The truth about belly fat
According to coach Pham Hoang Vu (working in Da Nang), belly fat is divided into 2 types:
- Under skin fat:Located under the skin surface, can be pinched with a finger or a pair when measuring the amount of fat in the body.
- Internal fat:Located inside the abdominal wall, below the muscles and cannot be measured by the pair.Reducing internal fat will reduce the circumference of the waist, making you look thinner but will not remove fat in the navel or abdominal belly because it is under the skin.
Organs belly fat is a "agency" of metabolism.It releases substances called Adipokine.These are signaling proteins to cells that increase blood pressure, increase bad cholesterol LDL and change insulin sensitivity, causing diabetes.
ADIPOKINE released from internal fat reduces muscle quality, turning it into fat.
Diabetes and large amounts of internal fat are health problems related to cardiovascular disease.
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Research shows workReduce belly fatIt will be effective if followed by the following activities:
- High intensity training and increase the duration.
- Reduce inflammation in the body and boost the immune system.
- Control stress and reduce the amount of cortisol hormone of the body.
- Keep the intestinal tract healthy, leading to reduced cortisol and less infection.
- Monitor insulin index and glucose tolerance by diet, regular physical activity.
Revealing "secret" reducing belly fat everyone uses "sticky"
Coach Pham Hoang Vu said, applying 30 tips for reducing belly fat below, this Tet you will receive unexpected results:
1. Practice strength with large volume (30 to 45 sets each time) and short break time (10 to 60 seconds) to create more accumulated lactic acids, meeting more growth hormones.
2. Priority is given to the Hypertrophy method (8 to 12 reps, more than 3 sets, 70 - 85% of 1RM).
3. Implementing Strongman Training at least 1 time/week: building muscles, lower body strength, and increasing growth hormone to enhance fat burning.
4. Practice regular but smart by adjusting the break time, Sets, Reps and Tempo.For example: Squat 6 x 6 with 60 second break time and Squat 12 x 3 with 25 second break time creates metabolic balance.
5. Perform the sprint to regulate.For example: 6 times of water withdrawal 200m with 4 minutes or 60 times to sprint in a cycle, each 8 seconds with 12 seconds of vacation.
6. Enhance external regulation to relax mentally, release lower cortisol.
7. Practice meditation or air conditioning to improve the spirit, focus on developing outstanding strengths.
8. Avoid practicing "15 -minute AB" programs on YouTube or social networks.Instead, you should monitor the practiced methods that have been proven, such as body training and interruption.
9. Always maintain moderation breakfast and choose a protein -rich meal, contain lots of fiber, good fat for health.Try breakfast with meat and seeds.
10. Do not practice when hungry.This reduces the process of the body using fat as fuel, resulting in less calories burning during recovery (using excess oxygen after exercise).
11. Remove all processed foods.
12. Don't avoid fat.Just make sure to eat healthy fats such as fat in fish, animal meat, coconut oil, olive oil, avocado and nuts.
13. There is a high quality diet, rich in protein to speed up metabolism when resting and providing the energy needed to digest food.
14. Make sure 10g of essential amino acids per meal.The diet may include seafood, chicken or beef.
15. Supplementing foods to improve insulin sensitivity with more carb meals (blueberries, green leafy vegetables, vinegar, lemon juice).
16. Consider eliminating gluten, supporting other traditional cereals and other healthy carbs.
17. Supplement vitamin D.
18. Make sure you load at least 25g of fiber daily.Low fiber leads to less insulin health, increasing belly fat more.
19. Ăn các loại hạt, đặc biệt là hạt lanh.They promote the removal of chemical estrogen, reduce belly fat even when eating a high -fat diet, a lot of fructose.
20. Make sure you have a healthy intestinal tract because the gastrointestinal health is directly damaged, leading to increased cortisol and abdominal fat.
21. Apply green lifestyle to intestinal health.
22. Limit the amount of fructose in a diet with just fruit.Remove all fructose from corn syrup.
23. Get enough sleep.Try to go to bed early, get up early because this is related to reducing belly fat.
24. Use a grateful diary to reduce stress before going to bed.Meditation or focus on breath.
25. Reduce stress by practicing yoga, martial arts, walking or meditation, looking for an expert in advisors or coaches.Do whatever you feel effective.
26. Ensure the amount of water by drinking 20 - 30ml of water for each pound of body weight to keep water and enhance detoxification.
27. Practice removing alcohol, juice, soda and supporting drinks in sports.Encourage drinking water, tea and coffee.
28. Remove all sugars and sweeteners from sugarcane sugar, jars, syrup.
29. Additional magnesium (7 - 10mg/kg of body weight) to soothe the body and reduce cortisol.
30. Eat foods rich in antioxidants such as berries, black chocolate, green vegetables and olive oil to prevent inflammation.
"When you plan to reduce belly fat, remember that you must fully control what you put in your mouth. Don't eat in a bluff," coach Pham Hoang Vu said.
(Artwork: Internet)