What should I do if a fitness trainer has a beer belly? 10

Fitness instructors have beer bellies! Some people say this, why can't fitness trainers have beer bellies? They are busy every day, how can they have time to go to the gym?

This sentence seems to be no problem, but the fitness trainer who really has a beer belly should not be like this, but the following.

You should have at least practiced! Although it is said that there is fat on the body, such a big man is often taught to you by dry goods, and their understanding of muscle gain is relatively profound.

If you don't have the latitude of muscle, but you have a beer belly, it means that you don't know how to build muscle, and you don't have a good self-discipline. You must know that for a qualified fitness coach, the body is your business card, if you have a beer belly, not only fitness members will look down on it, but even peers will laugh at it!

Of course, there aren't many fitness trainers with beer bellies, but if you have one, then it's better to lose it as soon as possible! Otherwise, maybe any member is secretly laughing at you in the corner?

The problem is back to the beginning, these fitness coaches with beer bellies, their theories are very professional, they are just too lazy to practice, and Liu Xiang's coach doesn't need to run faster than Liu Xiang!

The question is very good: practice is the only criterion for testing truth. Even if you are not a big guy in the gym, as long as you maintain a certain exercise habit, you will naturally be able to master the essentials of each movement.

Even if Liu Xiang's coach is not as fast as Liu Xiang, he was an athlete when he was young, and he has practiced for three years.

1. Eat regularly, three meals a day.

Men socialize a lot and are often "eaten", which is an important reason for men to gain weight. If you want to **, then male friends should eat out less and socialize less. If you can't avoid socializing, order more healthy and low-calorie dishes when ordering, and control the amount of food you eat.

The most important thing is to drink less.

2. Get enough sleep.

Staying up late and working overtime often will not only make people age early, but also make people obese. Lack of sleep "leptin" secretion, easy to get hungry at night. However, when the nocturnal activity is reduced, the calorie intake is difficult to consume, and it will accumulate and be converted into fat.

3. Stand after eating.

Don't rush to sit down and rest after eating, you can stand against the wall for about 15 minutes. When standing, keep your chest and abdomen tall and use abdominal breathing to help digestion and avoid abdominal obesity.

4. Stick to exercise-based whole-body aerobic exercise, such as running, cycling, etc., which can help reduce body fat. In addition to sticking to these cardio exercises, men can also do some strength training that targets the abdomen, such as crunches, planks, etc., to build muscles.

The accumulation of fat in the abdomen is the cause of the formation of a small belly, a big belly, and a beer belly, including the fat under the abdomen ** and covering the abdominal muscles, and the accumulation of a large amount of visceral fat to bulge the abdomen forward and upward, which is another important factor in the formation of a large belly.

The body is a complete system, and even if the body begins the process of fat loss through the combination of exercise and diet, it also has its own rules to gradually burn off excess fat in different parts of the body. Some people may lose weight on their faces faster, others may have a more pronounced reduction in waist circumference, and there is only a difference in the speed of fat removal in different parts of the body, and it is not possible to lose fat in one of these areas alone.

So, whether it's diet or exercise, or a combination of both, as long as you can figure out how to get your body to start losing fat, sooner or later your belly will start to lose weight. As long as the exercise regimen is right, it doesn't matter which exercise you do.

First of all, aerobic exercise is known to be the best way to burn fat. But this is too rough to understand, for example, brisk walking is also aerobic exercise, and it can also reduce fat, but because the intensity is too low, it may take up to several hours of walking each time to achieve the amount of exercise and fat loss we want. Therefore, if you want to lose fat faster, it is important to maintain a certain exercise intensity.

If you are in the gym, you can play this kind of aerobic exercise items: treadmill, pedal machine (stepper, stair climbing machine), elliptical machine (space machine), bicycle, rowing machine, in addition to the gym to provide spinning, combat exercises, aerobics, yoga, Pilates and other courses should also be actively participated, all have a good role.

Secondly, strength training can also be done, not just aerobic work. Keeping your strength training breaks as short as possible (less than 1 minute) can also achieve fat loss similar to cardio. Studies have shown that a combination of high-intensity strength training, high-intensity aerobic exercise, and a low-fat diet can lead to very good fat loss and weight loss.

If you're in the gym, all the strength training area equipment and equipment can be used not only for muscle-building training, but also for fat-loss training. Generally, it includes at least a barbell bench press frame, a comprehensive training rack, a squat rack, a dumbbell rack, an abdominal muscle board, a seated pulldown, a seated chest press, a reverse press machine, etc., as well as training equipment such as battle ropes, TRX ropes, and yoga balls.

Finally, high-intensity interval training (HIIT). It's a form of exercise, not a definite reference to a sport. From the name we can know its characteristics:

Training in a short period of time, quickly and explosively. It dramatically increases the body's need for oxygen, which in turn causes the body to need more oxygen during recovery, creating an afterburner effect that burns off more calories after exercise.

I soak in the fitness club all day long, those personal trainers, it varies from person to person, I suggest you don't invite, it's too expensive, not to mention, the effect is not necessarily obvious, and in the end you can't lose a few pounds, and the trainer is not responsible. If you are diligent enough, go for a run, go to class, and lose belly is very easy. As long as you can make yourself sweat, you will be thin!!

Cardio is important, don't always go to the exercise machine!

How to lose beer belly? Fitness experts share 1 action, insist on practicing for 10 minutes every day, which is super practical.

In order to eliminate the "beer belly", we need to work together from many aspects, for example, we usually eat seven points full; Exercise for at least 30 minutes a day; Take a warm bath before going to bed to improve your sleep condition, etc. Japanese medical experts have developed a set of exercises that can be done anytime, anywhere, and are very effective in eliminating "beer belly":

One is to hold your elbows with your hands and your legs together; the second is to take the elevator less and walk upstairs; The third is that everything that can be done standing is best done by standing, such as waiting for people, playing **, reading newspapers, wearing shoes and socks, etc. Standing on tiptoe slightly puts the body in a more tense state. Experts also recommend that to lose belly fat, it is best to intensify abdominal exercises in addition to intensifying whole-body exercises.

In addition, three meals a day: breakfast and lunch should not be neglected. If you don't eat lunch, you're likely to come home hungry and feast on the dinner table.

Eat fewer snacks: Only bring low-fat, low-energy snacks or snacks such as fruits, vegetables, crackers, popcorn, etc. Keep a bottle of water on your desk:

Drink water frequently throughout the day. Just drink a glass of water when you want something sweet, and the desire for something sweet will disappear. Drinking a glass of water before lunch can lower your appetite.

Don't let stress prompt you to eat more: When you're stressed, don't pick up food and go for a walk. Physical activity is better than eating to relieve mental stress.

Don't go to fast-food chains, as there are very few low-fat foods to choose from. Don't eat alone: Eat with colleagues and friends.

Focus on your partner's conversation, not on food. Skipping buffets: Buffets often result in eating a lot.

Pay attention to the amount of alcohol: Alcohol is high in energy, it prevents the consumption of body fat, and it also reduces willpower.

First of all, you need a reasonable plan, a reasonable schedule of work and rest, develop the habit of going to bed early and getting up early, remembering not to stay up late at night and eat supper before going to bed.

To reduce the belly of beer, you must adhere to two principles, reduce the amount of food and exercise more. It seems to be very difficult to lose 20 pounds in three months, but as long as you persist, you will win.

There is a way to reduce the amount of food, such as the usual amount of rice two bowls, you have to consciously one and a half bowls, and then slowly reduce the amount of food, this process is about a week or so, in order to make your stomach smaller, reduce the amount of food while changing the diet, dinner to eat thin, easy to digest things. Exercising more is to fully burn excess body fat, this process is also gradual, not only to increase the amount of training for yourself every day, such as long-distance running, the distance is not less than 5 kilometers, don't stop and walk when you are tired, keep motivating yourself to slow down small steps, but also insist on running to the end, slowly adapt to increase the amount of training, until the clothes are wet.

Persistence is success, perseverance will see surprises, as little as 3 months, more than 5 months beer belly will be reduced.

How to lose beer belly in a short period of time?

Method 1].Beer belly loss (fat loss): exercise more (running, swimming, etc.) and pay attention to diet (light, less oil, eat more vegetables and fruits).

Abs: The most basic is sit-ups, five sets of 20 in each set, with a rest of 45 seconds to 1 minute between sets. There are also various abdominal muscle exercise methods, the text is difficult to explain clearly, it is recommended to search online ** to learn.

Ab exercises can be done once every two days. But your top priority is to lose fat, otherwise your abs will be covered with thick fat no matter how you train them.

Method 2].Plastic surgery – liposuction (the most efficient practice, but not recommended, after all, it is healthier to exercise).

If you want to reduce the beer belly, you must cultivate good living habits, because our living habits are the most critical factor in shaping our bodyAvoid staying up late, ensure that you sleep for more than 7 hours a day, eat regularly, don't overeat, and quit those foods that are high in salt and fat.

We should stick to swimming, it's best to swim every other day, at least twice a week, and if we keep it for a long time, the beer belly will be able to disappear a lot. You can also try the hula hoop methodThis can help us lose beer belly, don't underestimate the hula hoop, because this is a very physically demanding exercise, it is the nemesis of our belly fat, and every day after eating, turn the hula hoop two or three hours after eating.

This is a very good ** time period that can help us detoxify and digest our intestines, and it is of great help to lose your beer belly, if you want to lose your beer belly, you must be persistent, after all, beer belly is not formed in a day,So we need to spend a few months to lose the beer belly, and in the process, we must not give up on ourselves, we must stick to it.

I know that I have a beer belly, so why do I still drink, then the best way is to quit drinking alcohol and stick to regular time exercise to improve.

Everything is two words: perseverance, as long as you want to do it, you can do anything, in the gym or at home to practice on your own.

Stick to jogging every day and do sit-ups every day.

Then you should focus on losing your stomach, you can do hula hoop exercises, and drink less alcohol.

Control your diet, eat plenty of vegetables and fruits, and do sit-ups.

Then there is nothing left to do exercise and eat less, and nothing else can be done.

Stick to a certain amount of exercise every day, and then try to minimize alcohol consumption.