Effective program for slimming the sides and belly

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Slimming the sides and belly is a difficult and arduous process. Genetically women in accordance with the emergency stash in the waist an emergency situation to ensure his life and the life of the offspring. Nowadays, these abilities are not really needed, but however, the stock is stored.

Features weight loss in the abdominal area and sides

A variety of "hungry" diet can help get rid of 2-3 pounds from the waist, but their effect is short-lived, and the lost pounds come back with a vengeance. A variety of balanced and healthy diet and food systems, aimed at slimming the sides and belly are also not a magic act and work as efficiently as possible only in conjunction with properly selected physical exercises.

The golden rule of weight loss, wasting of the body's own resources "are spending more than you consume" works here, as it is impossible by the way. To analyze the normal mode of the day, calculate how many calories you burn a day and how much you get. Is enough exercise, not the heavy greasy dinner, how often you eat? Maybe you can see the "sins", his own will and losing weight go your own way, or simply rely on our diet and workouts from the best fitness trainers.

System nutrition for weight loss belly and sides

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General guidelines for weight loss belly and sides cause the rejection of foods harmful to the waistline, reduce your overall caloric intake and output. Eat often, small portions, did not expect the feelings of hunger. The frequency of meals should be 2.5 hours. Also slimming the sides and abdomen to exclude from the diet foods and supplements, which are natural products, such as mayonnaise, sausage, margarine and others. Sober, rice, pasta, pastries.

Slimming abdominal abstain for a time to the flour, substitute regular bread product with the bran. Increase the intake of greens, fruits (except bananas) and fresh vegetables. Fruit, potatoes and cereals should be consumed in the morning. For dinner, choose protein foods (lean meat, cheese, fish) along with salad green vegetables, seasoned with lemon juice.

For the normalization of the gastrointestinal tract, include in the daily menu of dairy products. Effective fat burning process, to enrich the diet of protein foods.

Consider a specific example of how the system eating for weight loss the sides and belly.

An empty stomach drink a glass of room temperature water without gas.

After 15 minutes, 100 g of oat flakes, 100 grams of fruit puree and green tea without sugar.

After 2.5 hours, scrambled eggs with 2 eggs on a dry pan with vegetable salad, dressed with olive oil.

After 2.5 hours, 70 g of buckwheat porridge, vegetable salad (except carrots and beets).

After 2.5 hours, 150 g fillet of Turkey, chicken or lean beef, salad.

After 2.5 hours, 3 boiled egg whites vegetable salad.

After 2.5 hours, 180 g low-fat cottage cheese, tea without sugar.

Also the day you should drink at least 2 liters of water without gas.

You can't eat sugar, fried. 15.00 you can eat per day to grapefruit.

Fitness: exercise for slimming the sides and belly

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Slimming the sides and the stomach is not possible without fitness. The most important rule for this exercise is systematically implemented. You need to train at least 5 times a week, otherwise the result will not be seen. Select the most appropriate exercises for you and care about slim waist.

  • Slimming the abdomen, very suitable for exercises. Lumbar keep pressed to the floor, knees bent, feet on the floor, hands clasped behind his head. Training upper abdominal muscles to raise the trunk, lower abdomen, it is necessary to raise the legs straight, not bent at the knees. Lateral abdominal muscles choose to lift the torso from twisting. Raise the torso, trying to touch the right elbow to the left knee and vice versa, from left to right. The number of repetitions should be comfortable for you, every day adding 3-4 recovery.
  • The hoop is very effective shaping the waist. A weight loss wrap not only keeps the muscles under tension, but also massage all of the tissue in the problem area, to ensure maximum blood flow in them, to remove the excess liquid, give your body the boost weight loss. 15-20 min a day and the result will not keep itself waiting.
  • Strap. Great exercise for the abdominal, spinal muscles and some leg muscles. Its greatest charm is that its implementation takes only 1-2 minutes. Every woman, no matter how busy, find time for yourself.
  • To perform lie on the floor, on your stomach, take a tip -elbow position, pull the stomach, back straight. In this position, the maximum straining muscles of the abdomen, you need to keep at least a minute. If it is difficult, start with 30 seconds, every day, increase the time to 10 seconds. You can do this exercise, lie on the floor, cross your legs, legs, spread them apart at the knees. Somknite hands in the castle behind head and lift head and upper back (shoulder blades) on the principle of twisting. Do 30 repetitions.
  • Wheel. Cycling in the fresh air, of course, has a positive effect in the picture, but this is not about them. The exercise is performed lying on the back. Cross your hands behind your head, lift your legs perpendicular to your body and perform movements with their feet if the pedals of the bicycle. First forward, then back. Raise the torso, trying to touch your elbows on your knees and gradually bring the feet on the floor, that way you can increase the load on the abdominal muscles.

Stick to the above power supply system in combination with simple exercises and a few weeks after the abdomen and flanks is very different: to become fat, you can see that the elasticity of the skin and muscles.