How to turn excess belly fat into abs

Do some sit-ups. Or buy a hoop to swing on your belly. It can also strengthen the refining of the body. Eat more vegetables and less fatty foods during the refining period.

1. Fat people themselves are more muscular than ordinary people, but they look more bubbly due to the coverage of fat 2. Muscle and fat cannot be converted into each other 3. Follow the following ** 3 times a day Avoid eating all fried foods and desserts within a month 5. Drink more water 6. You can see abdominal muscles in a month.

Fitness: Don't panic if you have belly fat! Here's how to minus!

Belly fat is the hardest to lose, the only way is to lose belly fat through the whole body**, when your weight drops by 10%, you can only lose 30% of belly fat. 30 minutes per run** is not very effective, it must be greater than 40 minutes to have the effect**. In addition to running, you must also pay attention to your daily diet, eat more fruits and vegetables, especially cucumbers and tomatoes, and eat less rice and steamed buns.

1. Jogging, the mileage should not be too long, and the amount of exercise can be increased after adaptation; 2. Bend the leg, lie flat, bend the right leg, try to get close to the abdomen, straighten and then change the left leg, and rotate the extension and flexion 20 times each; 3. Sit-ups; 4. Bend the waist, first bend left and right, then bend up and down, alternately 20 times each; 5. Empty bicycle, lasting 20-30 seconds; 6. Rub the abdomen and do it 30 times a day half an hour after breakfast, lunch and dinner.

How to quickly lose fat in the waist and abdomen, I believe this topic is also a topic that many friends and many fitness people are very concerned about. Today, Saipu Fitness Coach Training Base will talk to you about sports.

If you want to lose belly fat, do sit-ups, is it possible to lose belly fat, in fact, this is not necessarily. First of all, let's say that there is no local fat loss, if you do a part of this exercise, it does not mean that the local fat will be able to be lost, fat is a systemic loss, after two months, three months, half a year of exercise, the arms are thin, the legs are thin, the stomach is the same, it will also be reduced, it is a systemic fat loss, what kind of exercise is the best effect of fat loss.

Everyone remember that aerobic exercise has the best effect on fat loss, and aerobic exercise is the most fat consumed per unit of time, so what is aerobic exercise? Running, cycling, jumping rope, are these called aerobic exercises? Note that not necessarily, those just now are all sports, so what is aerobic exercise?

Aerobic exercise must meet four conditions at the same time, the first is that all large muscle groups must be involved, and when you do this exercise, your arms, legs and stomach are all involved. The second is such a continuous and uninterrupted movement, which is not done for a while and stopped, but is carried out all the time. The third is to keep the time above 20 minutes and below 60 minutes.

Finally, there is a heart rate requirement, the heart rate is controlled within a certain range, the heart rate is too high, which means that the exercise intensity is too large, and if the exercise intensity is too large, it may be close to anaerobic exercise, which is not called aerobic exercise.

Anaerobic exercise is mainly to consume the carbohydrates stored in your body, so if the heart rate is too low and not within this range, it is possible that the intensity is too low, and the calories consumed are too small. It is called the maximum heart rate by subtracting the age from 220. Then calculate 50% to 85% of the maximum heart rate, that is to say, control the heart rate at 50% to 85% of the maximum heart rate, the maximum heart rate is 220 minus the age, the age is your year, then you see if the age is different, the exercise intensity is not the same.

So what we just said, you can re-plan your training, especially to add aerobic exercise to your training, you can also review whether you have met the requirements of aerobic exercise when you were running, cycling or skipping rope in the past. Combined with the diet, doing some reasonable exercises, especially aerobic exercise, can help you quickly lose this fat in the waist and abdomen.

Sit-ups are certainly the first choice for ab training.

But what is the most effective way to do it?

If you're fat, I mean if you have a thick layer of belly fat.

You have to take an aerobic training approach.

Jog first. 10 minutes.

Lie down and do sit-ups.

Then get up and do a sprint right away. Hold for more than 30 seconds.

Lie down immediately and do sit-ups.

Get up again and do a jog for 3 minutes.

Lie down again. Get up again and sprint.

This practice is super tiring. There are very few people who can last for a month.

But whoever persists. The abs are huge!

If you are skinny yourself. That's easy.

My approach is to forget about the ab building methods and the number of sets that the bodybuilding books say.

Stick to it every day. Every day, you can feel a burning sensation in your abdominal muscles and sweat in your head.

The standard is that when you stop, you have to hold your back up and make an ugly position to relieve the spasms of your abs.

Persist for half a month, and your abdominal muscles will have a unique shape.

In fact, 150 pounds is not very heavy, it is recommended to do sit-ups, in addition, lying flat and raising legs, the effect is also good.

Hehe! The first is not to turn fat into muscle, but to burn fat so that muscle has a place to grow quickly. Suggestion No. 2!

Running to train abdominal muscles can not only **, but also improve abdominal muscles! Exercises on sit-ups to strengthen the strength of the abdominal muscles! Thank you!

Good luck!

In fact, 150 pounds is not very heavy, it is recommended to do sit-ups.

No, you can't! Exercising abdominal muscles is building muscles, which can only grow the muscles in your abdomen, and it is anaerobic exercise, and it is impossible to lose fat on your belly. If you want to lose fat, you can only lose fat by doing aerobic exercise.

Stick to aerobic exercise every day, and running is fine. Adults who have never done jogging exercises or who are physically weak should start walking first and running alternately, first walking for 30 60 seconds or 50 100 meters, then jogging for 30 60 seconds or 50 100 meters, running at their own pace, not too fast. Depending on the physical condition, you can do 6 to 12 reps (1 time for 1 time for walking and running), and you can exercise 1 time a day or 5 times a week.

There is a process of adaptation to the exercise, and there may be some fatigue at the beginning of the exercise, which will gradually be lost after 2 to 4 weeks. Each run should be more than 40 minutes, and less than 40 minutes will have no effect!

The appropriate amount of exercise should be 60 85 of the maximum heart rate, it is best to start with about 60, and then slowly increase the intensity, you can use 200 to subtract your age to get your maximum heart rate, such as 200-25 = 175, then 175 is your maximum heart rate, multiplied by 65%-80%, then your most effective heart rate for fat loss is the heart rate range of 114-140. You can buy a heart rate watch to control your heart rate in real time, which is very convenient. (Ruiyaxu heart rate meter can be searched).

You should also control your diet, eat 8 packages per meal, and don't eat foods with high fat content, such as fatty meats. Beer, snacks, supper, desserts, and fried are all free! Try to go to the restaurant as little as possible, because there is too much vegetable oil in the restaurant!

Eat more vegetables, fish, legumes, foods high in protein.

Quite simply, the key is perseverance! Just keep at it and you'll succeed! I wish you the perfect body soon!

Do you need to ask, of course, the fat is gone.

1 Eat less sugar, starch, animal fat, etc., and eat seven points of satiety, which can promote the consumption of body fat.

2 Abdominal Massage** This method is a simple and effective method. It is also suitable for many diseases of the digestive system, nervous system and genitourinary system, and can be used as a way to eliminate belly fat and strengthen the body.

3.Carry out effective exercises in order to reduce the abdomen and use unrestricted dieting, how to slim down the belly after childbirth If the method of wrapping the abdomen not only does not achieve the effect of strengthening the abdominal muscles, but will affect people's health. Participate in more physical exercises, such as running, climbing, cycling, swimming, playing ball, etc., which can reduce abdominal fat.

Don't underestimate this little way to lose belly fat, and stick to them, which will definitely get you rid of belly fat and have a charming small waist.

The process of fat metabolism is like the process of buying ** to preserve value. People exchange the money they can't spend for the value preservation, and then turn the money into money when they need to spend it. Just a form of preservation for money.

How to lose abs fat efficiently.

If you want to lose fat, you can only do more aerobic exercise to burn fat. If you do abdominal muscle exercises before doing aerobic exercise to congest your abdominal muscles, it will help with local fat burning in the abdomen.

Long-distance jogging I'm also practicing now.

The gym is not easy, sit-up racks 100 in groups, 5 sets.

Abdominal leg raises, 10 sets of 5 sets.

Good luck

Abdominal muscles to appear, first of all, the body fat should be low, 6 pieces of less than 12%, the gym has a fat meter, to lose fat first to control the diet, followed by aerobic exercise, spinning is a good choice, followed by the exercise of abdominal muscles, abdominal muscles are tolerance muscles, it takes a high number of times to be useful, you can refer to abdominal muscle tearers, about 3 months will have a certain effect.