Forget about diets for a flat stomach, any "little tricks" and other nonsense about how to get rid of belly fat. Axis real story and effective tips that will help you to get rid of it forever.
Chi VI you know that certain fat cells in the body is resistant to mobilization and burning?
Have you heard that these fat cells tend to accumulate on the abdomen, in the thighs and also the hips?
Did you know that there are several scientifically based diets, exercises and supplements that get rid of fat forever?
Imagine that you have a year-round narrow waist and washboard abs.
Imagine that will never be weird diets or grueling workouts that only disappoint their results.
Imagine that you know some supplements that have a scientifically proven effect for weight loss and which are a waste of money.
Well, you don't need to imagine anything because I'm going to tell you in this article.
Just 15 minutes, you will know why it is so hard to get rid of belly fat and what you need to do in order to disappear once and for all.
So, let's first see what makes the belly fat from the fat on other parts of the body.
Why is the fat on the belly and flanks of such a "stubborn"?
If you can't get rid of belly fat, don't worry...
- You have no problems with genetics;
- You do not need to do special exercises;
- Your hormones are likely all right;
- You don't eat the wrong foods (so, sugar is not the problem!);
- You don't need to give up carbohydrates;
In fact, you could follow the advice of a "guru" to get rid of belly fat... to do special exercises from the Internet... eliminate foods that "clog up the hormones"... to abandon all kinds of sugar.... to sit on a dull low carbohydrate diet...
...and the rest of your life and not to get rid of ugly belly fat.
Although, it should not be.
Regardless of your genetics and hormones, VI can be taut relief stomach, the dream. And it can be easier than you thought if you know exactly what and why you are doing.
This knowledge begins with understanding how to actually work physiology "fat burning".
When we talk about "burning fat", we're talking about a process that consists of 2 parts: lipolysis and oxidation.
Lipolysis is the process by which fat cells release molecules stored energy (fatty acids) in the blood, and oxidation is the process of using (or "burning") the cells of these fatty acids.
The main method of stimulating lipolysis is the production of adrenaline and norepinephrine, known as catecholamines.
These substances enter the blood comes in fat cells and attached to specific points known as receptors.
By joining the fat cells the catecholamines trigger the release of fatty acids stored in these cells. Then other cells to use these fatty acids as an energy source.
Most people don't know that not all fat cells are equal. Some cells respond well to catecholamines, and some don't.
If you sat on a diet, then felt it. Certain parts of your body like chest, arms and face quickly lose weight, while others, such as the abdomen, flanks and thighs, it seems did not change.
The main reason boils down to one simple fact...
Fat cells contain 2 types of receptors for catecholamines, which in their functions are diametrically opposed.
They are known as alpha - and beta-receptors, although their physiology is fairly complex, it boils down to the following: alpha-receptors inhibit lipolysis and beta receptors trigger it.
Thus, fat cells with a large number of beta-receptors are relatively easily mobilized in one hour as cells with a large amount of alpha-receptors – no.
The axis why, when you gyrosigma diet you see fast results in the areas of the body like chest, arms and face, but almost nothing happens in other areas such as the abdomen, flanks and thighs.
One of the main reasons why fat in certain areas (e.g., abdomen) of this "stubborn" is that the fat cells themselves are very resistant to mobilization, that is, contain a lot more alpha receptors than beta receptors.
So, now that you know why belly fat tends to stay so long, let razglyadev some strategies for defeating him.
5 greatest myths about burning belly fat
If you type in a search engine query on how to get rid of belly fat, then read a lot of nonsense on this topic.
Better pay attention to the following facts.
- You can't lose fat directly on the stomach. No amount of crunches, planks or any other exercise to burn fat on the belly.
- There are no specific foods that help or hinder this process. Belly growth not because of high-glycemic, processed, dairy products, and no amount of "healthy fats" at the same time will not help.
- The problem is not the frequency of meals. Part of eating small portions throughout the day not "fueling metabolism," and if you eat less and large portions, it does not put the body into starvation mode".
- The meal at night is also irrelevant. The consumption of most of your daily calories in one way or another time has no effect on weight loss or body structure.
- The stress and. Stress can contribute to behavior that will lead to weight gain, but can not directly call it with the help of hormonal imbalance or any other processes.
How to get rid of belly fat and sides: what to do?
Fortunately, to get rid of belly fat is much easier than many people say. There are only 2 things that you should know to do it once and for all.
- You need to reduce your overall percentage of body fat. Really it All comes down to this. Decrease body fat to 10% (men) and 20% (for women) and the bulk of belly fat will disappear.
- You can use a specific diet, workouts and supplements to quickly mobilize and burn belly fat. Considering the first paragraph, all you will do to accelerate the fat burning in General, will also accelerate the burning of belly fat.
There is, however, a few special things you can do to help the body to get fat and to get rid of it, including on the stomach.
Combine both strategies (accelerating fat burning and improve mobilization of fat cells), and you will have a extremely effective program for getting rid of stubborn belly fat.
5 proven ways to quickly get rid of belly fat
As you know, there are 2 main can, with the help of which you will be able to get rid of belly fat faster:
- to increase the speed at which you burn fat in General;
- to help the body better mobilize fat cells with a large number of alpha-receptors.
I know 5 different scientifically proven ways how to do it. Let's talk about each of them.
1. Use a moderate calorie deficit
When you're on a diet, aiming to lose fat, you should strive to burn fat as quickly as possible, while keeping the soft muscles and health.
How well you do, mainly determined by the size of the calorie deficit.
That is, a small deficit of 5-10% will give small and slow result, compared with a deficit of 20-25%.
If you consume enough protein, do weight training to stimulate weight loss and minimize cardio, you can easily maintain a calorie deficit at the level of 20-25% while maximizing fat loss with minimal muscle loss.
In fact, I would say that this increased the deficit in order to continue to lose fat while you become bolder and more and more progress in the fight against stubborn fat. So don't be afraid of a moderate calorie deficit. It is a powerful tool when working on terrain.
2. Practice on an empty stomach
If you are ever looking for tips on how to get rid of fat especially on the flanks, belly and the hips – you probably read about training on an empty stomach.
According to many experts, training on an empty stomach is I'm sorry, but a powerful way to increase the amount of fat the body burns during exercise.
In these words there is truth, however, is not so simple. How empty should the stomach be? What types of exercises work best? What are the negative sides of this approach?
The first thing you must understand: it is not enough to make you feel like your stomach is "empty". It does not guarantee speed up fat burning.
However, to get rid of fat will help you workout in a fasted state that POV related to the level of various hormones that affect fat loss, not Tim is your stomach empty or full.
You know that after eating, the insulin level increases and starts splitting, absorption, use and conservation of nutrients that entered the body. This is known as "postprandial" ("prandial" means "is eating") or "fed" state, which can last for 2-6 hours depending on how many and which types of foods you eat.
In the end the body finishes the digestion of food, and insulin levels leading to low, stable, base-level, where it stays until the next meal. This is known as "postabsorptive" or "hungry" state.
Every day your body moves between these two States. Exercises performed in one hour, when insulin levels rise, but the body is still digesting food, is training in the fed state. Exercises performed the hour when the body has finished digesting, and insulin levels fall, is training in the fasted state.
1. Studies show that training in the fasted state increase the level of lipolysis, and the rate of fat oxidation.
This means that during training at the base level of insulin the body is better able to mobilize and burn fat than with elevated levels of insulin.
2. Studies show that blood flow in the abdomen is increased in the fasted state, which helps to burn fat in that area.
As you know, one of the causes of stubborn body fat and belly fat in particular, is to reduce the blood flow to these areas, and an empty training will help to get rid of it.
However, the fasting training has a big drawback – it accelerates the destruction of the soft muscles.
This is undesirable, because if you damage and destroy too much of asovih m cells in training, the body will not have time to recover, and you may over time start to lose m Yazov mass.
Another disadvantage of the hungry of the training is a reduced level of energy. Many people notice a decrease in the level of energy and focus during training in the fasted state, and therefore they can't maintain their usual physical intensity and mental attitude.
So, as you can see, training on an empty stomach is a great way to burn more fat. It is good for fast fat burning, but not to maintain muscle mass.
Fortunately, you can get rid of these disadvantages using effective supplements.
You can stop the loss of muscle mass with beta-hydroxy-beta-methylbutyrate (also known as SMS). This substance is formed when the body metabolizes this amino acid leucine directly stimulates protein synthesis.
Hydroxymethylbutyrate or HMB is an organic acid produced in the human body due to the breakdown of amino acid leucine which is a BCAA composition. Hydroxymethylbutyrate can be useful when muscle mass, drying and burning fat, as well as for athletes who do endurance training.
GMB is often sold as a tool for building the muscles, but research shows that its advantages are dubious at best, and besides, it has many drawbacks. Thus, I can confidently say its impact on muscle growth.
However, one advantage of GMB is well established: it is an extremely effective anti-catabolic agent.
That is, it is good to prevent soft muscle breakdown, which means that you will recover faster after workouts and feel less pain in the muscles (this form of the free acid is very promising in this regard).
GMS also has no effect on the level of insulin in the blood, so it will not break your hungry state.
All these properties of GMB make it a great tool to use in training hungry.
Its anti-catabolic effect and an insignificant effect on the insulin mean that you will get all the benefits of fast train without any problems associated with loss of muscle mass or insulin production.
3. Do high-intensity cardio
High-intensity interval training (HIIT) is a method of training in which you alternate periods of near-maximum intensity with low-intensity recovery.
The idea is simple: during high intensity periods, you laid as much as they can, and during low-intensity periods, you are trying to take a breath, preparing for the next.
The essence of HIIT training is more time effective fat loss than traditional cardio with a constant low intensity.
For example, a study conducted by researchers from the University of Western Ontario, showed that people burned more fat, performing 4-6 thirty second technique resting for 4 minutes), in comparison with walking on an inclined treadmill for 60 minutes.
From a mathematical point of view, it is very impressive. 17-27 minutes HIIT training burns more fat than 60 minutes of conventional cardio. This is not a random phenomenon, because the same results were obtained in many other studies.
The science is clear: if your goal is burning more fat for a short time, then HIIT training is the appropriate way to do it.
Although the exact mechanisms of this process are not completely clear, scientists have identified several factors. Studies show that HIIT workouts:
- Increases speed of a metabolism within 24 hours;
- Improves insulin sensitivity in the muscles that helps the body better absorb and use food (and not store it as fat);
- Increases the ability of muscles to burn fat for energy;
- Raises growth hormone levels that helps to get rid of fat;
- Maintains the level of catecholamines, substances that are mobilized for burning fat;
- Reduces appetite after physical activity, helping to prevent overeating.
In addition to HIIT workout to be effective, they should not take more than 20-25 minutes, and short cardiosense will help you better soft keep muscle and strength.
4. Lift heavy weight
If you are familiar with my work, you know that I am a supporter of basic exercises with weights.
This type of workout 2 is a great advantage to burning fat.
- This helps to preserve strength during the caloric deficit, which in turn helps to maintain soft connections.
- This dramatically increases the intensity of metabolism within several days after each workout, and studies show that this type of training can burn hundreds more calories compared to training with light weights.
Another advantage of the basic exercises with heavy weight is what most people these exercises bring more fun than a workout with a high REP range, as this implies greater progress in the long-term prospects.
5. Take proven supplements to burn fat
Supplements are not the key to getting rid of fat but if you combine them with the right nutrition and exercise, you can significantly speed up this process.
Axis a list of my supplements to burn fat that I use and recommend.
Millions of people cannot Wake up without a morning Cup of coffee, ale is powerful stuff has a lot more other properties.
Caffeine helps to lose weight, increasing the amount of energy that the body consumes during the day and also boosts the power, improves m Yazov endurance and anaerobic performance.
Studies have shown that for best results, caffeine should be taken in pills or in powder form, although you must be careful to avoid forming a tolerance to it.
Personally, I get my caffeine from my pre-workout Supplement PULSE, which also contains a clinically effective dose of the other ingredients, improving the effectiveness of training:
Yohimbine is an extract from one of the African plant yohimbe.
Studies show that yohimbine is able to accelerate the fat burning by blocking the activity of alpha receptors in fat cells.
This allows the body faster to reduce fat stores, so you will get slimmer and burn as the titles of "stubborn" fat.
Although yohimbine is a small feature: elevated insulin reduces fat burning effect. If you want to fully benefit from ingestion of yohimbine, take it when training in the fasted state.
However, the beneficial properties of yohimbine does not end there. He does more than just helps you burn fat.
The research indicates that yohimbine improves and extends the performance, but also effectively fights physical fatigue.
The use of pre-workout complexes that are created specifically for maximum fat loss during exercise in the fasted state will help to speed up the process.
What you give to lose weight?
It helps to burn fat 3 different ways:
- dramatically increases the rate of metabolism;
- increases the effects of fat-burning substances formed in the body;
- increases the feeling of satiety after eating.
Many companies are trying to sell weight loss, creating the impression that the process of getting rid of fat overly complicated.
They talk about the increased oxidation of fat and preservation of muscle mass, supporting the thyroid, stimulation of thermogenesis, inhibition of enzymes associated with the accumulation of fat, stimulate enzymes which cause fat loss, manipulating hormone levels and neurotransmitters, reducing water retention, improving nutrient absorption and much more.
Yes, all the aspects of burning fat, but this type of marketing is an attempt to blind you with terminology and pseudo-scientific half-truths in the hope that you will accept the claimed benefits at face value.
How to speed up the process of burning belly fat?
When you listen to what to talk science on the fat burning process, you will realize that there are 3 can significantly speed up:
To increase the basal metabolic rate
Metabolic rate is the amount of energy your body consumes during the day, and the longer it is, the faster you can lose weight.
Simply put, fat burning is determined by the difference between the energy that an organism consumes, and energy it consumes from food. Spend more energy than you consume and you will lose fat.
Although there are many ways that can help increase metabolism, but ultimately they rely on one or both of the following mechanisms:
- The stimulation of cells to produce more energy from carbohydrates and fatty acids.
- The decrease in the efficiency of the process which produces cellular energy, thereby increasing the cost of energy needed to meet the body's needs.
To reduce the feeling of hunger
The main reason for the failure of diets is that people just are not long enough to follow them. Wishes turn into cravings and ultimately there is a failure. It will take days or even weeks of hard work to rectify the situation, if it really got out of control.
Although some people this is easier, almost all experiencing hunger or cravings in varying degrees. It's human nature to indulge their desires after accidental or deliberate deprivation of food, and whether this behavior is normal or not but it hinders your goals.
A substance known as reduce the hunger, others as increase the feeling of satiety. When a combination of proven additives used effectively, you can successfully reduce hunger and cravings and also to get the maximum benefit out of their diet
To make dieting more enjoyable
Let me explain: in one hour as the work on the body through diet, exercise, and supplementation can dramatically change your life for the better, to make it not so simple.
No pills and powders will not give you the result. It takes hard work and time. Axis is another reason why diets fail: people don't want to experience discomfort, through it all.
As in the case with reduced feelings of hunger if you make the process of staying on a diet more enjoyable, primarily by improving overall health, it will help make it easier to follow your plans and bring the matter to the end.
Although the mechanism of fat loss with using supplements – the topic is vast and complex, the practical application remains sorry.
Despite the that many companies make you believe, direct stimulation of any of the proteins and enzymes involved in burning fat, or not working, or its effect is not in evidence.
Fat burning is a complex process which occurs throughout the body, and by focusing on the simple and proven key moments, everything else aktiviziruyutsya and operates accordingly.
My personal program for getting rid of belly fat
Before we finish, I want to share with you a program for burning belly fat, what is good helped me and thousands of people with whom I worked.
It begins with a caloric deficit of 25%, high-protein diet, and 4-5 hours of weight training and 1.5-2 hours HIIT-workouts a week.
This is a recipe for getting rid of fat. Remember that no supplements will not help you, if you do not adhere to the diet and do not exercise.
To summarize in burning belly fat
Millions of people struggle with belly fat, resorting to all sorts of strange diets, supplements and "tricks to get rid of belly fat".
Not worth the hassle. No, never.
If you do the simple steps outlined in this article, you will get washboard abs with six cubes you have always dreamed of and will be able to keep him for a lifetime.