Burn belly fat with effective exercises. Exercises to burn fat at home. A set of exercises for burning fat for men and women

To get rid of excess weight There are many different training programs, diets and techniques.

Moreover, there are so many of them that a person ignorant of sports can simply feel dizzy from all this diversity. So what are the best exercises for burning fat? To find out a detailed answer to this exciting question, read on.

Before you begin learning the exercises described below, it is important to remember a few points:

• Before each workout, do a 10-15 minute warm-up, which will warm up your muscles and protect them from injury;
• 1.5 hours before physical activity it is necessary to eat food with a large amount of carbohydrates and moderate protein content (for example, rice with chicken);
• After training, the meal should arrive no earlier than 45 minutes after the end of training.

Run

If you don’t know where to start losing weight, be sure to include daily jogging in your daily routine. You can also run more intensely, but 3 times a week. You can run either early in the morning or in the evening, depending on how you feel. During this well-known exercise, the respiratory system, abs, thighs, buttocks and abdomen develop perfectly. About 500–600 kcal are burned in 1 hour.

Swimming

Many people love to visit the pool several times a week. It is worth noting that this hobby can bring not only pleasure, but also a lot of benefits for your entire body as a whole. During the swimming process, almost all the muscles of your body are evenly involved. In addition, such water procedures have a very beneficial effect on the condition of the skin. With an intense workout, you can expect to lose 800 kcal in 1 hour.

A ride on the bicycle

If you have the opportunity to navigate the streets of your city by bicycle, then be sure to take advantage of it. The harder the climbs and the faster the pedaling speed, the better the effect you will achieve. As an alternative to speed riding, you can use an exercise bike. At the same time, the muscles of the legs, buttocks, abs and thighs are actively involved in the work. Loss 500-700 cal/hour. But these are not all the best exercises for burning fat that you should know.

Dancing

If you are already many years old, then there is absolutely nothing to be shy about. In many private clubs and public institutions there are clubs that teach dancing to quite adults. If you are very shy, you can practice at home by watching various sports video programs. At the same time, your whole body works. All you have to do is turn on your favorite upbeat music and have fun with health benefits. At the same time, about 500–700 kcal are lost in an hour of dancing.

Jump Squats

If you find it difficult to squat, you can hold on to the back of a chair or the leg of the bed with one hand. And if you can squat 15–20 times without much difficulty, then add a jump to each squat. At the same time, the buttocks, leg muscles, thighs, calves are actively worked, and the abs are slightly involved. In just 20–30 minutes of active jumping squats, you can burn about 400–500 kcal.

Torso raises

When thinking about losing weight, many people imagine a flat stomach with sculpted abs. And the best exercise for developing these muscles is torso raises. It is enough to lie down and rest your feet, for example, under the bottom of the sofa. Interlock your fingers and place them behind your head. You can bend your legs a little. Now smoothly lift your body to your knees and just as slowly return it to the floor. To make the exercise even more challenging, you can add side turns with your body. In 30 minutes of active crunches on the floor, you can actually burn about 300–400 kcal.

Plank

Unlike previous exercises, the plank emphasizes static load on your muscles. At first glance, everything is simple. Take a lying position as if you are going to do push-ups. Now rest your forearms on the floor so that the angle between them and your elbows is 90 degrees. Try to keep your back perfectly straight and your abdominal muscles tense. For the first 20–30 seconds, standing in this position will be quite simple and even funny. But try to hold on like this for at least 3-4 minutes - you will immediately feel a serious load. In 30 minutes of such a workout you can burn as much as 300 kcal.

Let's calculate the calorie consumption per hour?

Calorie consumption will vary for everyone, it all depends on your weight, age, metabolism, etc.

Now you know about the most effective fat burning exercises that will allow you to achieve maximum results. Choose 3-4 of them that are most suitable and do 30-60 minute workouts 2-3 times a week. And if you watch your diet and get enough sleep, the effect of the exercises will be noticeable much faster. Good luck!

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Do you find it difficult to pull on your favorite jeans? Is belly fat keeping you from sleeping well at night? If the answer is yes, then you need to change something in your lifestyle to get the figure of your dreams. There is no doubt that belly fat is unattractive. It can have far-reaching consequences and affect your health in the future if you do not start fighting it in time.

Diet and exercise to burn fat should go hand in hand. If you thought that diet alone could help you get rid of belly fat, then you were mistaken. If you really want to lose weight, you should include an hour of exercise in your daily routine to get rid of belly fat. Here we will tell you what exercises you need to do to lose belly fat faster than you might think:

Exercises for the abs. How to make your stomach flat

Nothing burns belly fat faster than crunches, which rank number one among fat-burning exercises. So, it's time to start doing this exercise.

How to perform

1. Lie flat on the mat, knees bent, feet flat on the floor. Or you can raise your legs at a 90-degree angle (see photo).
2. Raise your hands and place them behind your head or cross them over your chest.
3. Take a deep breath and lift top part torso - exhale.
4. Inhale again as you go down, exhale as you rise up.
5. Do 10 times if you are a beginner.
6. Repeat 2-3 more sets.

Variations

Dumbbell Crossover, Shoulder Press, Side Crunch, Butterfly Crunch.

Precautionary measures

When performing crunches, instead of sitting down completely, simply lift your back just a few inches off the floor. This will ensure that you don't hurt your back.

Also, do not pull your head forward while performing crunches. This will increase pressure on the neck and cause pain. Just hold your arms above your head and do the exercise.

Once you get used to doing crunches regularly, modify the basic exercise to make it even more effective.

How to perform

1. Lie on the floor with your hands behind your head.
2. Bend your legs in the same way as for crunches, with your feet flat on the floor.
3. Lift your upper body by doing crunches. But, in twist crunches, you only need to lift your right shoulder and rotate it to the left while holding left side pinned to the floor.
4. Now on the contrary, lift your left shoulder and turn to the right, holding right side pinned to the floor.
5. Repeat 10 times.

How to perform

This exercise is very similar to crunches with rotation. The only difference is that you raise your legs in the same direction at the same time as your shoulders. Lateral crunches target the side muscles.

Precautionary measures

Make sure you do everything slowly and gradually. The abdominal area is a difficult area of ​​the body; you may get injured if you perform this exercise at an accelerated pace.

4. Reverse crunches:

It's time for reverse crunches. This is another one good exercise to burn belly fat.

How to perform

This exercise is also similar to crunches with rotation. All you need to do is pull your legs towards your chest at the same time as your shoulders.

Precautionary measures

Keep your back straight while performing this exercise, as arching your back can cause pain and in some cases even lead to injury.

5. Crunches with vertical leg raises:

How to perform

1. Lie on the floor or mat with your legs raised straight up (toward the ceiling) and knees crossed.
2. Now that you are positioned correctly and comfortably, do the same as for regular crunches. That is, breathe and lift your upper body off the floor, stretch towards your pelvis.
3. Exhale slowly. Inhale as you go down, exhale as you go up.
4. Do 12-15 reps and 3 sets.

Precautionary measures

Start with just a few repetitions of this exercise, as if you overdo it from the beginning you may feel pain.

6. Exercise “Bicycle”:

No, you don't need a bike. Thinking about how to do this exercise? We'll tell you.

How to perform

1. Lie on the floor, you can put your hands on your sides, or behind your head, as if doing crunches.
2. Raise your legs off the floor and bend your knees.
3. Pull your right knee toward your chest as your left leg straightens.
4. Bring your left knee towards your chest, your right leg now moving away.
5. Continue doing the exercise as if you were pedaling a bicycle.

7. Lunges with rotation:

This exercise is for beginners who want to quickly get rid of belly fat.

How to perform

1. Stand with your feet shoulder-width apart. Knees slightly bent.
2. Raise both arms in front of you so that they are in line with your shoulders and parallel to the floor.
3. Lunge forward as shown in the photo. Take a big step forward with your right foot and sit down as if in a chair so that your knee forms a 90-degree angle to the floor. The left leg should be behind, supported on the toes.
4. Keep your back straight. Don't lean forward.
5. Rotate your torso (just your torso, not your legs) to the right, then to the left.
6. Repeat 15 times.

8. Exercise “Swinging Plank”:

The twist plank targets the abdominal muscles, thighs, and lower back.

How to perform

1. Lower yourself to the floor, knees and elbows on the floor.
2. Keep your neck in line with your back. Look ahead.
3. Lift your knees off the floor and rest on your toes.
4. Straighten your knees, tense them, even out your breathing.
5. This is the plank position. Stay there for 30 seconds.

Now start moving back and forth. This is the Rocking Plank exercise.

1. Lie on your side on the floor
2. Lean on your right elbow and right leg. The elbow should be perpendicular to the shoulders, and the left leg should rest on the right.
3. Knees straight. Hips do not touch the floor.
4. Hold the position for 30 seconds. Later, try to stay for 1-2 minutes.
5. Repeat the same for the left side.

While you are in this position, you can also lift one leg up and down. This way you will make the exercise more effective - you will work not only your abs, but also your hips.

Variations

Kneeling plank, straight plank, inverted plank.

Precautionary measures

The plank is an exercise that requires effort, and you may find yourself holding your breath while doing it. There is no need to do this, as the consequences may be nausea and dizziness.

9. Vacuum in the stomach:

The Abdominal Vacuum exercise is a simple exercise that focuses on breathing instead of raising your heart rate.

Vacuum exercise is the best exercise for flat stomach.

How to perform

A. This exercise is similar to what we call a “cat stretch.” It is also known as the transverse abdominis vacuum on all fours. Follow the directions given below to perform this belly fat burning exercise:

1. Get on all fours, resting on your hands and knees.
2. Take a deep breath and relax your stomach.
3. As you exhale, tighten your abdominal muscles.
4. Hold this position for 15-30 seconds
5. Repeat the exercise.

b. Another type of “Vacuum” is the “Elevator” exercise. Here's how to do it:

1. Sit on a chair. Imagine that your stomach is an elevator that goes up.
2. Take a deep breath and think that this is the first floor.
3. exhale through your mouth and at the same time draw in your stomach, imagining that you are rising to the fifth floor.
4. Take 5 more quick exhalations, tensing your stomach each time.
5. Repeat the same 5 more times.

V. Try pelvic tilts. This is also another type of "Vacuum".

1. Stand straight, feet shoulder-width apart, knees slightly bent.
2. Inhale deeply through your nose and draw in your stomach and, at the same time, push your hips forward.
3. Do 3-6 sets.

Variations

“Seated vacuum”, “Functional vacuum in the abdomen”.

Precautionary measures

If you have heart or lung disease, it is best to avoid these exercises.

This exercise should only be performed on an empty stomach, as doing it after a meal may cause indigestion.

10. Captain's chair:

Everything you need to get done this exercise- this is a chair.

How to perform

1. Sit on a chair, back straight, shoulders relaxed.
2. Arms at the sides of the body, palms opposite the hips, palms down.
3. Take a deep breath.
4. As you exhale, lift your legs up so that your knees are near your chest. Hold for 5 seconds. Don't lean forward or arch your back.
5. Slowly lower your legs and repeat.

Variations

Hanging knee raises, lying leg raises

11. Side bends:

This is another great exercise to get rid of belly fat.

How to perform

1. Stand straight, feet together, arms at your sides.
2. Without lifting your feet from the floor, lean to the right as far as possible until you feel a stretch in the waist area on the left. While performing the exercise, hold right hand on the right hip, and the left one raised up. Stay in this position for 15 seconds.
3. Return to the starting position.
4. Now lean to the left and hold for another 15 seconds.

Gradually, increase the delay time to 30 seconds.

Cardio exercises:

Cardio is one of the most effective ways to burn calories and get rid of unwanted body fat. Cardio exercise is incredibly effective at burning belly fat. By doing cardio regularly, you'll provide additional benefits to your body, such as reducing stress, increasing lung capacity, sleeping better, and being overall healthier.

12. Walking:

One of the first cardio exercises to get rid of belly fat is walking. Surprised? Think it's too simple to be effective? Well, then know that walking is a great and effective method getting rid of unattractive belly fat. In addition, this is an excellent exercise for maintaining the shape of the whole body. If you stick proper nutrition And at the same time, walk at a moderate pace for 30-45 minutes at least 4 or 5 days a week, you will notice a gradual decrease in your own weight.

This simple exercise improves your metabolism as well as your heart rate. Accelerated digestion will burn calories faster, thus helping to reduce the amount of fat accumulated in the belly area. Walking also reduces the risk of injury and is considered a good workout for beginners.

13. Running:

You can't let your body get used to certain constant workouts. Hence, you need to change things in them from time to time. Try running. This is an effective way to speed up your heart rate, burn calories and get rid of belly fat.

14. Jogging:

If you don't like running, try jogging instead. Research says jogging is more effective at losing unwanted fat than weightlifting. It is a form of aerobic exercise that is incredibly beneficial for combating obesity and keeping fit.

15. Cycling:

This is another effective cardio exercise that will help you lose belly fat by burning calories. Just keep your heart beating at a faster pace while cycling.

16. Swimming:

With swimming, you'll get all the benefits of cardio - from losing weight to toning your body - all at the same time! The strokes you choose should be fast paced and challenging to help you burn more calories. Start by swimming once or twice a week.

Follow these simple and effective exercises to burn belly fat. You can easily do most of these exercises at home, without the help of a professional trainer. All you need is determination and perseverance. A flat stomach is no longer an unattainable dream!

How to burn belly fat - what else can you do?

2. Drink water:

Many people are confused about whether they are thirsty, tired or hungry, and end up deciding to eat some sweet or fatty food. Always have a bottle of water with you and be sure to sip from it throughout the day. You should drink six to eight glasses of water per day, the amount depends on your weight and lifestyle. Calculate how much you need and make sure you drink enough fluids - this important condition losing weight.

3. Short bursts

According to recent research, what helps you shed stubborn fat is not long hours of training or running miles, but short bursts of high activity. For example, if you're on a treadmill, randomly increase the speed for a few seconds and then return to walking.

4. Say no to sugar

Sugar is one of the products whose consumption should be significantly reduced, if not eliminated from the daily diet. There are plenty of hidden sources of sugar, so cutting back is a smart idea. Use substitutes like honey, jaggery or licorice extract.

5. Reduce your sodium intake

Of course, food needs to be salted. But instead of sodium salt, you can try using potassium, lemon or sea salt. Also adding a few herbs and spices, at least pepper, will help compensate for its reduction.

6. Increase your vitamin C intake

Vitamin C is important for the production of carnitine, a component that helps the body convert fat into energy. Additionally, it helps block cortisol, a hormone produced by the body when stressed. Fluctuations in cortisol levels are the main cause of belly fat.

7. Include fat-burning foods in your diet

There are many natural ways to burn belly fat. Garlic, onion, ginger, cayenne pepper, cabbage, tomatoes and spices like cinnamon and mustard are some of the foods that help burn fat. Eating a few cloves of raw garlic and a thumb-sized piece of ginger every morning can help promote fat processing.

Another popular method is a glass of warm water with lemon juice and honey in the morning. There are many similar ways to include fat-burning foods in your diet.

8. Add healthy fats

When getting rid of bad cholesterol, don't forget to add good cholesterol. Avocados, olives, coconut and nuts are a few sources of healthy cholesterol.

9. Don't skip breakfast

Many people think that skipping breakfast will help them lose weight. On the contrary: skipping breakfast is a big mistake. This leads to bloating and puts the body into starvation mode, which causes fat gain in the abdominal area.

Recent research shows that eating small, frequent meals is key to maintaining a healthy metabolism, a critical part of weight management. So reduce your portion sizes and develop a healthy snacking habit. To do this, you can use dried fruits, nuts, raw vegetables, or steamed fruits or vegetables.

10. Get enough sleep

Why are we talking about sleep in an article like this? Adequate sleep is very important for weight control. A person needs six to eight hours of sleep. According to recent research, too much or too little sleep can lead to weight gain.

Now that you know different exercises for burning belly and flank fat and other methods, let's find out what factors lead to its formation in the first place.

Why does belly fat form?

Some belly fat is normal and helps protect bones and internal organs. But its excess can be a cause for concern. However, don't worry. Any type of fat can be curbed with exercise and a low-carb diet. For both adults and teenagers, there are several reasons for the formation of belly fat.

A. Genetics

Scientists have discovered that the number of fat cells your body produces depends entirely on your genes. If your parents or grandparents were overweight, there's a chance you will be too. Yes, it is true that genetics is responsible for fat distribution.

You may have a body structure that is shaped like an apple or a pear. Fat accumulation in different people happens in different ways, and depends on the constitution. For those who are pear-shaped, fat accumulates in the lower parts, such as the buttocks. For those who have a structure closer in shape to an apple, fat accumulates in the middle part, namely in the abdominal area. You should know that there are two types abdominal fat- visceral, it is located around the abdominal organs, and subcutaneous, it is located between the skin and the abdominal wall.

b. Weak metabolism

According to reports from the Mayo Clinic, as you age, your metabolism slows down, leading to the formation of abdominal fat. Women are more likely to accumulate belly fat than men. Another reason is weak metabolism.

You've probably noticed that some of your friends eat food with a lot of sugar, fried foods, and drink cold drinks. And with all this, they have a flat stomach, and all because they have a very fast metabolism. If your metabolism isn't that good, your belly will likely become bloated. Problems with the thyroid gland, diabetes and other diseases contribute to a slower metabolism.

V. Hormonal changes

You may have heard the term “age-related weight gain.” It means that by middle age, women's percentage of fat relative to their own weight changes. During menopause, when estrogen levels drop and androgens, or male hormones, rise, there is an increased risk of fat accumulation around the waist. Hormones essentially regulate the concentration of fat in the body, and your figure depends entirely on them!

d. Stress and hypertension

Stress increases cortisol levels in the blood, which leads to the accumulation of fat in the body.

d. Diseases

Women suffering from diabetes, breast cancer, sleep apnea, colorectal cancer, cardiovascular disease and hypertension, stroke and metabolic syndrome are also susceptible to obesity.

e. Flabby muscles

If the muscles in the abdominal area are weak and flabby, this can lead to the appearance of a belly. Everything you need to get more thin waist- bring them into tone.

and. Poor posture

Slouching is the main reason for the accumulation of fat in the body. Train yourself to sit up straight from childhood. If you sit with a crooked back or a bent lower back, this can result in fat accumulation in the abdominal area.

h. Passive lifestyle

A sedentary lifestyle is one of the most common causes of belly fat. If you do not engage in any physical activity, spend most of your time sitting, watching TV, reading, etc., this is a sedentary lifestyle. Lack of regular exercise or no exercise at all can cause fat to accumulate around the belly. In other words, couch potatoes tend to get fatter.

And. Binge eating

Eating too much can also lead to weight gain and obesity. And if you lead a sedentary lifestyle, the consequences can be even more serious.

Fat belly is the colloquial equivalent of the term "fat." According to medical experts, belly fat is potentially dangerous to your health. Too much of it can lead to a number of problems, including heart disease, high blood pressure, type 2 diabetes, low HDL or good cholesterol levels, and even lead to strokes or sleep apnea. We need to start burning fat before it’s too late.

How to measure fat

Previously, deposits on the stomach were considered something healthy; they were perceived as a reservoir of fatty tissue that the body could use if it needed additional energy. Over time, however, views changed. Researchers say being overweight causes chronic cardiovascular disease. So it's important to measure your fat and figure out what you need to get rid of. Here are a few options that will help you with this.

A. Body mass index

This is the ratio of weight in kilograms to the square of height in meters. This parameter helps doctors predict whether a person will be susceptible to heart disease or stroke. Those with a BMI of 25-29.9 are classified as overweight, and an index greater than 30 is considered obese. However, this parameter is not always accurate when it comes to belly fat. Basically, you can measure your waist with a tape measure in front of a mirror and set yourself goals for how much weight you want to lose. Regular check-ins like these in front of the mirror will motivate you to keep working out and shed the unnecessary weight circling your body.

b. Waist to hip ratio

Keep a calculator handy. To accurately determine your waist-to-hip ratio, measure the narrowest part of your waist and the widest part of your hips. Divide one by the other - this will be your ratio. It is a more accurate parameter that allows you to estimate BMI. If the ratio is 0.8, then the person is considered predisposed to diseases of the cardiovascular system and strokes.

V. Waist circumference

As already mentioned, the easiest way to estimate the amount of belly fat is to measure your waist with a tape measure. Measure your torso at the navel level. Official guidelines recommend measuring the abdomen just above the hip or iliac crest, at the intersection with an imaginary line drawn vertically from the right armpit. Those with a waist circumference greater than 84 centimeters are at risk of developing chronic heart disease.

Belly fat not only makes you look terrible, it's also unhealthy. A sedentary lifestyle is responsible for its appearance proper nutrition. However, don’t worry, you can always start doing belly fat exercises to get those desired six-packs. Here are some tips from the experts that will point you on the path to successfully shedding those extra pounds from your waist.

3 Best Exercises to Lose Belly Fat - Expert Advice

1. Kerry P. Taylor

Try this exercise routine to get the flat stomach you've always dreamed of.

1. Turkish Half Get-Up: Burn belly fat with this exercise that will do wonders for your abs, back muscles and hamstrings. This is the most comprehensive exercise.
2. Ab Wheel: This is a great tool that will help you strengthen your entire core. This is a great way to tone your abs, which automatically helps you lose weight.
3. Body twists with an expander: Stand sideways to a fixed expander, feet hip-width apart, pull the expander close to your body at chest height. Keep your arms in the center of your body and use the muscles of your entire torso to pull.

Do three sets of abdominal training, repeat each exercise 10-20 times. Movements should be made with the core muscles, making sure that the load is not distributed on the legs.

1. Whip step: Bend your knee, shifting your weight to that side. Tighten your obliques and push your hip up, lifting your free leg off the floor (to make the lift more powerful, lightly press your toes into the floor). Do 10 repetitions on each leg, then 10 more (20 in total, change legs after every tenth)
2. Swing: Start with a normal abdominal contraction (from a standing position). Tightening your abdominal muscles, lift your knee, moving it slightly outward and pulling your foot inward. Stretch the bottom of your ribs toward your navel, making your spine resemble the letter C. At the same time, reach toward the foot of your raised leg, contracting the obliques on the opposite side. Do 10 repetitions on each leg, then 10 more (20 in total, changing legs after every tenth).
3. Crunch: Place your left leg slightly forward, bend your knees slightly and twist your body to the right. Perform crunches while straightening your knees, turning your knees and hips to the right, and your body to the left. The motion should look like you are drying your back with a towel. Do 10 repetitions on each leg, then 10 more (20 in total, change legs after every tenth)

1. Sarah

Endless crunches and a grueling diet are not The best way remove belly fat. If you really want to show off your toned abs, you need to eat a balanced diet without missing out on healthy fats, instead of pushing yourself to the point of exhaustion. You should also exercise three to five times a week.

1. Side planks are the best way to get rid of belly fat. The body is in contact with the floor at only two points, which allows for even stronger contraction of the core muscles. Lie on your side, place one straight leg on the other and rest your forearm on the floor. Raise your body from a lying position using your elbow and place your other hand on your thigh. In the extreme position, the body should be completely straight from head to heels. Hold it for 30-60 seconds.
2. Burpees are a more challenging exercise than the side plank, but they are also a great way to lose belly fat. To perform it, you first need to stand up, and then quickly bend over and take a lying position, while your stomach should be pulled in. Perform a push-up and jump back to a standing position. Perform 30 repetitions and add 10 more as you progress.
3. The bicycle exercise will not only help you lose belly fat, but will also work the muscles of your upper body. To perform it, lie on your back and raise your legs 90 degrees, then bend your knees at an angle of 90 degrees. Place your hands under your head and slowly lift your head and shoulders off the ground. Now, with a quick movement, pull your right elbow towards your left knee and extend your right leg. In order to “pedal” you need to quickly change sides. Tighten your core to keep your head and shoulders off the floor throughout the exercise. Do 20 repetitions and add 10 more as you progress.

1. Laura London

1. “Bicycle” is a great exercise for the abs, working them from all angles. This is a combination of regular crunches and side-to-side movements that engages the obliques, while the reverse movement engages the lower abs. Its complexity can be varied by increasing or decreasing the amplitude and speed of movement, as well as the intensity of the twist, adding holding a static pose and muscle tension.
2. The plank is a great exercise to lose belly fat, a true test of the strength of the entire core, developing strength and endurance. The plank works the lower abdomen, obliques, and lower back. It requires focus and persistence, as well as some upper body strength. To start, hold the plank for about 30-40 seconds and gradually increase the time. You will be surprised how strong your abs will become if you do this exercise regularly.
3. Lumbar curls are one of my favorite ab exercises because they challenge me. Lumbar curls work the upper and lower abdominal areas and also require focus on balance and constant abdominal tension. This exercise will give you very strong abdominal muscles and can be used in home workouts.

1. Lee Brogan

1. High-Intensity Runs: You can do these on a treadmill indoors or outdoors. My clients run as fast as they can for 30 seconds, then rest for 30 seconds, and this is repeated 10-15 times, depending on fitness. High-intensity training is an extremely effective way to burn calories and fat.
2. Boxing: I suggest boxing to my clients as it is a great way to get the heartbeat and sweat a lot. The higher your heart rate, the more calories you burn. I usually tell clients to do one minute of air strikes or combinations, but you can also use punching bag, followed by a 30-second rest. I usually repeat this exercise several times until the client warms up. You can then hold the plank between rounds as an active rest. Fat is burned very quickly!
3. Tabata: Tabata is another form of interval training that consists of 8 rounds of twenty-second exercises, interspersed with a ten-second rest. It sounds simple enough, but exercise to lose fat needs to be done at high intensity. You can use rowing machines, dumbbells or barbells. This is a difficult exercise and is best suited for those who are very pressed for time.

1. Laurie L. Shemek

1. High Intensity Interval Training: This type of exercise is the key to burning belly fat quickly. They are good for general weight loss and especially for getting rid of stubborn belly fat. If you're eating poorly, going through menopause, or having trouble losing weight, you should see them. Don't be scared by the name, you determine the intensity yourself. The load that is taken into account is what you perceive it to be.

There are many types of high-intensity workouts, the easiest to start with is simply warming up for 3 minutes on an orbit track or treadmill. Then speed up for 30 seconds so that by the end you feel the tension. Reduce speed to medium. Do this 7 more times for a total of 8 intervals. Start with one interval and increase the number when you feel ready. Research shows that high-intensity training - best cardio for weight loss and optimal physical fitness compared to longer duration traditional cardio.

1. "Bicycle": This is one of the best exercises for flat, pronounced abs. Lie on the floor, touch the back of your head with your fingertips. Bring your right elbow to your left knee, straighten your right leg at this time. Switch sides and continue pedaling. Perform 1-3 sets of 15-25 repetitions.
2. Crunches on a fitball. This is one of the most effective ways to get stronger and flatter abs. Research shows that this exercise is 40% more effective than traditional crunches because it targets smaller muscles that help you achieve a toned, flat stomach, including the obliques, which give you a slim waist, and surrounding muscles that traditional crunches don't work. To begin, lie down on the fitball; it should be under your lower back. Place your hands behind your head. Tighten your abs and, while maintaining balance, lift your body off the fitball. Lower yourself back down and do 1-3 sets of 15 reps.

1. Kelly Rennie

Do a plank

Lying leg raises are a great abdominal exercise. This is the best way to remove belly fat.

Spider crunches will help you achieve the desired abs. To perform them, start with a prone position. Raise your left leg and bring it towards your left hand. Return to the starting position and repeat with your right leg.

1. Anthony Trucks

These three exercises are the best way to develop strong abs:

1. Hanging Bicycle: This is a simple bodyweight abdominal exercise that also works your arm muscles. Performed using a crossbar.
2. Incline Bench Curls: This great exercise works your shoulders, abs, and lower back. Sit on a bench with weights on your knees. Lean back, straighten your arms and lift the weight above you. Touch your back to the bench and use your abs to return to the starting position. When bending the body, the arms with the weight should be kept extended towards the ceiling.
3. Crunches on a slider: Stand in a lying position, your body should be horizontal, parallel to the floor. Legs should be straight, toes bent. Place your feet on the slider and pull your knees toward your chest. It is best to perform this exercise in a gym where all the necessary equipment is available.

Greetings to all visitors to our blog pages! Do you know how, given the constant lack of free time, you can get rid of extra centimeters?

In fact, everything has been invented for a long time - start using fat-burning exercises at home, and soon you will be pleased with the first visible results.

Ways to burn fat

If you decide to get your figure in order, you will have to be patient and understand one thing - you will need to stick to this path throughout your life.

And it is not at all necessary to spend a lot of money on fitness rooms - you can do it with the help of special exercises at home. What you should know before you start training:

• Exercises to start burning fat should last at least half an hour (and this is the minimum time), preferably 45-60 minutes. This is explained by the fact that fat begins to be consumed only at the 20th minute of an average or high-intensity load;
• The pulse for beginners reaches 100 beats/minute, for those who are trained it reaches 120-130. Such indicators contribute to the burning of excess fat deposits;
• The best time for training aimed at removing fat from the body is in the morning on an empty stomach, when all glycogen reserves have been used up;
• Go natural balanced diet– stop eating sausages and confectionery, canned food, smoked and fried foods. When cooking, use stewing or boiling. Dress salads with vegetable oils or low-fat sour cream.

If you really want something sweet, then it’s not scary if you allow yourself 30 grams of dark chocolate, a couple of marshmallows or candies once a week.

Fight with overweight should be carried out comprehensively - a combination of strength and aerobic exercise, as well as a balanced diet. And in general, try to lead a healthy and active lifestyle, walking more in the fresh air, hiking, and so on.

Workouts that burn fat

Exercises that promote fat burning are grouped in a specific complex, which must be performed in combination with cardio exercise - cycling or exercise bike, light jogging (learn more about ), swimming, jumping rope or brisk walking. It is these types of workouts that speed up metabolic processes, which ultimately leads to the loss of fat mass.

Strength exercises are performed using your own weight - active muscle contractions reduce forms.

Before starting your workout, do not forget to warm up for 5-10 minutes, and upon completion, stretch all the worked muscle groups.

The best exercises are the golden “three”

1. Lunge with jumping - performing it will not only tighten the muscles of the thighs and buttocks, but also remove excess fat. Take a deep step forward, squatting and immediately pushing yourself up, straightening your knee. Immediately change legs and do the same. You need to perform the exercise until you sweat and feel a little tired.
2. Take a ball (fitball), place your elbows on it, and put your legs back (back straight). Roll the ball forward using the strength of your arms, then pull it back using your abdominal muscles.
3. The lateral transition exercise is great for the entire body, but it requires a lot of space to perform. You need to move sideways in one direction and the other for 10-15 minutes.

Complex for all muscle groups

• For girls and not only, squats with side bends are suitable. Stand on the floor with your feet shoulder-width apart and clasping your hands behind your head in a lock - perform a squat, straighten up and bend to one side. And repeat again from the beginning, but tilt in the other direction;
• For the stomach and sides, let's perform the following movement - lie on the mat on your stomach. Stretch your body, stretching your arms up and your legs down, lifting them off the surface. Hold for 3-5 seconds, then rise to your hands, kneel down and do push-ups from the floor 5 times, then return to I.P. – 10 repetitions;
• “Lunges”, raising your legs high - stand straight with your feet shoulder-width apart and your arms out to the sides. Take a deep step back with one leg, and then pull it towards your chest. Change legs and do the same. Here you will work your abs (obliques), buttocks and thighs;
• Another exercise for the abdominal muscles is to lie on the floor on your back and imitate the movement of scissors, but your legs work up and down. 30 seconds is enough;
• “Bridge” is the opposite - lie on the mat on your stomach, then stand on your hands and feet, and then try to touch the floor with your thighs, bending your elbows. Next, straighten one arm and touch it to the opposite leg, returning to IP, doing the same with the other limbs - 10 repetitions on each side. This exercise works the whole body, but especially the sides and hips;
• For hands and upper shoulder girdle I suggest doing lunges with push-ups using your arms. Doing one push-up on the floor, then alternately spreading your arms to your sides and doing another push-up is one set. They all need to be done within 10 times;
• Now run with a high hip lift in place, trying to reach your buttocks with your heels. At least 30 seconds;
• Stand up straight - place your feet shoulder-width apart, spread your arms to the sides - slowly squat down, moving one leg back, touching it with the same hand. Return to I.P. and repeat the movement with the other pair of limbs 8-10 times on each side;
• By jumping on your hands you will get rid of excess fat throughout the body - bend down, reaching the floor with your hands, while keeping your legs straight. Then jump out so that the arms remain in the same position and only the legs come off the floor - 10 times;
• The complex is completed by jumping in place. We jump for 1-3 minutes.

For maximum effectiveness, perform each of the presented exercises at least 2 approaches, and maximum 5, depending on your level of fitness, 3-5 times a week.

And if you have never done anything like this in your life, then it would be best to first visit a doctor and consult with him about the upcoming loads.

Fast and effective: interval training

There is another way to start fat burning processes in the body - interval training. It does not require much time - just 15 minutes is enough.

The main requirement is high intensity.

The set consists of 4 exercises that need to be performed in 5 approaches - 25 seconds for each with a 10-second rest between them:

1. “Side lunch” with touch - stand with your feet together, move one leg to the side, resting your toe on the surface, the other leg is slightly bent at the knee, tilt your body slightly forward, and move your pelvis back, touching the same hand on the floor. After this, make a short jump, changing legs, and do the same in the other direction.
2. “Plank” on the elbows - stand on your elbows and toes, tense your whole body, keeping all parts in one line. Then you need to move one leg to the side, resting it on the floor with your toe, and do the same with the other leg. After this, return the limbs to IP, holding the bar.
3. Next, let's perform squat jumps - stand on the floor with your feet shoulder-width apart and your back straight. Bend your knees, move your pelvis back and body forward, bend your elbows in front of you and squat deeply. From this position, jump up, simultaneously straining the muscles of your buttocks and twisting your pelvis forward, straightening your arms and moving them slightly back.
4. “Reverse plank” - sit on the surface, resting on your palms so that your fingers point towards your heels. Rest on your heels (legs straight), pulling your socks towards you. Raise your pelvis off the floor so that your entire body is one straight line. After this, you need to push your pelvis up as much as possible, and then lower it down a little. Then first move one leg (straight) to the side, then the other and again push the pelvis up and then down. Then return the legs one by one to IP, pushing the pelvis up.

I repeat once again - it is important to perform all these exercises not only technically correctly, but also quickly. And watch your breathing - no need to hold it, inhale while relaxing, and exhale while tense. After such a load, fat burning will continue for another 4-6 hours. This information is confirmed not only by experts, but also by reviews of people who train in a similar way.

Here is a video with an excellent short workout aimed specifically against fat - Anita Lutsenko in the studio “Everything will be fine”:

Regardless of the chosen path of shaping your body, tune in to long-term work; only patience and work will make your figure attractive and fit.

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This article describes workouts to burn fat in simple terms. Follow all the tips and you will start losing weight.

What you need to know...

• If you are serious about working out to burn fat and lose weight, then you must take the time to eat right. If you don't have time, FIND it.
• Too often, people try to lose weight only through grueling endurance interval training. If you want to burn fat, then you should switch to smarter strategies. For example, exercises to maintain your metabolism (about), strength training, bodybuilding and body strength conditioning (a type of training with a certain arsenal of exercises from related disciplines).
• When developing your weekly training plan, don't lose sight of the fact that different styles training sessions are responsible for development and recovery different systems in our body. You should leave a small temporary space between different states of physical “stress” - the body needs recovery from pain in the joints, back, after nervous tension and metabolic surges.
• In your quest to lose fat, alternate between two types of activity - short intense workouts and long endurance workouts.

Want to lose weight? Throw away all the stupid fitness tips - these will be perfect for your grandma. Real workouts to burn fat provoke muscle growth. Here are eight rules for effective weight loss + a small fat-burning workout program and a plan to put these tips into action.

1. Your priority is nutrition

Yes, this is an article about training, but nutrition is the only and most important rule in getting rid of fat. If you really want to remove it, take time to go shopping, to cook, to keep a diary of your food. If you don't have that time, FIND it! Cut down on the time you spend on TV, phone and social media.

If you've already cut as much time as possible and you still don't have enough, exercise less, but devote more time to your nutrition. That's right - we're cutting back on training! For example, in my fat loss program, I set aside Tuesday and Saturday for shopping and meal prep. These days, of course, you can work out, but if you are a really busy person, don’t chase two birds with one stone at the same time - take care of your nutrition first.

In terms of WHAT to eat, there is no specific strict rule. You may already know which foods are preventing you from achieving your goals. Although, of course, there are a few basic rules. Try for example: paleo diet as the basis of the diet (only natural one-ingredient products, meat, fish, eggs with yolks and vegetables) without restrictions on products that help you achieve what you want. That is, if you are taking protein shakes, supplements, and muscle-building foods, don't quit them. Don't limit yourself to healthy carbohydrates.

1. Choose serious endurance exercises

Regardless of your goals, effective training depends on the system of correctly selected exercises. Effective fat loss exercises will help you achieve any new goals in the future. Pay attention to complex, complex exercises consisting of several elements at the same time.

1. Get stronger

Most people believe that strength is important for building muscle and increasing overall training efficiency. If your goal is only fat loss, then you need to burn as much fuel as possible. To do this, your body does not have to be immune to this fuel. The main problem with cardio for fat loss is that the more cardio you do, the better the results, and to get even better results, you need to consume even more fuel. Thus, your body becomes more and more receptive to the fuel with which you “fuel” it. With strength training, everything happens a little differently. The better your strength training results, the more weight you can lift. The greater the weight, the more and more intensely it burns that same fuel out of you. It is strength training (metabolic endurance, resistance) that makes us stronger, which effectively helps with fat loss.

1. Build Muscle

Anyone who wants to lose weight simply must think about how to properly grow muscles. Most people know about this, however, I never stop repeating this truth over and over again. Just a few grams of muscle can be responsible for losing pounds of excess fat every day!

1. Boost your metabolism after workouts

A few years ago, scientists claimed that slow-paced cardio could help us lose fat. However, this is an answer to an initially incorrectly posed question. Training for fat loss is not about the fact that fat is burned during the workout, but about the fact that it is burned over the next 24 hours after the workout. Short-term, highly effective exercise creates an oxygen deficiency, which speeds up our metabolism for 24 hours after exercise.

1. Create a wise schedule

When planning your weekly plan, consider the impact of different types of activity on your body and the resulting stress from those activities, for example:

Common stressors: sprint, high jump, barbell training;

Back muscle tension: speed and endurance training, training to the point of exhaustion;

Metabolic stressors: Interval training (ideal for fat loss, but difficult in terms of recovery time after it).

Don't forget about free time from physical activity between workouts. If you choose the most intense, hard workouts one day, then switch to lighter loads the next day. A sample lesson plan will help you understand how it works.

1. Change strategies in circles

The main rule for achieving any goal is to strictly follow the program. In most cases, those trying to lose weight only use grueling, high-intensity interval training. This is, of course, great, but their effect will not last long. To lose weight, you need several strategies at once:

Metabolic endurance training: Use moderate weights for variable, moderate-heavy, full-body compound exercises.

Power training: Use more traditional methods of strength training - this will allow you to lift more weight during resistance training.

Body-building: Focus on building muscle - this will increase your metabolic rate. Walk briskly - this will help burn some extra calories.

Body strength conditioning (Development of the overall strength of your body): Focus on hiking in Gym and complex exercises with weight lifting.

The focus is not only on the frequency of training, but also on the frequency of diet. When some people switch to slightly lower intensity workouts, they start to gain fat. And, of course, this is not from training - training cannot provoke the growth of adipose tissue. If you're switching from hard to light workouts, be sure to cut out carbohydrates and reduce your calorie intake. Otherwise, you will start to gain weight again.

1. Get out into the air

Man is created by nature for life in the open air. Naturally, this does not mean that you need to grab a barbell and stomp out into the street for a public strength training. Just try doing something physically active outside of the house more often. Run sprints, carry a loaded sled in winter, take a sledgehammer and beat an old tire to a pulp with it. Try going to the park to lift weights. Don't forget to do the Farmer's Walk (with dumbbells in both hands) immediately after your workouts. Any outdoor activity not only burns calories, but also improves your mood, reduces psychological daily stress and brings you closer and closer to your goal.

Training program for weight loss - putting it all together

WARM-UP

Use anything that will help you get in shape before your workout. Rollerblading, running, any dynamic mobility, short sprints, jumping, medicine ball or corrective exercises are great. The main thing is not to get carried away. 5-10 minutes will be enough.

The training program for burning fat is presented broken down into training days. You can choose the days that suit you best, but be sure to have rest days between workouts.

Monday

After lifting weights, switch to short, intense workouts. Here approximate version such trainings:

Sprints 40-60 meters

Incline or stadium sprints (short - less than 40 minutes): 5-10 sprints, 90 seconds - 2 minutes. Rest.

Hitting a tire with a sledgehammer: Maximum amount blows for 10-20 seconds, 5-10 approaches for 90 seconds-2 minutes. Rest.

Pulling a loaded sled (walking or running): 5-12 approaches (20 meters). 1st approach is back and forth. Between approaches there is a break of 90 seconds - 2 minutes.

Tuesday – Shopping/Cooking

If time permits, try trail running.

Find a football field. Run from one end of the field to the other diagonally at about 75% of your top speed. When you get there, walk the length of the field to the other corner. Repeat this 8-15 times. This exercise will raise the overall tone of the body and help in recovery after the next day of intense training. If you don't have soccer fields nearby, improvise! The park is quite suitable. A couple of trees will mark the corners.

Wednesday

If you don't have a special sled, try walking.

On the same day, it is necessary to intensify the fat burning process. Therefore, immediately after strength training, proceed to the following exercises:

400 meter sprints: 2-4 runs, 2-5 minutes. Rest between runs.

Battle ropes: 45-47 seconds, 4-6 sets, rest between sets - 1-2 minutes.

Pulling a sled (walking or running): 4-6 approaches (distance 30 meters), 1 approach is two runs back and forth, rest 2-5 minutes between approaches.

Thursday

Everything according to Tuesday's plan, or at least 30-60 minutes of brisk walking.

Friday

Next - according to Monday's plan. True, some changes are permissible here. For example, if you ran 40-60 meter sprints on Monday, switch to sprinting around the stadium or hitting a tire with a sledgehammer.

Saturday - your choice + shopping and cooking healthy food

Choose for yourself:

Option 1 SPORT

Perfect option - sport games outdoors, not in front of a TV screen.

Option 2 ACTIVE OUTDOOR LEISURE

Hiking, mountain biking, mountaineering, etc. Just make sure the activity is intense enough.

Option 3 DAY OF THE STRONGMAN

Gather your friends and all your sports equipment and go to the nearest park or forest. If you don't make such outings regularly, then plan everything as you go. And if you are still interested in some rules, then read on:

1. Switch from exercises that require high skill and experience to exercises that require less skill.
2. Use 10-second sets for intense exercises and 30-second to 2-minute sets for less intense exercises.
3. Your workout should not exceed one hour.
4. Track your progress on the most challenging exercises.
5. Every once in a while, go through what I call “That was a bad idea...” test. Simply, someone in your group of friends offers you a challenge - something no one has ever tried before. Something new and definitely hard. This provides you with a psychological challenge rather than a physical one. The competitive moment will invigorate you and help you bring out your best, perhaps hidden, abilities.

Option 5 MUSCLE BEACH DAY

On this day, you can enjoy the pleasant types of bodybuilding with peace of mind.

	Exercises	Approaches	Number of repetitions	Rest
A1	Standing Dumbbell Press	3	8-10	10 sec.
A2	Dumbbell lateral raises	3	12-15	90 sec.
B1	Dumbbell or barbell raises	3	8-10	10 sec.
B2	Dumbbell biceps curl	3	8-10	10 sec.
B3	Barbell curl	3	8-10	2 min.
C1	Bench press	3	8-10	10 sec.
C2	Close grip pull-ups with weights	3	8-10	10 sec.
C3	Bench press	3	8-10	2 minutes.
D	Standing calf raises	3-5	8-10	90 sec.
E	Exercises with hanging loops for the abs	3	8-10	60 sec.

The repetition of the exercises in the table (bench press) is not accidental. This is directly related to the method of Charles Poliquin. The third exercise in the set involves returning to the first with the condition of using slightly less weight.

Sunday - Any light physical activity

For example, a walk briskly or by bike. The fat loss workout program can be customized to suit your abilities and needs. The main thing is to keep the intensity and rhythm of training high so that the body uses fat as energy and does not burn muscles.

And before the new training season, read:

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Date of: 2017-04-30 Views: 40 534 Grade: 4.9 Recently appeared on the Internet interesting article American psychologists, according to whom the problem of excess weight causes depression in more than 20% of US residents. That is, every 5 Americans are not happy with their figure. In our country, losing weight has also become one of the most discussed topics. Today you can find a huge amount of information on the Internet, magazines and on television, where the main dogmas of fat burning are covered. In this article I want to highlight small nuances and tricks that are rarely found in other sources. 1. Drink a cup immediately after sleep natural coffee. Caffeine will not only help your body perk up, but will also speed up your metabolism, increasing the catabolic phase. In this regard, caffeine is time-tested. I’ll say right away that this advice not suitable for people suffering from cardiovascular diseases, as well as those prone to increased nervous excitability. By the way, coffee can be replaced with 200-300 mg. tableted caffeine. 2. Do cardio before breakfast. In the morning hours there is a minimum blood sugar level. In addition, glycogen reserves in the liver and muscles are also depleted overnight. This situation will force the body to use lipids as an energy source. Of course, you will have to get up a little earlier, but the effect is worth it. But, there is one small nuance. Before starting exercise, be sure to take BCAAs and carnitine. Amino acids will protect your muscles from being “digested” by the body, and L-carnitine will enhance the transport of fatty acids into the cell, which will improve their utilization. 3. Do it. I recommend a pattern of 5-7 minutes at a moderate pace, then 2-3 minutes at a submaximal pace (depending on your fitness level). This alternation has a more pronounced fat-burning effect, because increases blood adrenaline levels. As a result of the experiment, scientists have proven that interval cardio helps to get rid of fat 9 times more effectively. Can be carried out morning cardio for 25 minutes, dividing it into minute intervals: a minute - running, a minute - fast walking. 4. Eat eggs. As it turned out, the yolk chicken eggs, contains healthy fatty acids and lecithin, which speed up metabolism, improve brain function and promote weight loss. As for the well-known cholesterol, scientists have proven that the amount of its consumption does not affect the level in the blood, i.e. excess cholesterol eaten is simply eliminated from the body. In addition, cholesterol is involved in the synthesis of sex hormones and the membranes of our cells. Nutritionists recommend eating 2-3 whole eggs + 2-3 egg whites in the morning. 5. Be sure to eat slow carbohydrates for breakfast (rice, oatmeal, buckwheat). Slow carbohydrates do not cause an insulin peak, gradually increasing its level. This gradual rise allows you to gradually utilize carbohydrates without causing their deposition in fat reserves. In addition, grains contain fiber, which enhances intestinal motility. 6. Citrus. Half an orange or grapefruit contains a large number of ascorbic acid. Vitamin C enhances the intracellular mechanisms of energy synthesis, which enhances metabolism. In addition, ascorbic acid thins the blood and improves nutrition and metabolism in tissues. 7. Lunch. No matter how surprising it may sound, about 2 hours after the first breakfast it’s time to eat again. Here again, slow carbohydrates are better suited. Frequent meals help speed up all processes in the body, including metabolic ones. Therefore, if you are serious about losing weight, prepare to eat at least 6-8 times a day. 8. . Try to drink at least 2 cups of fluid between meals. Water is the medium for many biochemical processes in the body, so dehydration leads to a slowdown in fat burning. 9. Green tea extract works well as a fat burner. A single dose is 500 mg. It is better to take 2 times a day, one dose before training. 10. Be sure to warm up. A good one allows you to launch the hormonal system towards catabolism and enhance the utilization of fats during training. Will fit well in such a case, a short cardio session in the form of running or a bicycle ergometer for 10-15 minutes. 11. There are many training regimens aimed at burning fat. In this article I will give my training tips that I use myself. When strength training, focus on large muscle groups. The more muscles you use in an exercise, the more energy they will expend. That's why I recommend doing more basic, multi-joint exercises with free weights. If preparation allows, you can switch to one-stage training of all the muscles of the body, or split the cycle into two workouts (1 day - chest, back, deltoids, 2 arms, legs, abs). For each muscle, 2 exercises of 5-6 approaches are enough. 12. Many bodybuilders believe that to lose fat you need to do a lot of repetitions per set. It turned out that this was not the case. Science has proven that the greatest energy expenditure is caused by heavy 6-7 repetitions, but with the condition that the last repetition is done to failure. In addition, the body is in a state of rapid metabolism for several hours after such high-intensity training. 13. To successfully burn fat, do not rest for more than 1 minute between sets. If you don’t have time to recover, you can use a little trick: alternate approaches different groups muscles. For example, if you do chest and back on the same day, alternate bench presses with lat pulldowns, etc. Switching neurocontrol from one muscle to another allows for better performance. 14. Time for fast carbs. Simple carbohydrates are considered harmful for a slim figure, because... contribute to a sharp jump and, as a result, the deposition of fat reserves. However, after a workout, fast carbohydrates are simply necessary for the body to restore exhausted muscles. Therefore, it would not be a bad idea to have a snack of fruit or sweets in the first 30 minutes after training. 15. After training, muscles need not only carbohydrates, but also protein. Protein from regular products takes too long to digest, so it’s better to use a protein shake made from. Expect to consume at least 25-30 grams. squirrel. In addition, whey protein lowers insulin levels, slowing down the deposition of fat tissue. 16. Be sure to take it. Creatine not only increases the energy potential of the muscle cell, but also speeds up metabolism. American scientists have proven that daily consumption of 5 grams of creatine increases daily energy expenditure by at least 100 calories. 17. Nuts are a good choice for snacking between meals. They contain polyunsaturated fatty acids, which reduce the level of low-density lipoproteins, which cause atherosclerosis. 18. The main rule of any diet is not to eat at night. But what to do if you really want it? Lettuce leaves will help out. With a large volume, they contain few calories, which will create the illusion of satiety. Add some beans or nuts to your salad. But under no circumstances should you season it with mayonnaise; use vinegar or lemon juice instead. 19. Eat more fish. It contains Omega-3 fats that speed up metabolism. Its important influence on our body has long been proven. Remember that it is better to boil or grill fish. 20. Broccoli is a vegetable designed for weight loss. They contain a lot of calcium, vitamin C, chromium, and plant fiber. So this is an ideal product for dinner. 21. According to European nutritionists, milk helps get rid of excess fat. Scientists associate this property of milk with high content calcium, which enhances the breakdown of fats. Milk contains whey protein, which, as mentioned earlier, reduces serum insulin levels. If you are trying to lose weight, then try to choose milk with a fat content of no more than 1%. 22. Forget about confectionery (only after training). If you really want something sweet, use fruit. 23. A good habit is to walk before bed. Fresh air and the moderate monotonous rhythm of the step will calm nervous system and will set the body up for rest. At the same time, such a little cardio will “stir up” the muscles a little and burn off the extra calories gained at dinner. Choose a short distance of 30-45 minutes walking. 24. If you can't sleep or wake up at night feeling hungry, protein will help you. But serum is not suitable here,