It’s scary to see what some sites, especially women’s ones, recommend for weight loss. Most of their advice is dangerous to your health! I would even say that's all.
In order not to waste my time and yours, I will say that in this article there will be nothing about miracle supplements and easy ways to lose 10 kg in a week. Those who tell you that this is possible are either selling their product to you or are illiterate people.
How many kg of fat can you burn in 1 week?
If you create a calorie deficit of 1000, you will lose 1 kg in a week. Believe me, this is a lot. 1 kg per week is the maximum you can count on in terms of fat burning. Typically this is 0.5-1 kg of fat per week.
If your weight falls faster, i.e. If you lose more than 1 kg of weight per week, then you burn your muscles and soon you will start to gain fat again and there will be no joy from the fact that you have lost weight.
There is only one way to lose weight more than 1 kg in the FIRST week - cleanse your body. Over the course of your life, so much crap has accumulated in your body that it not only worsens your well-being, but also adds weight to you, makes you eat more and digest food poorly.
Go to the pharmacy and buy regular tea to cleanse the intestines, drink it for a few days, and then forget it. Drink it at least once a month for 2-3 days to cleanse your intestines. This will improve the absorption of food and reduce your belly fat.
Harmful tips for burning belly fat
I will give a small list of diets that practically do not burn fat, but injure your body and force you to lose muscle, and therefore slow down your metabolism.
Diets that are dangerous to your health:
- Kefir diet - sit on kefir all day long
- Juice diet - drink only juices
- Watermelon diet - eat only watermelons for several days
- Low-carbohydrate diet - complete avoidance of carbohydrates
- Starvation
- And others
In general, all diets in which you have to eat one single product or completely eliminate proteins, fats or carbohydrates are a sure way to a bad figure.
I took a special break from writing an article just now to look again at what diets are recommended online to burn fat and get rid of belly fat.
And you know what horrified me? Not what the site authors write, but what ladies write in the comments and say: yes, I lost 6 kg on this diet in a week or 10 days. I was depleted by 6 kg and that’s what I should write about, and not fool people. Well, let's leave these... I don't even know what to call them.
What should be included in a proper fat burning diet?
In fact, nothing beyond natural: proteins, fats, carbohydrates. If you remove one of the ingredients, the body will replenish it from internal reserves. For example, if you stop eating carbohydrates altogether, which is 50-60% of all calories per day and the main source of energy (including for the brain), then you will receive all the energy only from proteins and fats. All the fat will be burned, but so will all the proteins, and protein is necessary for the construction of new cells, and it is instead spent on heating the body, for example, etc.
Or the other side of the coin - the watermelon diet. You eat only watermelons and nothing but watermelons. Yes, of course, some toxins will come out and the intestines will be cleansed, but at what cost?
Watermelon has very few calories and even those are carbohydrates. Accordingly, you will experience a terrible protein deficiency in the body. To make up for this loss, the body will begin to eat muscle - the only reserve of protein (amino acids) in the body.
In addition, 1 kg of fat = 10,000 kcal, and 1 kg of muscle = 3300 kcal, i.e. For every 1 kilogram of fat burned, you will lose 3 kg of muscle. And the more muscles in your body, the better your figure and the easier it is for you to burn fat (even without exercise), because... lots of muscle = fast metabolism.
And such things as a juice diet are solid fast carbohydrates, which are instantly absorbed into the blood and there is an instant release of sugar and, as a result, a large load on the pancreas. Scientists have come to the following conclusion: if you drink 1 glass (or 1 liter, I don’t remember) every day for six years in a row, you will develop diabetes!
What about the kefir diet? I’ll answer with a counter question: do you think such a diet will saturate you with all the necessary substances? Proteins, fats, carbohydrates? Now you have your answer.
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Workouts to burn belly fat
Don't forget that proper nutrition is a big part of success. But physical activity will help you achieve fat burning in the “difficult” zone faster.
- First, exercise speeds up your metabolism.
- Secondly, due to an increase in heart rate, a large number of calories are burned, including from fat.
But training should cover not only the abdominal area, but all muscle groups. This will lead to a general decrease in weight in the body, since fat cannot be burned locally. Training should be strength and aerobic. Strength training should be aimed at burning fat through high repetitions. Exercises are performed with virtually no rest. You can exercise both at home and in the gym. You can run in the fresh air. There are many options, the main thing is motivation.
Workouts at home
- Warm-up : jumping rope for 15-20 minutes.
- Jump Squats
Starting position: feet shoulder width apart. Inhale: lower your pelvis, knees at right angles, resting on your heels. As you exhale: pushing off with your feet, we jump up to the starting position. Repeat 20-25 times.
- Lunges
Starting position: feet together, alternately lunge with your feet forward. Inhale: step with your right foot into a squat, knee at a right angle. As you exhale: pushing off with your heel, return your foot to its original position. Also immediately to the left. We perform 30 repetitions.
- Push ups
Starting position: lying down, palms at shoulder level. Inhale: Lower yourself with a straight back as low as possible, elbows running along the body. Exhale: do push-ups. Repeat as many times as possible, the last two repetitions are performed with all your might.
- Plank
Starting position: lying down, as in push-ups. Hold this position motionless for 1 minute. Without holding your breath.
- Lateral pelvic lifts
From the “plank” position, we turn on our feet to the side, remaining in support on one hand. The pelvis does not sag, the body is straight from neck to heels. Inhale: release the pelvis to the floor. As you exhale: using the oblique abdominal muscles, we raise the pelvis to its original position. 20-25 times on each side.
- fold
Starting position: lying on your back, straight arms behind your head. As you exhale: using the abdominal muscles, we tear off the body, simultaneously with the legs. We touch our palms to our feet. Inhale: smoothly lower to the floor. The number of repetitions is 20 times and above.
- Burning fat while lying down
Starting position: lying on your back, palms placed under your head. We rest our feet on the floor. As you exhale: lift only your shoulder blades off the floor, look at the ceiling, and raise your chin upward. Inhale: relax, lie down on the floor. The exercise is performed at a fast pace, maximally loading the abdominal muscles until a burning sensation is felt. We perform from 30 times to the maximum.
All exercises in this complex are performed without rest. After the burning exercise, rest for one minute and repeat 2-3 circles. After training, stretch all your muscles and drink water.
The right diet to remove belly and sides quickly and without harm to health
The only thing you need to change first in your diet is the number of calories you consume. If you eat 1500 kcal per day, then to burn 1 kg of fat in a week you need to spend 2300-2500 kcal.
Simple advice: don't look for easy ways!
How much protein do you need per day to burn fat correctly?
An average person needs to eat 1g of protein per 1kg of weight per day. If you weigh 60kg, then 60g of protein per day is your minimum. To gain muscle mass, multiply this figure several times. 60g of protein is contained in three liters of milk, 400g of pork, 600g of pasta. Do you eat that much protein every day?
How much fat and carbohydrates do you need per day to lose belly fat?
Fats should make up approximately 20-30% of the total food you consume. There is about the same amount of protein. But carbohydrates make up 50-60% of your diet. If this is not so, then correct it.
Plus, there are two types of carbohydrates: fast or simple and slow or complex. As the name suggests, complex carbohydrates have a more complex structure and take longer to digest and are absorbed into the blood more slowly. There is a constant release of energy.
Simple carbohydrates are digested quickly and quickly raise blood sugar levels. If you don't burn this energy, it turns into fat.
How to find out which carbohydrates are simple and which are complex
The following points increase the rate at which sugar is released into the blood:
- Heat treatment
- Crushing cereals, the finer, the “simpler” the carbohydrate
Let's take wheat as an example. The wheat grain itself has a low glycemic index, i.e. is a complex carbohydrate. Once you grind the wheat, you get semolina (coarsely ground wheat), and grind it again - premium flour. Make buns out of this and we get a very high glycemic index. White flour is absorbed into the blood at almost the same speed as sugar.
Let's take an ordinary carrot. In its raw form it will be a complex carbohydrate, and in its raw form it will be a simple one.
An apple in its raw form is a complex carbohydrate; squeeze the juice and get the simplest carbohydrate.
In general, the idea is this: the more whole the grain is and the less time the heat treatment lasts, the more suitable this product is for food.
Causes of belly fat
As you know, there are two types of fat - subcutaneous and visceral.
Subcutaneous fat is superficial and is located directly under the skin. Located mainly on the hips, it gives the figure a pear shape. Visceral fat is located in the abdominal cavity and surrounds the internal organs located in it. A small amount of it is only beneficial for the body, since it creates shock absorption for the organs, protecting them from shaking and mechanical stress. But an excessive amount of such fat is extremely dangerous for health, and sometimes for life. A person can develop a big belly for a variety of reasons. The genetic factor plays an important role in this matter: for example, if your parents have apple-shaped figures, most likely you will inherit the same body type from them. Many people with this type of figure are concerned about the problem of how to lose weight in the stomach.
Excess weight deposits on the abdomen can also be caused by the following reasons:
- slow metabolism;
- poor bowel function;
- age-related changes in the body;
- consumption of food harmful to the body - animal fats, sweets, mayonnaise, fast food;
- weakened and stretched abdominal muscles;
- sedentary lifestyle;
- chronic stress, etc.
Products that promote weight loss and obesity
The lower the glycemic index, the easier it is to lose weight with this product. The higher the glycemic index, the more you gain from it.
Complex carbohydrates:
- Whole grain porridges (not crushed): wheat, buckwheat,
- Pulses: peas, lentils, soy products, chickpeas, mung beans
- Apples, pears, fresh carrots, cucumbers, cabbage
- Most vegetables
I will post a full list of products in a separate article. Subscribe to updates so you don't miss out.
Simple carbohydrates:
- Chips
- Bakery products
- Any juice (fruit, vegetable)
- Potato
- White rice
- Everything sweet (candy, chocolate, etc.)
- Cookies, gingerbread
Exercises to burn fat
Strength training is the best way to burn fat. After an intense workout, you will burn several times more calories than usual within four hours. This is due to the fact that the body adapts to the load and is in “combat readiness”.
But one power load will not be enough. You need to burn more calories every day than you consume. Therefore, between weight training, use aerobic exercise: running, swimming, etc.
The most accessible running. If you only run, without strength training, the effect will be much less.
Myths and burning belly fat
- If you pump up your abs, fat will go away from your stomach and sides.
- Aerobics is the best fat burner
- Slimming Belt
- Ointments and creams for weight loss
- Can you turn fat into muscle?
- You can burn fat and gain muscle mass
Fat cannot be burned locally! You can only burn fat in your entire body. Hormones store fat in some places (like the belly) more than others, but the body burns fat evenly throughout the body.
List of exercises to remove belly and sides:
- Squats
- Push-ups from the floor, parallel bars
- Pull-ups
- Dumbbell presses
- Running, between workouts
The main thing is to get large muscle groups working, such as the legs and back, where glycogen (sugar) reserves are greatest. After glycogen is spent, subcutaneous fat goes into consumption!
The load should be long-term and regular. A warm-up is definitely needed.
If you are very fat and find it difficult to move
You should not start lifting weights or running! The first thing you need is to change your diet, as I wrote above, and start increasing your physical activity.
Every day you need to walk at least 1-2 km. Before this, do not eat fast carbohydrates or drink juice. Water is possible. If you drink juice, you will burn the energy obtained from it, not fat.
If you are a very obese person, then you need to start with walking. Walk every day. The bigger, the better. Start with 20 minutes of continuous walking. Over the course of a week, increase to 1 hour. Then you can slightly increase the walking time and speed of movement. You can start light running when you weigh about 100 kg.
To lose weight or to gain weight?
Having signed up for a gym, a typical beginner sets himself two goals at once: to get rid of a small tummy that has appeared from a sedentary lifestyle, and to pump up some muscles (most often we are talking about the abs, arms and chest) in order to look more or less decent on the beach .
However, replacing fat with muscle is not as easy as it seems at first glance. In one workout, it is almost impossible to force the body to simultaneously burn fat and direct its energy to build muscle. In fact, these are two completely different physiological processes.
The program for preparing the body for the beach season is a comprehensive workout for all muscles of the body to increase muscle definition.
On the one hand, the more muscles there are in the body, the more energy and calories are spent on metabolic needs - accordingly, the body begins to get rid of excess fat.
Advice!
On the other hand, strength training alone to build muscle has minimal effect on fat loss.
Separately, we note that neither crunches nor any other abdominal exercises can help get rid of belly fat. To create ripped abs, the first thing that matters is proper nutrition—and even regular cardio isn't as effective as a balanced diet.
Is it possible to turn fat into muscle?
Adipose tissue is fundamentally different from muscle tissue. Fat is a reserve source of energy, considered by the body as a passive balance, while muscle is a metabolically active element that constantly requires nutrients for normal functioning.
Even though muscles may literally be hidden under a layer of fat, during strength training the body will not use the energy from the fat surrounding the muscles to power them. The reason is simple - muscles, in fact, work not on fat, but on carbohydrates.
Energy for training
The first 40-50 minutes of any workout, be it running, swimming or strength exercises, the body uses glycogen, which accumulates in the muscles and is a product of processing carbohydrates from food. It is believed that a person needs from 80 to 150 g of glycogen for one physical workout.
Only after spending the reserves of this glycogen, the body will gradually move on to other sources of energy - proteins and fats. Or, more precisely, to muscles and free fatty acids. In this case, the order is most often exactly this. Fat is a reserve reserve of energy that the body does not want to burn.
Fat as a source of energy
The most important condition for “freeing” free fatty acids from the fat cell and making them a source of energy is low blood sugar (and insulin) levels. In simple words, the body can burn fat only in the complete absence of carbohydrates in the stomach.
On the subject: An effective way to remove belly fat at home
This is why low-carb diets lead to weight loss and weight loss without any physical training. In contrast, even a small serving of French fries contains so many carbohydrates and calories that you would have to run about 6 km to burn them off.
List of the most high-calorie foods. How many kilometers do you need to run to burn empty calories?
Why do people get fat?
Chronically high blood sugar, caused by chronic consumption of carbohydrates with a high glycemic index, gradually “weans” the body to use fat as an energy source. A person begins to gain excess weight even with a moderate caloric intake.
To successfully and quickly lose weight, you need to not just “go on a diet” and reduce the amount of food you consume, but review your entire diet and get rid of sources of fast carbohydrates as much as possible. Only this method will help you get rid of excess weight and burn fat.
Muscle Building Strategy
Being the main enemy of weight loss, carbohydrates are critical for the body to build muscle. Without enough carbohydrates in your diet, you will have neither the strength for successful physical training nor the reserves for subsequent recovery and growth of muscle tissue.
Only professional athletes are capable of combining training to burn fat and gain muscle - however, we are talking about cutting, not losing weight, since athletes initially have a low percentage of body fat. Cutting workouts are not suitable for ordinary people.
***
It is impossible to convert fat into muscle. If you want to lose weight, focus your efforts on controlling the glycemic index of carbohydrates rather than on strength training. It makes sense to start cutting training only when the percentage of body fat drops to 10-15% in men and 20-25% in women.
- How to Measure Your Fat Level
- What carbohydrates are fattening?
- Workouts to burn fat
Source: https://fitseven.ru/pohudenie/kak-ubrat-zhivot/hudet-ili-kachatsya
How to remove belly fat for a man
The scourge of modern men is a protruding belly. Many people don’t understand why it sticks out, even in thin people. In men, fat is deposited primarily in the abdomen. First, a circle of fat forms around the navel, then it grows to the sides, thickens and turns into a ball.
But it's not just about subcutaneous fat! A fat giant grows under your abdominal muscles and pushes your belly out. Sometimes this “thing” can reach a weight of 20 kg. I think the guys in the picture have a higher number)).
In addition to a protruding belly, there is another problem for men. This internal fat layer works like a huge gland and produces the female sex hormone - estrogen, which causes more fat to be deposited in the body and develop as a female type. + estrogen reduces the effect of testosterone.
If you are a man and your waist is 90 cm or more when relaxed, then you have this huge fat gland and you urgently need to lose weight.
Any man needs to do strength training to get rid of his stomach and sides. Running is good, but it will not completely remove your stomach. If only for a few years including a strict diet.
The surest way is to do squats with a barbell, dumbbell presses: standing, on a bench. You need to train your whole body. The body sees that you are using muscles and then it will not eat them. Doing negatives and slow reps on isolation exercises like biceps curls is a must. This will increase your strength endurance and burn more calories.
Always start your workout with large muscle groups to burn the most glycogen reserves. When you don't have enough of it, you will begin to burn fat, and your stomach and sides will shrink. In addition, the carbohydrates eaten after exercise will be stored in the form of glycogen and less sugar will be left in the blood for other activities. And you understand this is a plus.
Belly fat neutralizes dihydrotestosterone[edit | edit code]
The deposits on the sides and abdomen of men have a negative impact on their overall health. Scientists from the Canadian University of Laval have identified new types of effects of fat deposits on the body.
Enzymes in adipose tissue not only convert testosterone to estradiol, but also convert dihydrotestosterone into inactive components. Overweight men often have a lack of androgen hormones. In clinical settings, doctors typically address this by prescribing antiestrogens such as letrozole and courses of testosterone therapy. But testosterone injections cannot be the only remedy. The more body fat a person has, the weaker the response to testosterone therapy and the more side effects.
The more fat, the more enzymes in the body that deactivate dehydrotesgosterone. The latter, as a result of contact with adipose tissue, is converted into 5-alpha-androstane 3-alpha, 17-beta-diol and 5-alpha-androstane 3-beta, 17-beta-diol. Anti-estrogens are no longer able to prevent this conversion.
When studying subcutaneous and abdominal fat in obese and thin men, scientists found that the highest degree of dihydrotestosterone conversion occurs in subcutaneous fat. The most active enzymes are found in adult fat cells - adipocytes. While immature fat cells - preadipocytes do not show such activity in converting dihydrotestosterone. The more body fat you have, the more dihydrotestosterone is converted in your body. The more fat, the higher the conversion activity of adipocytes.
What is the danger of reducing the amount of dihydrotestosterone?
And the fact is that reduced or zero formation of dihydrotestosterone and from testosterone is associated with one of the forms of testicular feminization syndrome - tissue insensitivity to testosterone. That is, the main male sex hormone loses its ability to act on target cells and tissues, causing the necessary biological changes in them.
Belly fat increases the risk of death[edit | edit code]
A study conducted by a team of scientists from the US National Institutes of Health found that people who were normal weight and obese in the abdominal area were twice as likely to die compared to people who were overweight or obese according to BMI. This is because central obesity is associated with increased accumulation of visceral fat, which is stored around a number of internal organs such as the liver, pancreas and intestines. And visceral fat, according to experts, is more harmful and can lead to insulin resistance, and this in turn becomes a harbinger of type 2 diabetes, entails high cholesterol and many chronic diseases.[11]
How to burn fat and remove belly and sides. Results
Let's briefly summarize all of the above.
To remove belly fat you need:
- Burn more calories than you consume
- Exercise regularly (6 days a week)
- Of these, do strength exercises 3 days a week
- Eating complex carbohydrates
- Avoid simple carbohydrates while burning fat
- Never use fad diets
- Eat balanced
- Avoid deficiencies in proteins, fats or carbohydrates
Now you know how to get rid of your belly. If you are unable to remove belly fat, then follow the recommendations and your belly fat will definitely disappear.
Sergey Troshin, your guide in the world of bodybuilding, was with you
