Abs workout is 'the easiest, but also the toughest.' The simple thing is that the average abs can be practiced at home, not necessarily in the gym, or in any particular weight training machine. In fact, my abs exercise daily Time adds up to 30 minutes and requires only one piece of yoga mat from start to finish.
However, its difficulty lies in the obvious abdominal muscles and body fat must be low, otherwise the line hidden in the fat simply can not get out, practice is white practice. And practice to a satisfactory level of fire, but also often exercise To maintain, or very easy to disappear, then I will lose weight from diet, exercise and abdominal exercise to describe.
Abdominal exercises do not require a very painful exercise, but this is a diet, exercise and exercise with the tripartite process, in accordance with the starting point for everyone to adjust the conditions in my case, abdomen fat is not much, weight loss You can easily, practice abdominal muscles spent a total of more than a month, the naked eye can see the effect.And there are people who have exercise habits, exercise habits may remain the same as before to see someone say 'as long as enough Thin, naturally have abdominal muscles', this sentence is not too right. Very thin people will naturally see some lines, it is more like a vest line, not a block of abdominal muscles, is their own muscles, ammunition is very thin , Most people long-term to maintain that posture is very hard .Light weight loss not exercise, muscle lines must not be obvious .Low body fat people, practicing abdomen is very easy, so if you lose weight fat again abdominal exercises, it is not more effective I am not a professional coach to share only my personal experience is not harmful to the body, for your reference.
First of all, in the end body fat and exercise abdomen what is the proportion? Before on the network to see a successfully trained beautiful abs boy, he provided the data is:
Male body fat higher than 30%, girls higher than 35%: first reduction practice;
Male body fat in 15% -30%, girls in 20% -35%: while reducing edge training;
Male body fat less than 15%, female body fat less than 20%: Please direct training.
The first step, weight loss diet
Weight loss is not to eat, what to eat and what to eat on the diet.Nothing to eat will only make the body metabolism pause, skin deterioration, depressed mood or even irritable, and finally prone to overeating cause anti-effect.When weight loss, do not be too hungry, Do not be too full, eat 7-8 points full.Human hunger is divided into: physical hunger and psychological hunger.Physical hunger is the body really needs nutrients, such as stomach, stomach pain, limb weakness, this hunger comparison Good solution to carry some healthy food, such as bananas, apples, sugar-free salt and almonds, big tomatoes, etc., when hungry can always replenish, do not let your brain have 'ah, I'm so hungry, and so on What must I eat? '
Because once you have expectations of food, your hunger becomes a psychological hunger, that is, you eat your favorite food, the brain will be satisfied, that is, to eat cool, while those who make you happy Sense foods are rarely healthy (unless you love to eat carrots or celery).
What can eat what can not eat it? The basic diet weight loss rules are: ring plus sugar, a little more vegetables, starch time. Next, I will taste to classify, explain in detail.
Acidity: vinegar is good, you can eat, often can replace the sauce, is a no-cost option citrus acid is any harm, but please note that the amount of sugar, do not drink canned fruit juice and then cheat myself said today In fact, even a freshly squeezed, unsweetened fruit juice, a cup of fruit is squeezed into pieces and already contains too much fructose, which is to be avoided because of the amount of sugar added to the process.
Sweet: what dessert cake, chocolate, ice cream, candy, all do not think, watermelon, cantaloupe, grapes and other high sweetness of the fruit also try not to, of course, sugary drinks can not drink.We are very clever, and my heart actually Do not know what to eat, please do not lie to yourself.
Bitter: I have little contact with bitter food, memory seems to be only bitter gourd bitter gourd diuretic elimination of edema, you can eat.But bitter gourd is often used to eat with salted egg yolk, salted egg yolk calories high, pay attention.
Spicy: peppers can help perspiration, promote metabolism, for weight loss .However, it refers to the pepper, not refers to spicy.spicy and oil is good friends in the food, often someone said to lose weight but also to eat spicy pot, Soup on a layer of oil, ingredients are stained, of course, is to lose weight.
Salty: Salty is not particularly compact for weight loss, but most people will avoid it because too much sodium is a burden on the kidneys, while sodium causes edema, does not drop in weight and looks thin, Without a sense of accomplishment, many people give up.
Oil: Before that weight-loss to quit the ring or sugar, in fact, not completely can not have oil. The body still need oil, the skin will be bright, defecation will be smooth.But the oil intake from good oil, such as olive oil, vegetable oil (Black sesame seeds and avocado is a good thing.) The concept of "ring" refers to fried, fat, and unsaturated fat.What is more of a fried and fat meat? Unsaturated fat foods are actually very simple, Is the animal cream containing foods, such as pastries and potato chips biscuits like snacks.
Protein: This is a nutrient that is very much needed for weight loss, especially when exercising in the abdominal muscles, which rely on protein intake. The protein at weight loss is preferably egg, white meat (chicken, fish, seafood), milk, lean beef Yes, pork fat is high, try not to.
Starch: Many people say that weight loss can not eat starch, I think not necessarily, mainly to see when to eat. Many people do not eat starch feel not full, will be happy, so to eat breakfast (breakfast and lunch), do not Eat refined starch foods (white rice, noodles, potatoes, white toast), instead of brown rice, cereal, buckwheat noodles, purple sweet potato, whole wheat bread instead of bread, dinner, do not eat starch.
Seasoning: Avoid sticky sauces, what ketchup, salad dressing, yellow mustard, sauces, jam can not only breakfast can eat a teaspoon of sesame or peanut butter, soup can not drink class. Seasoning is a good helper pepper, vinegar, lemon, sesame.
Drink: Please water-based, drink plenty of water can promote metabolism, is very important for weight loss.Suggested drinks do not drink, really can not accept the unflavored water, you can squeeze a little lemon juice or grapefruit juice in the water. Tea and coffee can not add sugar, skim milk up to add some.
Rest assured eat: all kinds of vegetables, 蒟 蒻, mushrooms, fungus, tofu, tomato, seaweed (seaweed can, but be careful too much salt edema), green kiwi, guava.
When to eat: all the food every day, you eat before 7 pm, four hours before going to sleep do not eat.
My breakfast at work is: banana + low-fat milk + sugar-free cereal + tea + egg;
Lunch: If you can not choose ribs rice, brine chicken legs will be less oil, peeled, vegetables, water to oil;
Dinner: most vegetables, no oil and meat, with reeling, mushroom and tofu to increase satiety; truffle olive oil scrambled eggs + boiled broccoli.
Qing-stool will be: fruits and vegetables eat enough, or less water to drink, are likely to cause constipation.Many people in travel or busy life, there will be no toilet problem.Such people often have lower abdomen Convex, feels like a big belly. This time you can do:
1, wake up every morning, massage the small intestine by hand.With the navel as the center, slowly massage with a point force.If you press hard and hard, may be stool, take a moment to press open, and then get up and drink a glass of warm water , After some time to eat breakfast.
2, I occasionally drink fruit enzymes, about 8-10 hours after the effect will be.This brand of many products, please choose to allow you to excretion, rather than diarrhea kind, will not cause dehydration, or life On the trouble.
Please note that supper is the enemy of weight loss, a day of hard work will be abandoned in the supper or even retrograde, so another secret to thin is to go to bed early, adequate sleep will be thin, but also less likely to be hungry because Break the ring, this part please use willpower.
For a long time, my basic diet is to follow the above rules, but everyone has weaknesses, like I like sweets, so the biggest challenge for me is to quit sweet, of course, I can not help it, so I gave I broke my chance twice, and if I had good exercise and diet every week, I would reward myself for a sumptuous brunch with cheese and butter over the weekends, but the supper would have to be controlled. Diet can be developed, the less the break the ring, the exercise will not be so hard.
On the contrary, if you really can not eat, that life can not eat what it means, then please exercise more!
The second step: aerobic exercise
The simplest part of exercise, almost no explanation, the focus is to do. Weight-loss exercise refers to aerobic exercise, that is, exercise cardiopulmonary exercise, such as: swimming, running, walking, jumping rope, bicycles, steppers , Aerobics, etc. If your body fat is high, 45 minutes of continuous exercise a day, people with lower body fat, at least three times a week, each 45 minutes. Swimming to freestyle, frog useless. Fast, jogging can be, or even go fast, the key is to maintain more than 45 minutes.
Note that before and after exercise to stretch, especially the legs, to avoid muscle clumping.If it is after dinner, you can also take a bath to relax the muscles.
Finally, exercise abs!
If you have been thin, or had body fat is not high, then you can directly start exercising abdominal muscles. Drink what biceps muscle back muscle thigh muscle than the abdominal muscle is really good practice too much because the core muscle It does not take 1-2 days for the muscles to rest and exercise every day, so you do not have to excuse yourself.
Abdominal exercises do not take too much time every day, my practice is abdominal strength training for 8 minutes + abdominal tearing + treadmill exercise.
8 minutes abdominal muscle training points 1-3, mainly practicing vest line and the upper abdomen. Each section is very short, not much time spent, we can search for themselves. Three sections of the action are similar, but the higher the level , The more the number of actions. The focus is not to do faster, but to do the standard. My own experience, the beginning of the neck will be very hard, because the strength of the abdominal muscles is not big enough, the body will be unconscious with the upper vertebra to complete Action here do not hurry, as long as the daily exercise, abdominal strength, the situation will be improved.
Give Welfare: Come and see how you should lose weight?
Want to slim down? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 slimming fitness college ' WeChat (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords '21 days' Nine girl will give you immediately!
