Forget about diets for a flat stomach, all sorts of “small tricks” and other nonsense about how to get rid of fat on the stomach.Here is a real story and effective advice that will help you get rid of it forever.
Do you know that certain fat cells in your body are extremely resistant to mobilization and burning?
Have you heard that these fat cells tend to accumulate on the stomach, in the hips, as well as on the hips themselves?
Do you know that there are several scientifically sound diets, exercises and additives that allow you to get rid of fat forever?
Imagine that you have a narrow waist and an embossed press all year round.
Imagine that there will never be strange diets or exhausting training, which only disappointed with their results.
Imagine that you know what additives have a scientifically proven action for weight loss, and which are an empty waste of money.
Well, you do not need to represent anything, because I'm going to tell all this in this article.
In just 15 minutes you will know why it is so difficult to get rid of fat on the stomach, and what exactly needs to be done so that it disappears once and for all.
So, let's first see 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 cannot get rid of fat on your stomach, do not worry ...
- You have no problems with genetics;
- You do not need to do special exercises;
- With your hormones, most likely, everything is in order;
- You do not eat “wrong” food (yes, sugar is not a problem!);
- You do not need to refuse carbohydrates;
In fact, you could follow the advice of the “guru” to get rid of fat on the stomach ... Perform special exercises from the Internet ... Exclude products that “clogging hormones” ... abandon any type of sugar ....Sit on a dull low -carb diet ...
... And until the end of life, do not get rid of ugly fat on the stomach.
Although, it should not.
Regardless of your genetics and hormones, youYou canhave a slender embossed stomach you dream about.And it may be easier than you thought 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 are talking about “burning fat”, we are talking about a process consisting of 2 parts:lipolysisAndoxidation.
Lipolysis is a process by which fat cells release molecules of accumulated energy (fatty acid) into the blood, and oxidation is the process of using (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 asCatecholamines.
These substances enter the bloodstream, enter fat cells and join certain points known asReceptors.
Having joined the fat cells, catecholamines cause the release of fatty acids stored in these cells.Then other cells will be able to use these fatty acids as a source of energy.
Most people do not know that not all fat cells are the same.Some cells react well to catecholamines, and some do not.
If you were on a diet for some time, then you felt it.Certain areas of your body, like the chest, hands and face, lose weight quickly, but others, such as the stomach, sides and hips, it seems, do not change at all.
The main reason comes down to one simple fact ...
Fat cells contain 2 types of launders for catecholamines, which are diametrically opposite in their functions.
They are known as alpha and beta receptors and, although their physiology is satisfied with the complex, it comes down to the following: alpha receptors slow down lipolysis, and beta receptors run it.
Thus, fat cells with a large number of beta receptors are relatively easily mobilized, while cells with a large number of alpha receptors are not.
That is why, when you are on a fat -burning diet, you see quick results in such areas of the body as chest, arms and face, but almost nothing happens in other areas, such as the stomach, sides and hips.
One of the main reasons why fat in certain areas (for example, stomach) is such a “stubborn” in the fact that fat cells themselves are very resistant to mobilization, that is, they contain many more alpha receptors than beta receptors.
So, now, when you know why fat on your stomach has a tendency to stay for so long, let's look at some strategies to win it.
5 largest myths about burning fat on the stomach
If you enter a request for how to get rid of fat on your stomach into the search system, then you will read a lot of nonsense on this topic.
Better pay attention to the following facts.
- You cannot get rid of fat directly on your stomach.No number of twisting, planks or any other exercises will burn fat precisely on the stomach.
- There are no certain products that help or interfere with this process.The stomach does not grow because of highly glycemic, “processed”, as well as dairy products, and no “healthy fats” will help.
- The problem is not in the frequency of meals.Frequent food consumption in small portions during the day does not “incite metabolism”, and if you eat less often and in large portions, this will not put the body in the “fasting regime”.
- Eating at night also does not matter.The consumption of most of your daily calories at one time or another 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 any other processes.
How to get rid of fat on the stomach and sides: what needs to be done?
Fortunately, getting rid of fat on the stomach is much easier than many people tell you.There are only 2 things that you should know to do this once and for all.
- You need to reduce the total percentage of fat in the body.Everything actually comes down to this.Reduce the level of fat in the body to 10% (for men) and up to 20% (for women) and the bulk of the fat on the abdomen will disappear.
- You can use certain diets, training and additives to mobilize and burn fat on your stomach faster.Given the first item, everything that you will do to accelerate burning fat as a whole will also accelerate the burning of fat on the abdomen.
However, there are several special things that you can do to help the body better get to fat and get rid of it, including on the stomach.
Combine both strategies (acceleration of fat burning and improving mobilization of fat cells), and you will have an extremely effective program for getting rid of non -subsidiary fat on your stomach.
5 proven ways to quickly get rid of fat on the stomach
As you know, there are 2 main methods in which you can get rid of fat on your stomach faster:
- increase the speed with which you burn fat as a whole;
- It is better to help the body to mobilize fat cells with a large number of alpha receptors.
I know 5 different scientifically proven ways to do this.Let's talk about each of them.
1. Use moderate calorie deficiency
When you are on a diet, in order to get rid of fat, you should strive to burn fat as quickly as possible, while maintaining muscles and health.
How well you do this is mainly determined by the size of calorie deficiency.
That is, a small deficit of 5-10% will give a small and slow result, compared with a deficiency of 20-25%.
If you consume enough protein, do strength exercises to stimulate fat burning, and minimize cardio training, you can safely maintain calorie deficiency at 20-25%, maximizing the loss of fat with minimal muscle mass.
In fact, I would say that such an increased deficit is necessary in order to continue to get rid of fat, while you become more relief and more and more progress in the fight against “stubborn” fat.Therefore, do not be afraid of moderate calorie deficiency.This is a powerful tool when working on the relief.
2. Train on an empty stomach
If you have ever been looking for advice on how to get rid of fat faster-especially on the sides, stomach and hips-then you probably read about training on an empty stomach.
According to many experts, an empty stomach training is a simple but powerful way to increase the amount of fat that the body burns during training.
There is a share of truth in these words, but not everything is so simple.How empty should the stomach be?What types of exercises work best?What are the negative aspects of this approach?
The first thing you should understand: not enough for you to feel that your stomach is “empty”.This does not guarantee acceleration of fat burning.
However, training in a hungry state will help you quickly get rid of fat, which is associated with the level of various hormones that affect the loss of fat, and not your stomach is empty or complete.
You know that after food consumption, the level of insulin increases and the splitting, absorption, use and preservation of nutrients that entered the body increases.This is known as “postprandial” (“prandial” means “related to food”) or “well-fed” condition that can last within 2-6 hours or more depending on how much and what types of products you consume.
In the end, the body finishes the digestion of 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.Exercises performed at a time when the level of insulin is on the rise, and the body is still digesting food, are a well -fed state.Exercises performed by the time when the body has already completed digestion, and the level of insulin has fallen is a training in a hungry state.
1. Studies show that training in a hungry state increases both the level of lipolysis and the oxidation level of fats.
This means that during training at the basic level of insulin, the body is able to better mobilize and burn fat than with an increased level of insulin.
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 on the stomach in particular, is to reduce the flow of blood to these areas, and hungry training will help get rid of it.
However, hungry training has a great drawback - it accelerates the destruction of the muscles.
This is undesirable, because if you damage and destroy 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 they 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 more fatty deposits.It is good for rapid burning of fat, but not for maintaining muscle mass.
Fortunately, you can get rid of these minuses using effective additives.
You can stop the loss of muscle mass using beta-hydroxy-Beta-methylbutirate (also known as GMB).This substance is formed when the body assimilates such an amino acid as leucin, which directly stimulates the synthesis of protein.
Hydroxymethylbutirate or HMB is an organic acid that is formed in the human body due to the splitting of the amino acid leucine, which is part of the BCAA.Hydroxymethylbutirate can be useful in the recruitment of muscle mass, drying and weight loss, as well as for athletes who train endurance.
GMB is often acquired as an assistant when increasing muscles, but research shows that its advantages are doubtful at best, and besides, it has many drawbacks.Thus, I cannot confidently say about its influence on muscle growth.
However, one advantage of the GMB is well established: it is an extremely effective anti -atabolic agent.
That is, it is good for preventing muscle decay, which means that you will quickly recover after training and experience less muscle pain (this form of free acid is very promising in this regard).
GMB also has no effect on the level of insulin in the blood, so it will not violate your hungry state.
All these properties of the GMB make it an excellent tool for use in hungry training.
Its antikatabolic effect and insignificant influence on insulin mean that you will extract all the benefits from hungry training without any problems associated with the loss of muscle mass or the production of insulin.
3. Perform high -intensity cardio training
High -intensive interval training (HIIT) is such a method of training in which you alternate periods of almost maximum intensity with low -intensity recovery.
The idea is simple: during high -intensity periods, you give way as much as you can, and during low -intensity periods you try to catch your breath, preparing for the next.
The essence of HIIT training is in greater time of effective fat burning, compared with traditional cardio training with constant low intensity.
For example, a study by scientists from the University of Western Ontario proved that people burned more fat, performing 4-6 thirty-second sprints (resting for 4 minutes), compared with walking on an inclined treadmill 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 were obtained in many other studies.
Science gives a clear answer: if your goal is to burn as many fat as possible in a short time, then HiIT training is a suitable way to do this.
Although the exact mechanisms of this process are not yet completely clear, scientists have identified several factors.Studies show that hiit training:
- Increases metabolism speed within 24 hours;
- Improves sensitivity to insulin in the muscles, which helps the body better absorb and use food (and not to store it in the form of fat);
- Increases the ability of muscles to burn fat for energy;
- Raises the level of growth hormone, which helps to get rid of fat;
- Supports the level of catecholamines, substances that are mobilized for burning fat;
- Reduces appetite after physical exertion, which helps to prevent overeating.
In addition, in order for the HiIT training to be effective, they should not last more than 20-25 minutes, and short cardiosesses will help to better preserve muscles and strength.
4. Raise 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 gives 2 large benefits for burning fat.
- This contributes to the maintenance of strength with calorie deficiency, which in turn helps to preserve the muscles.
- This sharply increases the basal level of metabolism within a few days after each training, and studies show that this type of training can burn hundreds of calories more compared to training with light weights.
Another advantage of basic exercises with heavy weight is that most people give more pleasure such training than training with a high range of repetitions, which implies more progress in the long term.
5. Take proven additives for fat burning
Additives are not the key to getting rid of fat, but if you combine them with proper nutrition and training, you can significantly speed up this process.
Here is a list of my additives for burning fat that I use and recommend.
Caffeine
Millions of people cannot cheer up without a morning cup of coffee, but this powerful substance has much more other properties.
Caffeine helps to lose weight, increasing the amount of energy that the body consumes during the day, and also increases strength, improves muscle endurance and anaerobic productivity.
Studies have shown that in order to achieve the best results, caffeine should be taken in tablets or in the form of powder, although you must be careful to avoid the formation of tolerance to it.
Personally, I get my dose of caffeine from my Pulse pre -training 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 fat burning by blocking the activity of alpha receptors in fat cells.
This allows the body to quickly reduce fat reserves, that is, you become slimmer and burn the so -called "stubborn" fat.
Although Yochimbin has a small feature: an increased level of insulin reduces its fat burning effect.If you want to fully benefit from taking yochimbin, then take it during training in a hungry state.
However, the beneficial properties of Yochimbin do not end there.He does more than just helps to burn fat faster.
Studies show that yochimbin improves and extends performance, and also effectively fights physical fatigue.
The use of pre -training systems, which are created specifically for maximum fat loss during training in a hungry state, will help to speed up the process.
What do fat burners give?
It helps to burn fat in 3 in different ways:
- sharply increases the rate of metabolism;
- enhances the effect of fat -burning substances formed in the body;
- Enhances the feeling of satiety after eating.
Many companies are trying to sell fat burners, creating the impression that the process of getting rid of fat is overly complex.
They talk about increasing the level of oxidation of fat, maintaining muscle mass, maintaining thyroid gland, stimulating thermogenesis, inhibiting enzymes associated with fat accumulation, stimulating enzymes that cause fat loss, manipulating the level of hormones and neuroporters, reducing water retention, improving the assimilation of nutrients and much more.
Yes, all these are aspects of fat burning, but this type of marketing is an attempt to blind you with terminology and a near -scientific half -truth in the hope that you will accept the declared advantages for a pure coin.
How to speed up the process of burning fat on the stomach?
When you listen to what the science says about the process of burning fat, you will understand that there are only 3 ways to significantly accelerate it:
Increase the basal level of metabolism
The level of metabolism is the amount of energy that your body consumes during the day, and the larger it, the faster you can lose weight.
Simply put, the burning of fat will be determined by the difference between the energy that the body consumes and the energy that it consumes with food.Consumed more energy than you consume, and you will lose fat.
Although there are many ways that can help accelerate metabolism, but ultimately they rely on one (or both) of the following mechanisms:
- Stimulation of cells to the production of more energy from carbohydrates and fatty acids.
- A decrease in the effectiveness of the process, as a result of which cell energy is produced, thereby 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 not able to adhere to them for a long time.Desires turn into traction, and ultimately there is a breakdown.And you will need days or even weeks of hard work to rectify the situation if it really got out of control.
Although this is easier for some people, almost everyone experience hunger or traction to one degree or another.Such is human nature - to indulge in his desires after unintentional or conscious deprivation of food, and whether such behavior is the norm or not, but this interferes with your goals.
Many substances are known as reducing hunger, others as increasing the feeling of satiety.When the combination of proven additives is used effectively, you can successfully reduce hunger and traction, as well as extract the 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 greatly change your life for the better, it is not so simple to do it.
No tablets and powders will give you such a result.This requires hard work and time.Here is another reason why the diets have no success: people do not want to experience discomfort, passing through all this.
As in the case of a decrease in a sense of hunger, if you make the process of diet more pleasant, primarily due to improving overall well -being, then this will help to adhere to your plans and bring the matter to the end.
Although the fat burning mechanism using 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 participating in the burning of fat, or does not work, or its effect has not been proven.
Fat burning is a comprehensive process that occurs throughout the body, and, focusing on simple, key and proven moments, everything else is activated and operates accordingly.
My personal program to get rid of fat on the stomach
Before we finish, I want to share with you a program for burning fat on the stomach, which helped me and thousands of people with whom I worked well.
It begins with a calorie deficiency of 25%, a high-protein diet, as well as 4-5 hourly strength training and 1.5-2 hourly hiit training per week.
This is a recipe for getting rid of fat.Remember that no additives will help you if you do not adhere to a diet and do not train.
Summing up in burning fat on the stomach
Millions of people fight fat on their stomach, resorting to all sorts of strange diets, additives and "tricks to relieve fat on the stomach."
Do not do this.Never.
If you take the simple actions set forth in this article, you will receive a relief press with six cubes, which you always dreamed about and will be able to save it for the rest of your life.