CRAZY THINGS YOU MUST KNOW TO GET RID OF THE BELLY FAT?

belly fat
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Tips to lose belly fat effectively

Losing belly fat does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer.

Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.

Fast carbohydrates

Typically, fat that accumulates in the abdomen is a sign of blood sugar imbalance, mainly due to excessive consumption of fast carbohydrates.

Consuming fast carbohydrates is much easier to take in, not because of their caloric intake, but because of their effect on blood sugar.

Sources of fast carbohydrates are sugary foods such as sweets, sweetened juices, soft drinks, many breakfast cereals and dried fruits, and refined foods such as white wheat flour pasta, white rice, semolina, couscous and many bakery products.

Fast carbohydrates have a simple structure and can be used quickly by the body for energy.

The blood contains sugar in the form of glucose.

Eating sugary or refined foods raises blood glucose levels.

To reduce this, the pancreas produces insulin, which helps glucose get to the cells where it is needed to produce energy.

Excess, however, is deposited as body fat, often in the abdomen.

Therefore, preference should be given to slow-absorbing complex carbohydrates that take longer to digest.

As a result, blood sugar levels rise more slowly and glucose is used for energy, not to build the stomach.

Slow carbohydrates 

Slow carbohydrates are found in vegetables, most fruits (especially when eaten with skin) and whole grains, which are also much more nutritious than usual.

Regular eating is important to balance your blood sugar and reduce belly fat.

By not eating snacks or even whole meals, your blood sugar will drop too low.

This leads to fatigue, concentration problems and an irresistible feeling of hunger, which causes most of us to choose a sugary snack or junk food.

This raises the blood sugar too high again.

However, a high rise is followed by a sharp decline and a vicious circle.

Recommendations

Therefore, if you want to lose belly fat, aim to achieve as even blood sugar as possible.

To do this, you should give your body enough slowly absorbed carbohydrates at each meal to keep your blood sugar from falling too low or too high.

It is easiest to follow the plate rule for main meals:

  • half a plate of vegetables,
  • a quarter of a plate of animal or vegetable protein (meat, fish, poultry, eggs, dairy products, legumes)
  • and a quarter of a plate of whole grains.

Very often the latter is left out of this trio and is eaten only with meat salad, for example.

However, whole grain products are the main source of slow carbohydrates in the plate rule, and if you give it up, your blood sugar level may drop too low for the next meal.

Place two or three snacks between the three main meals.

Make sure you do not eat for more than four hours in a row.

For snacks, eat a combination of carbohydrates and proteins, such as one medium fruit (if a banana, half) with a small handful of nuts, wholemeal bread with hummus, or a few carrots with cottage cheese.

Combining carbohydrate-rich foods with protein helps slow the absorption of carbohydrates and the rapid rise in blood sugar.

Fatty acids

Sometimes nuts, avocado, coconut oil, cold pressed olive oil and cod liver oil are feared to be eaten due to their high caloric content.

However, each food in our body behaves in its own way, which makes it embarrassingly accurate to count calories.

The fatty acids found in the aforementioned foods are essential for the normal functioning of the body.

They are used, for example, to form tissue hormones, to ensure the function of cell membranes, the brain and eyes, and so on.

Very rarely are there anything left of them.

That is why these fats are not so easily stored as body fat.

At the same time, foods containing hydrogenated fats that contain the infamous trans fats should be left in the store.

Hydrogenated fats are usually referred to as “vegetable fats”.

Refined oils could also be abandoned due to their low nutrient content.

Animal foods contain saturated fats, which can accumulate as body fat if consumed in excess.

Therefore, consume animal foods in moderation:

  • poultry,
  • fish,
  • eggs up to two servings per day (one serving is a piece of card size)
  • and dairy products also up to two servings per day (one serving is a glass full).

Stress not only forbids us to sin with food, but also increases fat deposition.

Relax properly and find relaxing activities to help you relieve stress.

Crushed by stress, it is very difficult to lose belly fat, even if the food is very healthy.

Be sure not to forget the workout.

Not only does this speed up your metabolism, but it can take your mind away from the worries of the day.

Instead of endless sit-ups, focus on increasing daily exercise and training your whole body.

Recommended whole body workouts

  • powerwalk,
  • running,
  • cycling,
  • aerobics.

Recommended ab workouts:

  • crisscross,
  • crossover crunch,
  • crunch,
  • flutter kicks,
  • heel touch.

The most effective way to lose the lose skin from your waist is to use the waist trainer. It has also the effect of posture correction. 

The best  Dreambody waist trainer for melting the fat from your waist and absorbing it while you are working out you can find from our online store below.

HOW TO TIGHTEN ARMS AFTER LOSING WEIGHT WITH PHYSICAL EXERCISE?

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Fat accumulated on untrained arms and hanging stretched foam after losing weight may resemble wings that can easily be removed with physical exercise.

You can get rid of them with physical exercise such as by training triceps, which we tend to use little on a daily basis.

You can get rid of the “wings” under your arms by training your triceps. The Medical News Today portal provides step-by-step instructions for training your arm at home or in the gym.

These are more common in older and overweight people. As the body ages and physical activity decreases, muscle tone decreases. The main arm muscles are the biceps and triceps. The first is at the front of the arm and the last at the back.

Triceps are often weaker because the body does not use them directly for lifting or carrying. Strengthening the triceps can trim the excess fat and skin on the arms. Long-term change also requires changes in your diet and exercise regimen.

Some physical exercise recommended

Warm up

  • marching on the spot,
  • arm and shoulder circles,
  • alternating knee lifts,
  • arms outstretched over head,
  • slight bends on both sides.

Warming up for 10 to 20 minutes before training reduces muscle injuries.

Some exercises should be performed with small dumbbells. Alternatively, water bottles can be used.

NB! It is recommended to choose the difficulty with which training becomes difficult during the last repetitions of the exercise.

From the list of exercises, you could choose four or five exercises and work out a few times each week. Repeat the exercises 10-15 times.

1. Triceps curvature



Sit on a stable bench or on an equally high surface. Grab the edges of the chair and lift your weight off the chair to your hands. Hands should be behind the body, elbows at right angles. Bend your hand to lower your body and raise yourself again.

2. Arm curves



When doing arm bends, make sure that the body is in a straight line. The only points that touch the floor are the toes and palms. Place your hands under your shoulders and stretch your arms out, slowly bend your elbows almost against the ground and push your body up again with your arms.

3. Push ups against the wall

 

Stand with your arms outstretched from the wall. Place your palms against the wall shoulder-width apart and bend your arms and bring your shoulders against the wall.

4. Plank

 

Be in a curved position, hands directly under your shoulders. The body should be straight, look at the floor so that the neck can be straight. Gently strengthen the abdominal muscles. Hold the position for a few seconds to a few minutes.

5. «Astronaut»



Exercise involves many different muscles at once and speeds up the heart rate. Start from a standing position, squat and place your hands in front of your feet. Holding your palms down, jump your feet into the plank position. Do the same exercise upside down and jump back to the squat and up to the standing position.

6. Armrests

 

A three-part exercise that trains the muscles of the shoulder and arm. This should be done with dumbbells. Stand at hip width. Hold the dumbbell in both hands with the palms facing the body. Raise your arms forward to shoulder height and then to your side. Finally, put your hands down back.

7. Raise your arms

 

This exercise deals directly with triceps and requires one dumbbell. The arms should be in line with the ears. Start with curved elbows, then stretch your arms out until they are perfectly straight. Bend your elbows back down until they are in the starting position.

8. “Down looking dog”

 

This yoga position helps to stretch the arm and abdominal muscles. It can also increase flexibility in the hips and shoulders. Start with all fours, knees and hands on the ground. The back should be straight and parallel to the floor. Raise your hips and position the letter V upside down. The palms should be on the ground, but the heels may come off the ground. Keep your abdominal muscles tight, breathe evenly and hold the position for a few minutes.

 

The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

In any case, the frequency and duration of your exercise program are more important than its intensity.

Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.

 

 

AMAZING SCIENTIFICALLY PROVEN 8 HIIT TRAINING USEFULNESS FACTS FOR THE BEGINNERS

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The best advice of fitness always comes from the fitness professional. They have the experience we don’t have. Some tips hereby.

Fitness professional: CHRIS ANTONI “Tailor Made Fitness”

“The best advice for motivation is to be consistent, ” said Tailor Made Fitness leader Chris Antoni.

 “Do the right things because they guarantee the results you want. Yes, it’s hard, but believe in yourself and be positive. ”

And don’t compare yourself to others because it won’t get you anywhere. “Remember, this is an individual process and only you can change yourself,” Antoni explained.

“Surround yourself with people who encourage you on your journey to improve your form.”

Fitness professional: Medical News Today

Cardiorespiratory endurance indicates how well our body can supply fuel during physical activity via the body’s circulatory and respiratory systems. Activities that help improve cardiorespiratory endurance are those that cause an elevated heart rate for a sustained period.

These activities include:

  • swimming
  • brisk walking
  • jogging
  • cycling

People who regularly take part in these activities are more likely to be physically fit in terms of cardiorespiratory endurance. It is important to begin these activities slowly and gradually increase the intensity.

Exercising increases cardiorespiratory endurance in a number of ways. The heart muscle is strengthened so that it is able to pump more blood per heartbeat.

At the same time, additional small arteries are grown within muscle tissue so that blood can be delivered to working muscles more effectively when needed.

Fitness professional: Johns Hopkins

Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.

The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

Fitness professional: MedlinePlus

Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include

  • Choosing low-fat, low-calorie foods
  • Eating smaller portions
  • Drinking water instead of sugary drinks
  • Being physically active

Fitness professional: Healthline.com

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.

In any case, the frequency and duration of your exercise program are more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.

Fitness professional: American Council on Exercise (ACE) 

Regular exercise combined with other healthy lifestyle habits can strengthen the immune system.

As Gleeson notes in the Journal of Applied Physiology, “While engaging in moderate activity may enhance immune function above sedentary levels, excessive amounts of prolonged, high-intensity exercise may impair immune function.” 

Fitness professional: National academy of Sports Medicine (NASM)

Consider HIIT as strength training for the cardiac muscle of the heart. The high-intensity intervals help the heart become more efficient at moving blood around the body, reducing the risk of developing heart disease.

High-intensity work intervals rely on anaerobic glycolysis to produce adenosine triphosphate (ATP), the chemical used for energy, from glycogen without oxygen. Anaerobic glycolysis helps muscle cells become more efficient at metabolizing carbohydrates and helps reduce the risk of developing onset diabetes.

HIIT could help reduce the risk of developing Alzheimer’s or Dementia.

Fitness professional: International Sports Science Association (ISSA)

All good trainers know their clients need both cardio workouts and strength training. HIIT is more suited to cardio workouts. You certainly can use weights and do strength training during a HIIT workout. For high intensity, expect to use bigger weights and to move fast. 

When it comes to improving overall fitness, the type of workout you choose is less important than exercising regularly with a combination of strength and cardio. What circuit training and HIIT have in common is that doing either one is better for fitness than doing nothing. Both will make you fitter and improve your health. 

HIIT is very good for burning calories, both during the workout and after as it raises your metabolic rate for hours. It is also a good way to build cardiovascular fitness. Circuit training has a lot more variety, so the exact fitness benefits you’ll get from it depend on the exercises, pace, and effort. Potentially, circuit training can build cardio fitness, strength, and agility. 

The original researchers who developed the Tabata type of HIIT workout found that it improves both aerobic and anaerobic fitness. Compared to a standard HIIT workout, participants who did Tabata workouts saw bigger increases in each type of fitness, especially anaerobic.

For more personalized questions don’t hesitate to ask 24/7 from personaltrainer@dreambody.lv

TIPS WHY TO START WITH HIIT NOT WITH POWER TRAINING

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High-intensity interval training gives you better shape and makes you stronger and more flexible, training only a few times a week. It’s not a power training, that typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power..

Sounds good?

Tips to get you started (not for  a power training)

HIIT or the high-intensity interval training consists of short and intense training spurs followed by a break or calmer exercise.

  • First of all, HIIT training is a great plus – it does not require a sports club membership or special equipment as the power training, but just time (a 20-minute training is good to start with) and sports shoes.
  • Equally important is how phenomenal its effect on cardiovascular training is.
  • In addition to overall muscle strengthening through exercises such as squats, arm bends and stools, Chris Antoni, a personal trainer and head of Tailor Made Fitness, said it also improves oxygen consumption and results in better results than longer moderate workout.
  • One of the first studies of HIIT training revealed that people who road a bicycle intensively for four minutes five times a week improved their VO2 max (maximum oxygen consumtion) by 15% in six weeks.
  • By comparison, the same figure was 10% for those who did moderate strength training or power training five times a week.

Scientifically proven studies of HIIT

  • Studies have also shown that it can benefit people with certain health conditions.
  •  A study published by the University of Turku in 2017 found that just 2 weeks of HIIT training increased glucose metabolism and insulin sensitivity in type 2 diabetes and pre-diabetes, and better than regular moderate- intensity training.
  • However, a 2017 Frontera University study  found that HIIT lowered high blood pressure for 2 months.
  • And it can be said that HIIT is a n incredibly effective calorie burner. A study published by the Journal of Strength and Conditioning Research found that HIIT burns 25-30% more calories than endurance training, cycling or treadmill running for the  same length of time.
  • This effect continues even after you finish training.
  • When you do a high-intensity workout, your body needs more oxygen or rest, which means that your metabolism works at a higher level. The body continues to burn calories after the workout, as it must return to normal rest.    
  • A 2015 study published by the Sports Medicine Open found that burning calories in the body after a workout is stronger after HIIT workouts than jogging or endurance training.
  • To get the most out of HIIT training, Antoni recommends doing 30-minute workouts five times a week to match your level.
  • But if three or four times seems more realistic, it’s also enough to see results if you train hard enough and consistently. “I believe it’s best to start with a 10-minute workout and move on to 15, 20 and 30 minutes when endurance and strength have improved. If a person is already in better shape, it could be 20 to 40 minutes. If you’re very good form, then 40 to 60 minutes, “explained Antoni.
  • If you have a very tight time, then even one minute is better than nothing.
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For more personalized questions don’t hesitate to ask 24/7 from personaltrainer@dreambody.lv