11 reasons why the belly is difficult to reduce | gym workout belly fat mens and women 2020

The old driver who has been practising for many years tells you that your stomach is so thin, don't blame me for being late! Happy [new on this week's show]
Hello everyone, I am an ADA sister who loves fitness. I see a lot of friends in the public number background message spit. "It is very serious about reducing a lot of weight through fitness! Why do you have a swim ring on your stomach? Are you desperate!" "How can I reduce the fat on my stomach?" "I lost weight all over my body. Why can't I lose fat on my stomach?" I practised the abdominal muscles for a long time because the fat on my stomach is still a piece! "Seeing so many people vomiting, I decided to talk to you about how to get rid of this swimming circle on my stomach today!"

Yao Tricore Sports Physical Therapy Instructor NMES International Registered Intermediate Instructor Asian Fitness Sports Management College Sports Rehabilitation Instructor ChinaFit Sports Physical Therapy Instructor US Nautilus International Senior Personal Trainer AASFP Senior Personal Trainer, Elite Personal Trainer International SCHWINN Lecturer

Q1, Why is the stomach easiest?
Long meat (fat): Long-term sedentary, lack of exercise, reduced activity, lack of adequate practice in the waist and abdomen, will accumulate more fat. Includes visceral fat and subcutaneous fat. That the size and belly is one of the most vulnerable parts of the body. Fat is an energy storage substance in cells. It can provide heat, protect internal organs, maintain body temperature, assist in the absorption of fat-soluble vitamins, and participate in various metabolic activities of the body. But fat cells are extraordinary. The fat we eat is stored in fat cells in the form of triglycerides so that the body can be called at any time.

Q2, why is the belly meat most difficult to reduce?
Because the amount of abdominal fat is more than anywhere else in the body. Although weight loss is systemic, because of the, you still need to continue to spend time to practice and consume.

 Q3, can abdominal training be used to reduce belly?
The person who has the perfect mermaid line and vest line are definitely not able to do abdominal training. For example, some fitness apps, find a good coach or model to train with everyone... such as speed loss, abdominal muscle tears, and so on. Give everyone the illusion that I will have the perfect abdominal muscles like the coach in the video when I make the abdominal muscle tear. I believe that these coaches have such an ideal abdominal muscle contour that they are definitely not only caused by the gastric muscle tearers. No matter what kind of abdominal training,
I hope that everyone will establish the correct concept of exercise, I know what activity they want to train to that muscle,
and do not blindly imitate the training movement because each person's physical condition is different!
Find the correct posture Adjustment, training in place, muscle transfer is relatively accurate. The way to train tired is different. Does your local muscle involvement or overall muscle involvement? The arm is exhausted, the big muscles are not mobilised enough, and the limited participation causes the exercise training to be ineffective. Although it is wasted, the way of the class is different. Now studies have shown that local fat loss does not exist through regular healthy exercise training, unless it is liposuction, but liposuction destroys the subcutaneous fat structure, and it is effortless to rebound, because the body's exercise capacity is not improved, the metabolism is not improved, the length The fat is still long, and even because of liposuction to reduce weight, it virtually reduces the life-loading mode of life, and the daily consumption is also less, and naturally it rebounds faster.

Q4, can you reduce your stomach?
 Aerobic can be used for systemic fat loss training, and can also improve body metabolism and calorie metabolism to improve fat loss by improving heart and lung function training. Effective aerobic training should have a certain intensity, with the heart rate value as a reference. >Static heart rate: The most accurate time to measure static heart rate should be when you have enough rest (sleep) just after getting up. People with better cardiopulmonary function have a static heart rate of 55 beats per minute. People with poor cardiopulmonary function have a static heart rate of 70 beats per minute. >Card formula: target heart rate = {(220-age) - static heart rate} × exercise intensity % + static heart rate. Give a chestnut: I am 30 years old. Static heart rate 68 times/minute. Select the intensity percentage: 60%-80% of the maximum heart rate. Calculate the maximum heart rate: maximum heart rate = 220 - age 220-30 = 190 calculate the reserve heart rate; reserve heart rate = maximum heart rate - static heart rate 190-68 = 122 calculate 60% of the maximum heart rate reserve heart rate × 60% + static heart rate 122 × 60% +68=141 Calculate 80% of maximum heart rate reserve heart rate × 80% + static heart rate 122×80%+68=166> The fat-burning exercise needs to meet the following three necessary conditions:
The centre rate of the exercise process should reach the medium and low-intensity exercise heart rate;
Exercise lasts for more than 20 minutes;
Movement of large muscle groups;
> Then divide several motion intervals according to the maximum heart rate:
MHR (50~60%) mild-burn fat exercise - help warm-up or help restore, improve metabolism
MHR (60~70%) low intensity - fat burning exercise - increase metabolism, fat metabolism... weight control
MHR (70~80%) medium-aerobic/fat burning exercise-medium strength training to improve aerobic capacity... recommended a fat burning heart rate
MHR (80~90%) large exercise aerobic exercise - improve lactic acid tolerance and enhance high-speed exercise lasting endurance
MHR (90~100%) maximum heart rate - increase the maximum rush rate, enhance the neuromuscular system... athletes or excellent physical condition.
This also means my heart rate of exercise: 141 times/minute -166 times/minute. Between 60% and 80% is MHR low intensity, moderate aerobic fat burning exercise heart rate. There is no constant ratio between calorie expenditure and fat consumption. Fat catabolism is a complex series of biochemical reactions, and heart rate reflects the excitability of sympathetic nerves. The stimulation of sympathetic nerves promotes the secretion of a series of lipolytic hormones. Activates lipolytic enzymes to break down fat stored in fat cell tissue into free fatty acids and glycerol, which can be decomposed into carbon dioxide and water and release a large amount of energy under sufficient oxygen supply. Also, I added that I haven’t exercised for a long time, or I’ve been in the strength training for a long time. I’ll remind you, don’t make fun of your own heart, don’t do strenuous exercise, especially during a cold, so as not to be viral. Myocarditis, people who just started exercising here, listen to your heart rate, keep your heart rate at 60~65% MHR!

Q5. Is there any exercise that can specifically reduce the meat on the stomach?
Local fat loss is not possible in a healthy life. Due to individual differences, the parts that each person tends to accumulate fat are different. Some people have excessive waist and abdomen fat, some have excessive fat in the hips and legs, and some have excessive visceral fat. Therefore, to lose the flesh on the stomach, it is necessary to carry out a systemic fat loss exercise.

Q6, how to reduce abdominal fat?
We want to quickly lose the fat in the abdomen. In sports, we need to use aerobic and anaerobic training principles to effectively reduce fat. Anaerobic training to improve muscle mass, improve your basal metabolism, accelerate fat consumption, and do more abdominal muscle training to better tighten the skin and make the abdomen look slimmer. And aerobic exercise focuses on the burning and use of body fat, reducing our body fat. Note: Usually, aerobic is placed after anaerobic, because this arrangement can not only prevent the anaerobic training after aerobics due to inadequate training status due to insufficient glycogen storage in the body, and anaerobic consumption of body sugar in the body. After the original aerobic is directly consumed fat, so the effect of reducing fat will be better. Change the way of exercise: We can abandon the initial long-lasting single low-intensity aerobic exercise to achieve a more effective workout to achieve maximum fat consumption. For example, HIIT, also known as "high-intensity intermittent training method", is a training method that can perform full-force, rapid, and explosive exercises in a short period. This method can increase heart rate and burn more calories in a short period.

Q7, how to train the vest line?
In addition to fat reduction, if you want to have a vest line, we can exercise our transverse abdominal muscles, oblique abdominal muscles and rectus abdominis to achieve abdominal tightening. Of course, there is a more critical condition is body posture. Correct, such as the pelvis leaning forward, this is the culprit for many thin MM to appear small intestines.

Q8, how to train the abdominal muscles?
To have a perfect abdominal muscle, you need enough abdominal muscles and a low enough subcutaneous fat.

Q9, how to eat
                          If you want to reduce fat, I suggest that you hold back the temptation, do not eat or high-calorie foods, or rationally distribute heat and nutrition. "Three-point training, seven points to eat, indicating that eating in the status of fitness is very important, many people do not get good results, but the meat on the stomach is not lost, then you will To see if there is a problem with your diet, let me talk about how to eat during fat loss and how to eat during the stomach reduction. The training effect can be achieved with half the effort.

Q10: Dietary Principle
                                          The nutrition of breakfast is For the most comprehensive, lunch is the most balanced, the most simple dinner, no matter what meal, protein, carbohydrates, vitamins, dietary fibre, and a small amount of good quality fat should be comprehensive and reasonable intake, a single diet Habits can only cause the lack of other nutrients and cause damage to the body. The principle of diminishing diet: If you want to reduce fat, set the calorie of the day to be lower than the amount of exercise, and distribute the calories evenly, instead of taking a meal. Excessive heat causes a surplus of heat, causing unnecessary fat accumulation, and the intake per meal is not far behind, reducing the accumulation of fat while reducing the diet. Use food that eats less and eats more to reduce excessive consumption and increase metabolism. The total dietary principle during fat loss is high protein, high dietary fibre, high vitamin, low fat, low carbon water, less oil and less salt. Sugar.

Q11, the last recommendation?
                                                    Precautions and tips for diet during stomach reduction: Adjusting sitting posture: Sitting posture is not right, it will not only lead to hunchback, but also lead to rapid accumulation of abdominal fat, we should keep Good sitting posture, and pay more attention to abdomen, which will significantly reduce the increase of the belly. The fat accumulated in the stomach is notorious visceral fat, they will wrap the abdominal organs, disrupt the standard metabolic mechanism of the body, and the risk index is very high. Keep a certain amount of "good" fat intake every day, usually, pay attention to eat nut foods. Try to avoid high-temperature frying, finishing, foods containing trans fats, those "bad" fats will increase, including cardiovascular Many diseases and diseases including diseases. Thank you very much for being happy with our program today, I hope to help you, and the summer is not over yet. Hurry and move, and say goodbye to the flesh on the stomach! Have a good body at an early date! If you also like sports, sports, fitness, welcome everyone to pay attention to our program WeChat public number and Weibo "Jianren slang", leave us a message Welcome to share your story~ We will see you next time!