How do you exercise to burn belly fat as quickly as possible and build your body in general?
Marcin, in order to burn the fatty tissue from the abdominal area, you should do aerobic training. You can develop your body, and thus increase muscle mass, by exercising to strengthen individual muscle groups at the gym. The most important strategies in the fight for a beautiful belly are systematic exercises to strengthen muscles, burn fat and a properly balanced diet. Without combining all these factors at the same time, it will be difficult to achieve the dream goal of improving our appearance. There are many "rules" or so-called training regimens that allow you to work on shaping a nice figure around the tummy. I suggest you combine aerobic training, i.e. training that burns fat tissue, with strengthening exercises. The increased amount of adipose tissue, which is often the result of the accumulation of excess calories with insufficient physical activity, is evenly distributed throughout our body or accumulates in one place in the form of the so-called "sleeves" around or below the waist. In order to get rid of these "reserves" and expose the abdominal muscles that are painstakingly carved during exercise, aerobic training is needed, carried out at a moderate pace, systematically 3-5 times a week for at least 40-60 minutes. This can be cycling, brisk walking in the field, training on a stepper or treadmill, inline skating or swimming. It is important to perform it at the intensity that is right for you, optimal for fat burning. The intensity is best determined based on the maximum heart rate, which is the highest heart rate at which our heart can work during maximum effort in one minute. The easiest way to estimate them is: 220 - (minus) age for men and 226 - (minus) age for women. The value we got is our maximum heart rate. It has been assumed that the optimal training intensity to burn fat and develop endurance is the heart rate range of 65%. up to 85 percent maximum heart rate. So calculating 65 percent. and 85 percent from our maximum heart rate value, we get the range of heart rate values within which we should fall during our training. For example, a 30-year-old man has a maximum heart rate of 190 beats per minute and a heart rate rangesuitable for fat burning ranges between: 190x65%=123 and 190x85%=161. Exercise heart rate can be checked by palpation, i.e. by placing your fingers on the carotid artery or with a heart rate monitor. When you're finished, it's a good idea to do some stretching exercises and move on to some strengthening exercises. Beginners can perform 8-10 repetitions of each of the exercises presented, intermediate people can perform 10-16 repetitions and advanced ones can perform 16-20 repetitions. If you feel up to it, you can increase the number of repetitions to make your abdominal muscles "tired", which is a slight "burning" feeling of the muscles. Perform all exercises in 2-3 series, resting for about 30-40 seconds between them. The exercises I suggest involve both the straight muscles and the oblique abdominal muscles. They can be performed with a small ball to increase efficiency. Exercise 1 Raising the torso and hips with the ball pressed between the legs. Lie on your back, lift both legs straight and squeeze the ball between your feet. Place your bent arms behind your head and open your elbows outwards. Contract your abs, lift your hips and chest off the floor, hold it for a few seconds, and then come back to the starting position. Exercise 2 Raising the torso to the straightened leg. Lie on your back, bend your knees and place your feet on the floor. Raise your right calf, straighten your right leg, and position it so that your thighs are parallel to each other. Squeeze the ball between your knees. Rest your hands on the back of your head without pressing down on it. Raise your head, shoulders, and chest off the floor and return to the starting position. Exercise 3 Twists of the torso with raised legs. In a supine position, bring your bent arms behind your head, bend your legs at right angles and lift them off the floor. Squeeze the ball between your knees. Raise your shoulders off the floor and twist your torso to the right, bringing your elbow to your knees. Return to the starting position and repeat the exercise to the other side. Exercise 4 Raising the body while lying on the side. Lie on your side. Bend the upper arm at the elbow and place it behind the head and place the lower arm perpendicularly in front of you. Place the lower leg on the ball and lift the upper leg slightly off the floor. Raise your upper body toward your extended leg, flexing your oblique muscles and keeping your balance on the ball. Exercise 5 Simultaneous lowering of the torso and bent leg. While lying on your back, lift both legs bent at the knees. Squeeze the ball with your hands and on your outstretched arms above your chest. Raise your chest off the floor by flexing your abdominals, and lower your torso and right leg towards the floor. Repeat the exercises for the other leg. Exercise 6 Twists of the lifted torso. Lie on your back, bend legs on the floorsqueezing the ball between your knees. Raise your torso off the floor by flexing your abs. Turn your torso right, lift it up and turn left. Repeat the exercise as many times as you want without lowering your chest to the floor. Exercise 7 Lowering straight legs. Lying on your back, raise both legs straight up and squeeze the ball between your feet. Bend your arms behind your head and lift your torso off the floor. Slightly bend your extended legs towards the floor, keeping your lumbar spine glued to the floor. Exercise 8 Tightening the abdominal muscles while sitting down. Sitting on the support, bend your knees and squeeze the ball between your feet. Bring your knees to your chest and return to the starting position. No less important than regular exercise is rational nutrition. It constitutes 50 percent. success in the fight to get rid of excess fat. In your diet, try to reduce the amount of carbohydrates in the form of sugar, sweets, cakes, wheat flour, white bread, pasta, fruit and fruit juices and fats. However, the amount of products containing dietary fiber should be increased, i.e. coarse-grained bread, groats, dark pasta, brown rice, oatmeal, raw vegetables. The source of protein should be mostly cooked or grilled lean meat or fish. It is also important to eat small amounts 4-5 times a day so that the interval between meals does not exceed 3 hours. It would also be worth setting the same time of eating and providing the body with 6-8 glasses of lukewarm, non-carbonated water every day. The more comprehensively we act, using a systematic and long-term combination of a well-composed diet and exercise, the greater the chance of success.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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