The need to get flat and fit belly at first may seem difficult task, especially for women with a lot of pent-abdominal fat, but it is not.
Many folks refer to the appearance of belly fat, as an unavoidable phenomenon that often happens to their body when they attain middle age, and prefer to live with it by some means. However, there is a natural and best way to lose belly fat at home, on which you just need to spend a small amount of your time and effort.
So, how to remove belly fat at home?
Anatomy of abdominal fat
As for the belly fat, you're actually working with two kinds of fats. Those folds in the stomach, for which you can grab with your fingers, called subcutaneous fat. But there are also deeper layers of fat that is in the abdominal cavity and enveloping all of your internal organs - this is his visceral form.
Visceral fat prospects to such changes in an organism that can cause high cholesterol levels and increase inflammatory processes - which, in turn, can lead to several diseases of the heart. Your tendency to accumulate visceral fat is dependent on several factors: age, hormones and genetic predisposition. Women, who took birth, also tend to accumulate visceral fat, as well as a woman approaching middle age.
The best way to lose belly fat at home is to burn extra fat as a result of exercise. Localized exercises such as squats or twisting are able to add the tone of the abdominal muscles, but they will not help you to reduce the stomach. Experts propose first finding 30 - 60 mins of moderate-intensity aerobic activity - such as responsive walking, swimming or biking - so many days a week, as much as you can.
Be sure to include your own program of exercise and power training as an important component to effectively remove fat from the abdomen. power training increases the percentage of muscle mass in your body, which contributes to more fast metabolism. The exercises, which must first pay attention - squats or leg press, different kinds of crunches and leg lifts, and work with the muscles of the hips.
Of study course, for the weight training you can go to the gym, but you can just buy your own dumbbells and even special exercise tools for home in the sporting goods store and carry out all these exercises at home. perform power training 2 - 3 times a week, which will give your body a chance to recover well between classes. Aerobic exercise and strength training also helps eliminate or significantly reduce the expression of another bad matter as cellulite.
A healthy diet
All the calories are exactly the same, no make any difference what foods you eat. As a result, there is no miracle food that you eat and burn fat fast. It is better to focus your attention on proper diet, rich in monounsaturated fats, which can improve the health of your heart. But still be careful - any type of fat is still a high-caloric, so do not overdo it too much.
For a healthy diet, calculate how many energy you need to maintain your existing weight at your typical motor activity. If you want to lose 0.5 kg a week, with limitations on diet and exercise, reduce your energy by 500 every day. To lose 1 kg per week, subtract 1000 energy.