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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 28 references cited in this article that you can see at the bottom of the page.
This article has been viewed 23,747 times.
A lot of people face problems while losing weight. Reducing excess belly fat isn’t just for cosmetic purposes: visceral fat – the type of fat that is concentrated mainly in the abdomen – will cause the body to produce a variety of stress hormones that affect the production process. insulin production. As a result, excess belly fat leads to complex diseases such as type 2 diabetes and cardiovascular disease. [1] X Research Source There’s no way to lose belly fat alone, but diet and exercise will gradually burn belly fat. Knowing how to lay the first bricks for losing belly fat can help you feel better and lead you to a healthier and more active lifestyle.
Steps
Change your diet
- Soy protein
- Legumes and beans
- Nuts
- Fish
- Poultry meat with skin removed
- Lean beef or pork
- Low-fat or fat-free dairy products
- Olive oil
- Soybean Oil
- Corn oil
- Sunflower oil
- Salmon
- Mackerel
- Herring
- Trout (Trout)
- Walnut
- Sunflower seed
- Tofu
- Soy bean
- Legumes and lentils [11] X Research Source
- Apples [12] X Research Source
- Apricots [13] X Research Source
- Banana [14] X Research Source
- Carrots [15] X Research Source
- Corn [16] X Research Source
- Mango [17] X Research Source
- Orange [18] X Research Source
- Some Types of Pasta [19] X Research Source
- Functional foods
- Fat-free or low-fat dairy products
- Kale
- Salmon
- Tofu (contains calcium sulfate)
Exercise and be physically active
- SMART goals include specific ( Specific ), controllable ( M easurable), achievable ( A ttainable), realistic ( Realistic ), and time -limited. For example, instead of saying “I want to get stronger”, your goal would be “I want to push a 50kg barbell 3 times in a row for 3 months”. Or, “I want to lose 5kg in 4 months”.
- After you set a goal, you can plan to accomplish it. What do you need to do to achieve your goal?
- As soon as the goal is achieved, you will start thinking about setting and completing the next SMART goal.
- Walk
- Take small steps/jog
- Cycling
- Swimming
- Skiing
- Take the stairs
- Workout with full body exercise machine
- Rowing
- Aerobic dance
- To be effective when doing HIIT, you need to exert 90% of your strength in each high-intensity exercise. That means you won’t be walking, jogging, or jogging, but sprinting so fast you can’t even talk. [29] X Research Sources
- Start with a 30-second high-intensity exercise, then rest (either by walking or doing low-intensity exercise, not standing still) for about 1 minute. Over time, you’ll be able to do high-intensity workouts for longer periods of time (try 60-90 seconds) and reduce rest intervals 1:1 (such as high-intensity workouts). altitude for 90 seconds then rest for 90 seconds). [30] X Research Source
- Start your HIIT workout with a 5-minute warm-up, then do 20 minutes of HIIT, and relax for 5 minutes.
- Try cycling, sprinting, and rowing. [31] X Research Source
Lifestyle change
- Adults should sleep about 7-9 hours per night.
Advice
- Track your progress by measuring, taking “before and after” photos and checking your weight at least once a week.
- Cook at home when possible and use olive oil or nonstick spray instead of butter. When eating out, you should choose protein-rich foods instead of starchy foods like pasta. Ask to separate sauces and dips to cut extra calories.
- Find a “teammate” with a workout or diet to help you stay motivated.
- Consider hiring a dietitian or personal trainer to help you stay on track and stay motivated.
- Focus on your goal. Perhaps thinking about how you can fit into your favorite outfit will help.
- Log or create a workout log to see your progress. There are many apps that help you do this.
- Be confident and try to eliminate stress and unhealthy foods.
Warning
- Be careful when using any exercise equipment because sometimes you can hurt yourself.
- If you’re new to exercise, or just recovering from a medical condition, talk to your doctor before starting a new diet or exercise routine.
This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 28 references cited in this article that you can see at the bottom of the page.
This article has been viewed 23,747 times.
A lot of people face problems while losing weight. Reducing excess belly fat isn’t just for cosmetic purposes: visceral fat – the type of fat that is concentrated mainly in the abdomen – will cause the body to produce a variety of stress hormones that affect the production process. insulin production. As a result, excess belly fat leads to complex diseases such as type 2 diabetes and cardiovascular disease. [1] X Research Source There’s no way to lose belly fat alone, but diet and exercise will gradually burn belly fat. Knowing how to lay the first bricks for losing belly fat can help you feel better and lead you to a healthier and more active lifestyle.
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