Forget the diet for the flat bellies, all kind of "little tricks" and other nonsense about how to get rid of belly fat. Here is a true story and effective tips that will help you to get rid of him forever.
Do you know, that certain body fat cells in the body extremely resistant to mobilization and burning?
Have you heard that these fat cells have a tendency to accumulate in the abdomen, thigh and also own hips?
And do you know that there are a number of scientifically substantiated nutrition, workouts and impurities, which will help to get rid of your fat forever?
Imagine that you have a year-round narrow waist, and emergency press.
Imagine that, never would have weird diets or heavy workouts, which only disappoints in its results.
Imagine that you will know which supplements are scientifically proven having the tablets, and what is a waste of money.
Well, you do not need to submit anything, because I am going from all this, the right of the child to the best possible health in this article.
All of the 15 minutes you can know why it is so difficult to get rid of belly fat and what exactly needs to be done, that he disappeared once and for all.
So, let's first look at what differentiates the fat stomach fat on other parts of the body.
Why fat belly and distinctive teeth on the sides of such a "stubborn"?
If you can't get rid of belly fat, do not worry...
- You do not have problems in genetics;
- You do not need to do special exercises;
- Your hormones are probably all in accordance with the procedure;
- You don't eat "wrong" food (yes, sugar is not the problem!);
- You don't have to give up carbs;
In fact, you could follow the advice of "guru" to get rid of belly fat... to perform special exercises from the Internet... exclude products, "clogging hormones"... to refuse any type of sugar.... sit in a sad, low carbohydrate diet...
...and the end of his life so, and not to get rid of ugly belly fat.
Although both should not be.
Despite your genetics and hormones, you can be a slender emergency of the abdomen, what kind of a dream come true. And it may be easier than you thought, if you exactly know what and why you do.
And this knowledge begins with understanding, how actually it works on the physiology of the "fat burning".
If we talk about the "fat burning", we are talking about a process consists of 2 parts: lipolysis and oxidation.
Lipolysis – this is the process in which the fat cells release molecules is the accumulated energy (fatty acids) in the blood and the oxidation – it is the process in which the use of (or "burning") the cells of these fatty acids.
The main lead to the stimulation of lipolysis is the production of adrenaline and norepinephrine, which are known as catecholamines.
These substances get into the blood, come of fat cells and is connected with certain points, is known as the buds.
By joining the fat cells to catecholamines cause release of fatty acids, which are stored in these cells. Then the other cells can use these fatty acids as an energy source.
Most people do not know that not all fat cells are the same. Some cells are well react to the catecholamines, and some not.
If you spent some time sat on a diet, then experienced this. Certain areas of your body, as the breasts, hands and face to lose weight quickly, but others, such as the abdomen, sides and hips, it seems that, in general, does not change.
The main reason comes down to one simple fact...
Fat cells contain 2 types of receptors to catecholamines, which in its features completely the opposite.
They are known as alpha - and beta-receptors and, although their physiology in the eyes of the complex, it boils down to this: alpha-receptors inhibit lipolysis and beta-receptors its launch.
Thus, fat cells, more beta-receptors is relatively simple groups, while at the same time as the drilling of a large number of alpha-receptors – does not.
This is the reason why, if you gyrosigma diet, you will see fast results in areas of the body, as the breasts, hands and face, but almost nothing is happening in other areas, such as the abdomen, sides and hips.
One of the main reasons why fat in certain areas (such as belly) is kind of "stubborn", which is that the fat cells themselves are very resistant to mobilization, this vacuum cleaner a lot more alpha-receptors than beta-receptors.
So, now you know why the fat on the belly tends to stick to it to keep so long, let's look at some strategy in order to win over.
5 greatest sales burning the fat on the belly
When you type a search engine query on how to get rid of belly fat, then read a lot of nonsense on the subject.
Better pay attention to the following facts.
- You can't get rid of your fat directly on the stomach. No amount of twists, strips or any other exercises do not burn fat just in the abdomen.
- There are no specific products that can help or hinder this process. The belly is growing, because high-glycemic, "processed", as well as dairy products, and no amount of "healthy fats" it does not help.
- The problem is not the frequency of meals. Frequent consumption of food in small portions during the day do not "stimulate the metabolism", and if eat less frequently and in large quantities, then it will not put the body in "starvation mode".
- Eating at night also does not matter. The consumption of most of your daily calories or other time has no effect on weight loss or building your body.
- The Stress of not being. Stress can encourage the behavior that leads to weight gain, but may not directly cause through hormonal imbalance, or any other processes.
How to get rid of belly fat and the distinctive teeth on the sides: what you need to do?
Fortunately, to get rid of belly fat is much easier, than many people you say. There are only 2 things you should be aware that to do this once and for all.
- You need to reduce your overall fat percent in the body. Is all actually comes down to it. Lower the level of fat in the body up to 10% (men) and up to 20% (women) and the greater part of the fat belly will disappear.
- You can use certain diets, workouts and impurities, in order to more quickly mobilize and burn fat on the belly. Traffic legally in the first command, all you can do to accelerate the fat burning in general, is also faster burning belly fat.
It is, however, a number of special things you can do to help the body to better reach the fat and get rid of this, including abdominal pain.
To combine both strategies (the acceleration of burning fat and improve mobilization of fat cells), and you have a very effective program to get rid of stubborn belly fat.
5 proven ways to quickly get rid of belly fat
As you know, there are 2 main ways by which you will be able to get rid of belly fat faster:
- to increase the speed at which you burn fat as a whole;
- help the body to better mobilize the fat cells with more alpha-receptors.
I know 5 different scientifically proven ways on how you can do it. Talk about each one of them.
1. Use a moderate calorie deficit.
If you are sitting on a diet, the aim of which is to lose fat, you should strive to ensure that to burn fat so fast, while maintaining muscle and health.
How well you do, basically, is determined by the size of the lack of calories.
It is a small shortage of 5-10% provides a small and slow result, compared to a deficit of 20-25%.
If you consume enough protein, doing strength training exercises stimulate weight loss and to mix the cardio to a minimum, then you can calmly maintain your calorie deficit is at the level of 20-25%, maximizing fat loss is used, the minimum loss of muscle mass.
In fact, I would say, that such a greater defect is required in order to continue to get rid of fat while at the same time, if you fall vividly and more and more progress in the fight against the "stubborn" fat. So don't hesitate to moderate deficiency of calories. It is a powerful tool when working with elevation.
2. Train on an empty stomach
If you ever searched for tips on how to quickly get rid of fat – especially the distinctive teeth on the sides, tummy and thighs – then you probably read workouts on an empty stomach.
Many experts, training on an empty stomach is a simple but powerful way to increase the fat, by the body burns during exercise.
These words are the truth, but not all so simple. If the blank must be the belly? What kind of exercises work best? What are the negative sides of this approach?
The first thing you need to understand that is not enough, that you feel that your stomach is "empty". This does not guarantee that speed up fat loss.
However, the faster to get rid of the fat, which will help you workout starvation possible that the reason for this is the level of various hormones that affect fat loss, not whether your stomach is empty or full.
You know that after food consumption, insulin levels will rise and start splitting, absorption, use and maintain the nutrients that were obtained from the body. This is known as "postprandial" ("prandial" means "who have the attitude of eating") or "the fed" is a condition, which may last 2 to 6 hours and longer, depending on how much and what products you consume.
After all, the organism stops digesting food, and insulin levels fall low, stable, at the basic level, where and which will remain until the next meal time. This is known as the "postabsorptive" or "hungry" status.
Every day, your body moves between these two countries. The exercises, which will be made at the same time, if insulin levels are on the rise, and the body has yet to digest food, is a workout is the fed able. The exercises, which will be made at the same time, if organism has already finished digesting and insulin levels have dropped, is workout is starvation possible.
1. Studies show that workout hunger can increase the level of lipolysis, as the level of fat oxidation.
This means that during training, if the basic level of insulin in the organism is better able to mobilise and burn fat when high insulin levels.
2. Studies show that the blood supply is abdominal area increases hunger possible, that it helps to burn the fat in this area.
As you know, is one of the reasons for appearing on the "do not stubborn" fat, the fat and the fat on the belly culture, the lack of is to reduce the blood flow to those areas and hungry training will help to get rid of.
But näljasel training is a big drawback – it will speed up the muscle destruction.
This is not desirable, because, if you damage and destroy too many muscle cells training, the organism will not reach to restore, and you can over time begin to lose muscle mass.
Another disadvantage is hungry for training is reduced energy levels. Many people notice the reduction of energy and attention during exercise is hunger possible, and therefore they may not support the habitual self of the physical intensity and mental attitude.
So as you can see, a workout on an empty stomach – this is a great way to burn more fat deposits. It is good for rapid fat burning, but not in order to maintain muscle mass.
Fortunately, you can get rid of these cons, using effective supplements.
You can stop the loss of muscle mass by means of beta-hydroxy-beta-metüülbutüraat (also known as the GMB). This substance occurs when the body intake of this amino acids such as leucine directly stimulates protein synthesis.
Hydroxymethylbutyrate, or HMB—, is an organic acid that occurs in the human body due to the sharing of amino acids of leucine, which is included with the BCAA's. Hydroxymethylbutyrate can be useful when a set of muscle mass, drying and weight, as well as athletes, who are trained in endurance.
GMB often sold assistant when building the muscles, but studies show that its merits were at best questionable, and, moreover, he has a lot of shortcomings. Therefore, I can firmly say that its impact on muscle growth.
But one advantage of the GMB well established: it is an extremely effective anti-catabolic agent.
It is good he is to prevent muscle breakdown and this means that you will get faster to restore after a workout and feel less pain in the muscles (the form of the free acid is very promising in this regard).
GMB also does not have any impact on the insulin levels in the blood, so that it does not spoil your hunger status.
All these features of GMB make this is a great tool to use hungry workouts.
Its anti-catabolic effect and an insignificant impact on insulin mean that you the key to t the entire benefits-hungry workouts without any of the hassle associated with the loss of muscle mass or to the exercise of insulin.
3. Do high-intensity heart
High-intensity interval training (HIIT) – this is a method of training where you alternate periods of near-maximal intensity with low-intensity recovery.
The idea is simple: during high-intensity periods you laid as much as possible, while at the same time, the low intensity periods, you try to breath, in preparation for the next.
The essence of HIIT-workouts are more time effective fat burning, compared with the traditional heart steady low intensity.
For example, a study conducted by researchers at the University of Western Ontario, has proven that people burn more fat, performing 4-6 thirty second sprints (resting 4 minutes), compared to the process of sloping the treadmill within a period of 60 minutes.
Mathematically, this is very impressive. 17-27 minutes of HIIT training burns more fat than 60 minutes of conventional cardio. This is not a random phenomenon, because the same results were also obtained in many other studies.
The research gives a clear answer: if your goal is burning a greater amount of fat because of the short period of time, then HIIT-workout is the appropriate way to do this.
Although the exact time this process until there is no end to the clear, scientists have identified a number of factors. Studies show that HIIT-workout:
- Increases the metabolic rate and the 24-hour period;
- Improves insulin sensitivity in muscles, which helps the body better absorb and use the food (not to store it in the form of fat);
- Increases the muscle's ability to burn fat to produce energy;
- Raises growth hormone, which helps get rid of fat;
- Supports catecholamine levels, a substance that groups burning fat;
- Reduces appetite after strenuous exercise, which can help prevent overeating.
In addition to this, HIIT training has been effective, should not take more than about 20-25 minutes, and is a short cardiosense helps to better maintain muscle and strength.
4. Lift heavier weights
If you are in the eyes of your works, then you know that I am an advocate for the basic exercises heavier weights.
This type of workout provides 2 great benefits to a fat burning.
- It helps to maintain the strength, if the lack of calories, which in turn helps to maintain the muscles.
- This is drastically increases the basal metabolic rate for a few days after each workout, and studies show that this type of workout can burn hundreds of calories more, compared to the workouts with light weights.
Yet another advantage of the basic exercises with heavy weight is that most people have this kind of workout has caused the greater pleasure, than workout a large selection of repetition, but it requires greater success in the long term.
5. Take proven supplements for burning fat
Supplements are not the key to get rid of fat, but when you combine your right diet and workouts, you can significantly speed up this process.
Here is a list of my supplements for burning fat, which I use, and recommend.
Millions of people will not be pampering without the morning cup of coffee, but it is a powerful substance is lot more other features.
Caffeine helps to lose weight, increasing the amount of energy that the body consumes during the day, as well as increases strength, improves muscle endurance and anaerobic performance.
Studies have shown that the best results of caffeine are worthy to take the tablet or powder, although you have to be careful, to avoid the formation of tolerance at the.
Personally, I get my dose of caffeine in my pre-workout supplements "PULSE", which the vacuum cleaner also clinically effective doses of the four other ingredients, to improve the efficiency of workouts:
Yohimbine is an extract from one of the african plant, yohimbe.
Studies show that yohimbine is able to accelerate the burning of fat at the expense of blocking the activity of alpha-receptors of fat cells.
It allows the body to more quickly reduce fat stores, then you can be slimmer and burn the so-called "stubborn" fat.
Although yohimbine is a small function: increased insulin levels reduce the fat burning effect. If you want to fully benefit from the reception of yohimbine, then the key-t this if the training is starvation possible.
However, the useful properties of yohimbine, it does not end there. He teeb study more, if not simply helps to burn fat faster.
Studies show that yohimbine improves and prolongs the operational capacity, as well as to effectively fight against physical fatigue.
The use of pre-workout complexes, which is specifically designed for maximum lose fat during exercise is hunger possible, will help speed up the process.
To give the fat burners?
It helps to burn the fat 3-feet in several different ways:
- increase your metabolic rate;
- strengthen the effects in the fat burning substances, forms in the body;
- increases satiety after a meal.
Many companies are trying to sell fat burners, creating the impression that the process of getting rid of fat is too complex.
They are talking about to raise the oxidation of fat, while maintaining lean muscle mass maintain thyroid, stimulate thermogenesis, inhibition of enzymes is related to the accumulation of fat, stimulate enzymes which cause fat loss, saasteaste the level of hormones and neurotransmitters, reduce water retention, improving nutrient absorption and many other.
Yes, it's all aspects of fat burning, but this type of marketing is an attempt to dazzle the other terminology and pseudo-scientific half-truths I hope that you take the declared benefits of nominal value.
How to speed up the fat burning process stomach the same?
If you listen to this, what said to research the process of burning fat, then you will realize that there are only 3 ways to greatly his speed up:
Increase basal metabolic rate
Metabolic rate – this is the amount of energy that the body consumes during the day, and if the more are, the faster you can lose weight.
Simply put, fat burning to become apparent between the energy that the body consumes, and energy, which he consumes with food. Spend more energy than consume, and you lose fat.
Although there are many options that can help speed up the metabolism, but in the end they rely on that one (or both) of the following mechanisms:
- Stimulate cell production of a greater number of energy in carbohydrates and fatty acids.
- Decreased efficiency of the process, resulting in the production of cellular energy, thereby increasing the "price" of energy needed to meet the body's needs.
Reduce hunger sense
The main reason for the failure of diets is that people will not just fail long enough for them to stick. The desire to become the appetite and in the end there will be interference. And need to have days or even week of hard work to improve the situation, when in fact it is out of control.
Although some people have been given a lighter, almost all experience hunger or the appetite is to a greater or lesser extent. Such is human nature – indulging in your desires after deliberate or conscious prisoner food, and whether this behavior is the norm or not, but it prevents your goals.
Many substances are known for reducing hunger, while others – such as raising the satiety. If the combination of the tested additives is used effectively, you can successfully reduce hunger and appetite and get the maximum benefits from your diet
Edit to stay on a diet more enjoyable
Let: at the same time, when the work is over the body through diet, exercise, and impurities may be cool to change your life for the better to do, it is not so easy.
Some tablets and powders will not let you such a result. It requires work and time. Here is another reason why the diet does not success: people do not want to experience discomfort, through all of this.
For the case, when combined with a reduced feeling of hunger, if you make the process to stay on a diet more enjoyable, the culture of lack of due to improve your overall health, then it will be easier to adhere to your plans and the way the thing in the end.
Although the mechanism of fat burning by supplement – the topic is broad and complex, the practical implementation has remained simple.
Contrary to what many companies will have you believe, the direct stimulation to any of the proteins and enzymes that participate in fat burning, either does not work or its effect is not proven.
Burning fat – this is a complex process, flows throughout the body, and focusing on simple, key, and proven moments, all the rest is activated and acts accordingly.
My personal program to get rid of belly fat
Before we end, I want to share with you a program to burn the belly fat that has well helped me and thousands of people, with whom I have worked.
It starts with the lack of calories by 25%, high protein diet and also 4-5-year-old local strength training and 1.5-2 hours of HIIT-workouts a week.
This recipe get rid of fat. Remember that any supplements you do not help, if you do not adhere to the diet and not exercising.
A total of burning fat on the belly
Millions of people struggle with fat on the belly, without at any bizarre diet, additives and "tricks is releasing belly fat".
I should not do this. Not to anyone and not ever.
If you take a simple action, as provided in this article, you can get the emergency press six cubes, which have always dreamed of and you can it to keep the rest of your life.