The 5 Best Exercises for Lose Weight
How to Reduce the Bulk in the Waist area Through Nutrition and Training
Sides often form in both women and men. Many try to remove them with crunches that target the obliques, but this is not the most effective exercise. To remove the sides, you need to work in a complex: maintain household activity, eat right and devote time to training.
How to Eat to Remove the Sides
Healthy eating is the key to lose weight if you are trying to get rid of fat in any part of your body. Cutting out sugar is one of the best ways to improve your diet.
Eating too much sugar can lead to an increase in body fat, especially in the abdomen. Sweeteners such as table sugar, corn syrup, and honey contain a simple sugar called fructose. Many studies have shown that it also contributes to an increase in belly fat.
It is important to include healthy fats in your diet. They are found, for example, in avocados, vegetable oils, seeds, and some types of fish. These foods make you feel full longer and consume fewer calories throughout the day.
Top 5 Exercises for Weight Loss
To remove fat on the abdomen and sides, it is necessary to provide the body with additional calorie consumption. The sides cannot be worked out separately: external exposure is ineffective for subcutaneous fat. But complex interval training with active cardio works well.
Try including running, elliptical, or cycling in your exercise plan. Strength exercises and stretching do not get rid of body fat, but help strengthens muscles, and make the body more flexible and toned.
1. Jumping Jack
This cardio exercise for almost all muscle groups increases endurance and allows you to burn a lot of calories.
- Stand straight, feet together, hands along the body.
- Jump up, simultaneously spread your legs, and raise your arms above your head, connect them at the top point.
- With the next jump, return to the starting position. Do it at an affordable pace for 30-40 seconds.
2. Sumo Jumping
An advanced version of the previous exercise. Start in a squat position with your arms lowered perpendicular to the floor. In a jump, straighten up, raise your arms above your head and bring your legs together. Repeat 10-15 times.
3. Mountain climbers
“Mountain climber”, or “horizontal running”, is a good exercise that provides stress on the press and strengthens the muscles of the core.
- Starting position – plank on straight arms, shoulders strictly above the palms.
- Pull the knee of the right leg to the chest without changing the position of the rest of the body, and then return it back and repeat on the other leg.
- Vary the pace from a slow pace for perfect technique to a faster and more intense workout.
4. Side Plank
An excellent exercise for reducing the sides.
- Get into a side plank position and keep your balance.
- Once you find your balance, put one foot on top of the other and raise your arm up.
- Now lift your leg and straighten it. At the same time, try to touch your toes with your hand, and then return to the starting position.
- Do 15 repetitions on each side.
– Also, Read our article for a more detailed plank workout!
One of the most effective multifunctional exercises due to the active change of planes. It helps to pump all muscle groups and is included in the complexes of high-intensity training. It is enough to add a few repetitions of burpees to other exercises to make the training as effective as possible.
The question of getting rid of the so-called sides, or fat deposits of the abdominal region (even if there are more deposits from the back), is quite common since our body must regulate energy exchange and temperature.
Therefore, the task of getting rid of the sides arises in both men and women, regardless of age.
The mechanics of fat deposits is quite simple: in the cold season, the body temperature decreases, and to protect the internal organs, the body accumulates a thermal cushion in the form of adipose tissue. In addition, this tissue is a source of a large amount of energy that the body saves “for a rainy day.”
Of course, to work with these areas, nutrition is the main method of volume reduction, taking up to 80% of significance in the process. But you should not forget about training, despite the fact that without them there will also be a result. In the training process, the desired result is achieved faster and is fixed for a long time, and all that needs to be done afterward is to create supportive activity.
Targeted training in its methodology does not differ much by gender, but traditionally, men need to work a little more intensively than women, within the same exercises.
In classes, the main goal is to accelerate metabolism and spend a lot of energy during and after training, the most effective format of work will be (high-intensity interval training), the essence of which is a short (up to 30 minutes) work of the body at maximum intensity using cardio-functional and strength exercises for time intervals.
This type of training has limitations: it is not recommended to train according to the high-intensity method for people with problems of the cardiovascular system and if during basic exercises (squats, resistance bands, planks (reverse plank), lunges) a person feels pain.
To achieve a quick effect, classes should be carried out three to four times a week, and it is ideal to combine high-intensity training with other types of activity: strength exercises, cardio, and functional.
Building a workout
- For example, in the first week of high-intensity training leave two times, one strength training, one cardio;
- In the second week – three times the high intensity, one – cardio. And so combine for two to three months. The stress of the body will give an increase in energy metabolism, and, as a result, the sides will go away very quickly.
It is important to remember that any workout begins with a warm-up because without preparing the body, the likelihood of injury increases: sprains in the muscle fibers, problems with the ligaments of the joints.
It is necessary to provide the joints with synovial fluid, warm up the muscles and prepare the nervous system to control movements. The main part of the training should not focus on working with the abdominal area, since locally, only exercises on the sides will not achieve results.
Training should be complex and energy-intensive. Therefore, the combination of cardio exercises with other types (strength and functional) will correctly start the fat-burning process. Although inserting exercises for the abs is, of course, important.
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