salty things. But salty snacks often contain high calories, eat more salt than you lost , but with a lot of calorie intake .
Do not eat salty snacks, change to eat a banana or dried fruit contains a lot of potassium.
4 . Energy bars
Energy bars before exercise is useful for when you need energy and fuel movement , rather than after exercise . Many people do not know that, after strenuous exercise or training to eat an energy bar , a hundred harm and no benefit , because sugary energy bars , will lower your metabolism and stimulate the body to produce fat. In addition , energy bars will increase your energy, which means that if you are in the evening exercise, you will sleep well at night .
5 high- fat foods and snacks
French fries, potato chips, corn chips , burgers , The Tao Of Badass Get Him Back Forever hot dogs, pizza and other foods , needless to say , absolutely not . But strangely , many people want to eat such things especially sports finish . Do not forget that your goal is fat loss , not greasing .
Your body needs to manufacture glycogen , which is stored in an important material in the muscle and liver , but definitely not the source of high-fat foods glycogen , let alone that they will rise bad cholesterol , in the long run will make you exposed to cardiovascular disease high risk .
6 milk chocolate
Milk chocolate is the fat cells and nearly Qi Cheng , and heat up to 200 cards a piece of chocolate , but no movement of nutrients the body needs . Research shows milk chocolate and dark chocolate can improve your memory and cognitive function . In addition , dark chocolate has antioxidant effects, reducing the risk of cancer, you eat it before the big movable , so you have more opportunities to burn calories.
7 pastries, muffins , pies , puddings , donuts
Your body needs a high -quality finish movement carbohydrate supplement the loss of glycogen during exercise , although the pastry is carbohydrates, but they are not reliable , healthy glycogen sources because they are high sugar content . Try to choose whole wheat toast or dried fruit .
The reason will produce " easy fat eating after exercise " myth , some people might have relied on movement , high-calorie dessert cake Mengchi exquisite food, or a large meal nibbling chicken pizza and beer with pork to reward themselves, resulting in one day calorie intake far exceeds consumption, then of course not thin down , but also getting fatter Hello !Penis EnlargementBible Grow Taller 4 Idiots Step 1 - warm, 10 seconds of stimulation of the abdominal muscles and stem
1 . The arm around the back, fingers crossed , taken together , inhale to prepare.
2 exhale , pulling his hands back , knees bent, heels do not pay attention to hanging from .
3 Under this posture, belly sag , keep breathing smoothly , still 10 seconds .
Improved version
If not , taken together with both hands behind his back, his hands holding a towel can , keep both hands shoulder width distance , the same 10 seconds .
?
Step 2 - dissolved , 10 seconds stem stretch
1 lift up his right hand , his left leg around the leg side , inhale to prepare.
2 exhaled , Wang Zuoce body dumped . Keep breathing smoothly , still 5 seconds .
3 alternating left and right hands , the other side of the same stick action 5 seconds .
?Customized Fat Loss Ex2 System
Step 3 - insulation, 10 seconds body stretch
1 limbs stays, breathing , in order to make back bending , breathing , while the back of the lift . Keep breathing , still five seconds .
2 while breathing, while the top of the chest down , back sag, keep breathing , still 5 seconds .
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his trilogy , oh
This basic 30 seconds of exercise , but also a combination of physiological cycles to improve their effectiveness , oh. The use of physiological cycle, pelvis natural opening and closing cycles, can improve the body more effectively improve the cold edema effect.
Has been plagued by physical pain and physiology of the body cold aggravated mm, may wish to try this combination of menstrual cycles workout oh. Action from now , a month later, you will be pleasantly surprised to feel the changes in the body .Mainly to low-intensity sports bedtime
We all know that bedtime is not too much intense exercise intensity , because this will make us the spirit of good to sleep Oh ! And for weight loss , it is difficult to achieve the desired effect.
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I remember going to bed the amount of weight
This is a very fire way to lose weight in Japan , recorded every day before going to bed at night and the next morning to get to the toilet after weight values ??, and then the weight values ??and the same morning the night before subtraction to calculate the weight difference . The average value of the next three days down is "MY weight difference ." The next step is to take the day to increase the weight control in this value range.
Tip: Measurement of body weight as possible at the same day conditions, such as at the same time , with a dressing , whereby the resulting values ??will be more accurate.
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With a healthy diet
Bedtime drink a glass of milk, honey and a little water or eat bananas and mashed potatoes , you can replenish the body's energy consumption , and will not make you hungry and wake up , go to eat and drink ; but also can fully guarantee the quality of sleep next and improve the body's immune system , speed up the metabolism .
Sleep time should not be too late
Taking into account to ensure 8 hours of sleep , we should adjust their habits, goes to sleep at around 11 o'clock . The bedtime movement , editing suggest you start from 10:30 , so leisurely , so you sleep until dawn.Penis Advantage Combat The Fat
Within a time not too long , 15-30 minutes to
The purpose of the campaign was going to bed so that we ensure that more potent sleep quality in order to improve physical function , accelerate weight loss results. If it lasts too long , it will allow the body's biological clock confusion, so that not only affect the quality of sleep, weight loss is not obvious. The first week
This week must eat sugar-free food for a week , not like last week that a vegetarian diet , because the starch will destroy your weight loss program . And this week you have to find a day to stay at home and drink a bottle of yogurt in the morning , other times only drink water, help bowel .
Prepare sufficient water and no Ribes , this week you can only rely on them to add water up . You can eat a lot of meat .
The second week
In days , choose a day to eat vegetarian or sugar-free food person, regular meals , then appetite should be changed in the past 2/3 . If irregular meals , then try to make small meals . If you want to eat rice, that day can only be a vegetarian, does not eat meat fish eggs , but no more than one meal of rice bowl .
If you eat meat , then do not eat that day , such as noodles, rice or bread, starchy foods, do not eat sweet food or drink , milk, fruit also try to eat too sweet , otherwise fructose make you fat.
Third Week
If you are short of the target weight from 5 kg or more, then this week you can eat breakfast or lunch , the rest can only eat two things , and only eat very little. Try to slow down the speed of eating , because when your stomach is smaller, you will soon be able to eat. Diet must be light , and two days , said once the weight is necessary in order to adjust a weight loss program .
This week you will have very serious symptoms of anemia , so remember vitamin supplements .
Fourth week Phen375 The Magic Of Making Up
Although the month weight loss program has ended , but then you still need to do some follow-up work will be very easy to rebound . In the next two weeks , so the diet back to normal, but must eat light food , fried, do not eat foods taste too . Three days before they can eat breakfast and lunch . If you do this work , then congratulations, you lose weight successfully .
Pilates thin abdominal movement Example:
Stand up straight legs together , toes slightly open , his arms raised , hands down snapping , near the chin . Exhale, then press down the arm . Arms and hands to the body snapping while on tiptoe . Maintain position for two seconds, then inhale and restore the original position. Abdomen upward and inward to mention , arms down . Repeat 20 times.
Eight, you can play fitness ball
With a fitness ball , Bosu ball semicircle , a fitness zone and go to the gym to workout can be overweight , but in fact have the means these are not tight abdomen. You just need to keep tightening your stomach on the line ! Stand up straight and exhale when you shrink belly button , this action can be done at any time , regardless of when or before the checkout line to walk , and when you can chat with others .
Nine , slowly lean belly needs
Transform the shape of the abdomen is a long-term sustainable projects , this is not as quick as instant noodles ! Lean belly as long as there is persistence and perseverance , your belly fat can leap from the very praise !