The press is dried in order to reduce the number of fat cells in its area and lose weight, leaving only muscle mass. Below we will look at how to dry your stomach at home and what issues may arise in this regard. Drying makes our body more beautiful and sculpted, this process is difficult to endure, because against the backdrop of heavy training, the main source of energy for our body - carbohydrates - should not come from food.
By following the program, you can achieve good results within a few weeks or a month. But even taking into account the grueling process of drying the belly, it is clear that it remains the only effective way to lose weight. We need to answer three questions at once: how to quickly pump up the abdominal muscles, is it possible to lose fat only on the stomach, and how to dry? The point of view of experts in this field is clear - drying the abs separately from other parts of the body will not work, nor will it work to lose weight, for example, only in the hips.
Concept
The main principle of drying the abdomen is to reduce the amount of fatty tissue and create relief in the abdominal area. But you cannot dry only this part of the body. Together with the belly, the amount of fat will decrease in other parts of the body.
The ultimate goal of cutting the belly is to reduce the amount of fatty tissue and create an attractive image. Training will make muscle tissue more elastic and dense, and muscle relief will be noticeable on the surface of the body. If you follow the recommendations, the total amount of fat in the body will decrease, your weight will become lighter, and your body will become more toned.
The concept of “drying the belly” is due to the fact that the process implies a maximum reduction in the amount of carbohydrates consumed. But they are the main supplier of energy for humans, so training will not be easy. After some time, a person will begin to feel a lack of energy, but the intensity of training should not decrease. It is necessary to perform the whole range of strength and aerobic exercises, which will not be easy. Therefore, before starting classes, it is recommended to prepare mentally for the upcoming difficulties.
What to do to lose belly fat
Our body is one whole and regardless of whether we are losing weight or, on the contrary, gaining weight, the process will affect all parts of the body. But if we talk about the stomach, this rule is no longer true; the stomach always begins to lose weight first.
The following recommendations must be followed:
- you need to pump the press for at least 40 minutes,
- select intervals between press drying cycles of about 10 seconds,
- do the exercise as fully as possible,
- use only high amplitude types of training.
We recommend the article on how to lose weight in the stomach and sides.
It is clear that doing the exercises is not easy, and precisely in order to make them easier, detailed instructions are given below, following which you will certainly achieve results and be able to quickly lose weight and get dry abs. Along with drying the abdomen, and therefore the abs, you need to use so-called relaxation exercises, namely cardio exercises (this could be a jump rope). You can alternate jumping with abdominal exercises, but use the rope in half the amount of time.
Recommendations for drying the belly
Achieving a flat and beautiful tummy at home is not an easy task for girls. Drying the abdomen for men is no different from women, but the stronger sex, due to their structural features, can achieve success much faster. It is important not to harm the body. Therefore, you should familiarize yourself with the advice of sports professionals:
- It is necessary to gradually remove fats and carbohydrates from the daily diet;
- 80% of food should be consumed before 18-00;
- dairy products that exceed 15% in fat content should be discarded;
- “forget” about sweets, fast food;
- the last meal should take place no later than 3 hours before going to bed;
- the daily diet should be divided into 5 meals;
- You need to train at least 3-4 times in 7 days;
- You should devote at least 40-45 minutes to training;
- power loads on the press are carried out with high intensity;
- the break between exercises should not exceed 10-12 seconds;
- when consuming foods, a 1.5-hour interval should be observed before and after training;
- 20 minutes before the start of classes, you should drink a glass of water; it is also recommended to drink it throughout the entire workout to saturate the muscles with fluid;
- You need to drink at least 2 liters of water throughout the day.
A set of exercises for drying the belly should be performed regularly, without skipping. The intensity of training should increase gradually. If you don’t build it up and train irregularly, then there will be little benefit from such exercises.
Tips for proper nutrition
Without following a diet, you will not be able to achieve a flat, beautiful tummy. But when choosing a dietary nutrition system, you should take into account that you should definitely have breakfast. During breakfast, a person receives the main energy boost for the day. For dinner, it is recommended to choose light food.
For greater results, you should familiarize yourself with the advice of bodybuilders:
- Once every 7 days it is recommended to increase the daily amount of calories consumed. For example, if the daily diet consists of dishes with a nutritional value of 2000 kcal, then on one day you should increase the calorie content of food to 2500–2800 kcal. This need is explained by the fact that a long course of dietary nutrition helps to reduce the production of the hormone leptin, which is responsible for metabolic processes in the body. And an increase in calories and the amount of carbohydrates consumed activates the production of the hormone.
- It is recommended to drink cold water. In this case, the body begins to produce energy to heat the cold liquid, which helps burn calories.
- According to scientists, calcium activates the burning of fat cells, so you need to eat foods rich in calcium.
- Eat fruits that help break down fat. These include grapefruit.
- Introduce soy protein into your diet. It helps break down fat cells and build muscle mass.
- Calorie expenditure should exceed their consumption.
Liposuction for men
How to quickly remove belly and sides for a man without resorting to diets and exhausting workouts? Advances in medicine will come to the rescue. There are several types of liposuction, but they will all lead to almost the same result. But you should understand that most often liposuction is the last option to get rid of fat.
Still, this is an operation and it can lead to unpredictable consequences for the body, especially if performed under general anesthesia. After suffering stress, the body may again begin to gain fat in the waist area.
Vacuum
Is the most common. Incisions are made on the body in places where fat accumulates the most, through which a special tube is inserted. The doctor begins to move this tube, which leads to the breakdown of lipid cells. After large accumulations of cells are destroyed, a vacuum pump is turned on to complete the work.
This type of liposuction must be done under general anesthesia. In one session, up to three liters of fat can be removed.
Tumescent
By and large, it resembles a vacuum one, differing only in the use of a special Klein solution. This is a combination of saline, anesthetic and fluid that causes vasoconstriction. Before starting the procedure, the solution is injected under the skin, which leads to vasoconstriction and an increase in the volume of fatty tissue.
After the solution takes effect, access to fat deposits becomes easier. The doctor inserts needles under the skin and uses a generator to create an electrical voltage. This leads to the melting of adipose tissue, which is then removed from the body as with vacuum liposuction. After the operation, a couple of punctures remain, which usually heal well.
Laser
In this type, small incisions of a few mm in size are made on the skin. After which, through them, fat deposits are affected using a laser. This procedure is considered the least traumatic and is performed under local anesthesia.
The laser not only destroys fat deposits, but also activates collagen production. This causes the skin in the area of the operation to tighten. But laser liposuction is done only if the volume of deposits is not very large.
Ultrasonic
A small incision is made in the skin through which a special probe is inserted into the deposits. This probe sends ultrasonic signals, under the influence of which the destruction of adipose tissue occurs.
This type of liposuction is considered gentle, but at the same time very effective. In one session, you can remove up to 8 liters of fat, and the resulting effect will remain for a long time.
Express drying of belly fat: diet
Drying the belly for girls at home involves the use of a certain dietary pattern. A large number of such schemes have been developed. It is necessary to choose the one that is more suitable and corresponds to the level of physical activity of a person. You can choose a strict or more gentle diet.
Drying the belly for girls: diet with fasting
One of the belly drying schemes for girls involves daily fasting for 16 hours. During the day, you must choose a 16-hour period during which you should completely abstain from eating. During the remaining time, you need to eat your entire daily food intake. During fasting, the body will begin to intensively burn fat cells to support its activities. Food should be rich in proteins. If foods containing carbohydrates are present, they should be slowly digestible.
When using such a nutrition system, you should also create a calorie deficit. If they are insufficient to ensure the body’s activity, the burning of existing fat reserves will begin.
Diet for drying the belly of a woman with a low carbohydrate content
Nutrition for drying the abdomen for women according to this scheme implies a gradual transition to this type of dietary nutrition. The course lasts 4 weeks and consists of the following:
- During the 1st week you should completely give up sweets. You need to have breakfast with foods rich in complex carbohydrates. Lunch should consist of dishes with an equal ratio of proteins and complex carbohydrates. It is recommended to have protein foods for dinner.
- During the 2nd and 3rd weeks you need to give up flour foods. The main emphasis is on eating various cereals (buckwheat, rolled oats, rice, etc.). At the end of the 2nd week, complex carbohydrate foods should be eaten in the first half of the day.
- In the last week, it is recommended to count carbohydrates. Their consumption is determined by the ratio: 1 g of carbohydrates per 1 kg of weight. A significant part of the daily diet should consist of protein foods: chicken breast, kefir, cheese, eggs.
The above nutritional systems for drying the belly should be considered exemplary. Each of them must be adapted to your body and level of stress.
Composition of a diet for drying the belly
Drying your belly will require the following foods in your daily diet:
- grain bread:
- various cereals;
- egg (mostly white);
- green apples, grapefruits;
- natural yoghurts, kefir, cottage cheese with the lowest fat content;
- vegetables (except potatoes);
- lean meats, steamed, boiled, baked;
- fish, seafood;
- dried fruits, seeds, nuts;
- vegetable oils based on olive, flax, Omega-3.
If it is not possible to eat food 5 times a day, then you can replace it with protein shakes. They saturate the body with proteins and do not contain fats and carbohydrates that are harmful during drying the belly.
Eating red and white fish will enrich the body with Omega-3 and other useful components that enhance the fight against excess weight. Also, such food will speed up metabolic processes, prevent heart problems, and destroy cholesterol plaques.
Drying the belly for men and women at home: exercises
There is a system of special exercises that is suitable for both sexes. At home, you can do the following:
- Raising the torso from a lying position. To perform the exercise, you should sit with your back on the floor, your legs bent at the knees, your feet flat against the floor, and your hands clasped at the back of your head. The torso, with the help of the abdominal muscles, rises up to an angle of 45⁰. You need to stay in this position for a couple of seconds. Hands should not be involved in lifting the torso. It is recommended to do 3-4 sets of 20 reps each.
- Simultaneous lifting of arms and legs. The starting position does not change. At the same time, the arms and legs rise towards each other. The body should not rise. Approaches and number of repetitions are determined individually.
- Exercise on the horizontal bar. You need to hang on the horizontal bar and slowly raise your legs up until they are parallel to the floor. 15 repetitions will be enough.
- Tilts. Take small dumbbells in your hands and place your feet shoulder-width apart. The arms rise up, the body bends to the right and left sides up to 30 times.
- To perform the “bicycle” exercise, you should lie on the floor, raise your legs at an angle of 90⁰ and imitate riding a bicycle until you have enough strength.
- Creating a "vacuum". In a standing position, while inhaling, you must pull in your stomach with maximum force and stay in this position for 0.5-1 minute. Do at least 3-4 approaches.
- To work out the oblique abdominal muscles, lie on your back and raise your legs bent at the knees to 90⁰. Hands need to be clasped at the back of the head. To perform the exercise, the torso is raised as high as possible using the abdominal muscles. In this case, you need to reach your right knee with your left elbow and vice versa.
- Working out the abs in reverse. The starting position is the same. You should try to pull your legs towards your chest as much as possible, not forgetting about proper breathing.
- The final exercise could be a plank. To perform it, you should lie on your stomach, rise up, resting your elbows and toes on the floor. You should hold out in this position for as long as possible, gradually increasing the time.
Therefore, drying the belly will require significant effort and patience from a person. Moreover, the set of activities is equally suitable for both men and women. Only physical activity and the nutritional value of the food consumed can change.
IMPORTANT! Informational article! Before use, you should consult a specialist.
What cardio workouts are waist cutting compatible with?
If your weight is about 55 kg, then 550 kcal is burned in 1 hour of running. Cycling - 470 kcal, elliptical exercise - 520 kcal, an hour of aerobics - 500 kcal, jumping rope - 570 kcal.
If you weigh 70 kg, 1 hour of running will burn 680 kcal. Cycling - 560 kcal, elliptical training - 625 kcal, aerobics - 600 kcal, skipping (jumping rope) - 700 kcal.
For people weighing 80 kg: an hour of running helps burn 820 kcal. Cycling - 685 kcal, elliptical - 700 kcal, jump rope - 820 kcal.
