How to exercise at home to lose belly
2022-05-24
For us ordinary people, if you want to lose weight or improve your physique, or you want to have a strong body and a certain muscle line, you can do it at home without going to the gym! And don't think in your heart that just going to the gym is called fitness, and exercising elsewhere is not fitness. If you want to exercise, it's the same everywhere. It's just that the gym is more concentrated and there are more fitness equipment!
Belly fat accumulation is a physical characteristic of many people, even if you are not very fat, you may have a small belly! Therefore, the original intention of many people to lose weight is to reduce the belly! So what should we do? Today, I will introduce a method to you, without going to the gym, you can lose your belly at home, and give you a flat belly!
1. How to lose weight at home?
First of all, when we lose weight, we will choose various exercises to lose weight, but I can tell you that exercise is not the key to successful weight loss, it only plays an auxiliary role in our weight loss! The key to our weight loss success or failure is our diet. Only by controlling your diet and exercising to lose weight can you be the icing on the cake and get a good figure! We must understand this primary and secondary relationship! Because a mistake many of us make is that we only exercise without paying attention to our diet, and in the end it falls short!
Second, correct the misconceptions of many people here. Many people want to lose abdominal fat, they will choose to exercise abdominal muscles, but this is exactly the wrong choice!
There are two reasons:
1. We can build muscle locally, but not lose fat locally. Losing fat is about the whole body. You won't lose more fat in this area than anywhere else just because you exercise this area! So if you want to lose your belly, you need to lose weight as a whole, so that our belly will naturally become smaller!
2. We generally choose abdominal exercises, such as sit-ups, planks, etc., which are all anaerobic strength training, which mainly consumes the body's glycogen, not fat! So, from an energy consumption point of view, this exercise is not right!
Through the above analysis, we can conclude that if you want to lose weight and lose belly fat, you must first control your diet, and secondly choose exercise that is effective for fat loss!
2. Control diet
If you want to lose weight or lose belly fat, you must first eliminate the production of fat, which requires us to solve the problem from the source, and this source is diet!
Diet is the source of all calories in our body. An unreasonable diet or habit can cause us to eat too many calories. If the excess calories cannot be consumed, it will be converted into fat and stored in the body, and the abdomen is most likely to accumulate fat. This causes more and more fat to accumulate in our belly, making our belly bigger and bigger. So, be sure to control your calorie intake to prevent excessive calorie intake! This requires us to adjust our diet and eating habits!
For details, please refer to the following aspects:
Reduce the intake of staple food, change the staple food to coarse grains such as whole grains, eat less refined grains such as rice and pasta, and eat a small bowl of each meal, that is, the size of a fist.
Don't neglect your vegetable and protein intake! When it comes to weight loss or good eating habits, we should all increase our vegetable and protein intake! We choose a variety of dark vegetables! Common proteins we can choose eggs, milk, soy products, fish and shrimp, lean meat, skinless chicken and duck, etc.
Vegetables and proteins should be cooked in water as much as possible. If it can't be done, we want to reduce the amount of condiments and minimize the oil, salt, sugar!
Overeating every meal is not recommended. Don't overeat, seven or eight points is enough. Develop a good habit of drinking water, drink enough 1800ml to 2000ml every day.
Eat less or not eat all kinds of high-calorie, high-fat, high-sugar foods, such as barbecue frying, hot pot desserts, drinks, etc.
These are dietary recommendations. If you want to lose weight and lose belly fat, you can follow the advice above to match your diet, it must be strictly followed!
3. Choose the right exercise
First of all, for exercise, we choose aerobic exercise that has a good effect on fat loss, such as running, skipping rope, brisk walking, cycling, swimming, aerobics and other sports. We don't need to go to the gym to do these exercises, we can do it outdoors and achieve great weight loss results!
Choose the exercise that works for you and schedule 4 to 5 exercises per week for 40 to 50 minutes! On the basis of dieting, you can achieve a good weight loss effect!
Secondly, after insisting on aerobic exercise for a period of time, if you have a foundation for exercise or encounter a plateau to lose weight through aerobic exercise, it is recommended that you try HIIT exercise at this time!
HIIT exercise, also known as high-intensity interval training, is a combination of high-intensity and low-interval exercise! Because of the high intensity of this action, it is not recommended for people who have no foundation in exercise or who are too fat to choose this action at the beginning! This move doesn't require a lot of space, we can do it at home, and it's great for losing stubborn belly fat and building muscle!
Let's share some actions below, and develop a HIIT exercise through these actions:
1. Burpee Jump
2. Squat jump
3. High leg raises
4. Squat jump
5. Jump
6. Mountaineering run
Recommended training plan:
The above 6 movements are the basic movements, each movement is done for 30 seconds, and the rest is 10 seconds in between. The 6 movements are a group, and each training 4 to 6 groups can achieve a good fat reduction and shaping effect.
Summarize
If you want to lose belly fat, you don't need to go to the gym at all, you can control your diet at home, choose the exercise that suits you, and stick to it, you can exercise a strong and muscular body!
Belly fat accumulation is a physical characteristic of many people, even if you are not very fat, you may have a small belly! Therefore, the original intention of many people to lose weight is to reduce the belly! So what should we do? Today, I will introduce a method to you, without going to the gym, you can lose your belly at home, and give you a flat belly!
1. How to lose weight at home?
First of all, when we lose weight, we will choose various exercises to lose weight, but I can tell you that exercise is not the key to successful weight loss, it only plays an auxiliary role in our weight loss! The key to our weight loss success or failure is our diet. Only by controlling your diet and exercising to lose weight can you be the icing on the cake and get a good figure! We must understand this primary and secondary relationship! Because a mistake many of us make is that we only exercise without paying attention to our diet, and in the end it falls short!
Second, correct the misconceptions of many people here. Many people want to lose abdominal fat, they will choose to exercise abdominal muscles, but this is exactly the wrong choice!
There are two reasons:
1. We can build muscle locally, but not lose fat locally. Losing fat is about the whole body. You won't lose more fat in this area than anywhere else just because you exercise this area! So if you want to lose your belly, you need to lose weight as a whole, so that our belly will naturally become smaller!
2. We generally choose abdominal exercises, such as sit-ups, planks, etc., which are all anaerobic strength training, which mainly consumes the body's glycogen, not fat! So, from an energy consumption point of view, this exercise is not right!
Through the above analysis, we can conclude that if you want to lose weight and lose belly fat, you must first control your diet, and secondly choose exercise that is effective for fat loss!
2. Control diet
If you want to lose weight or lose belly fat, you must first eliminate the production of fat, which requires us to solve the problem from the source, and this source is diet!
Diet is the source of all calories in our body. An unreasonable diet or habit can cause us to eat too many calories. If the excess calories cannot be consumed, it will be converted into fat and stored in the body, and the abdomen is most likely to accumulate fat. This causes more and more fat to accumulate in our belly, making our belly bigger and bigger. So, be sure to control your calorie intake to prevent excessive calorie intake! This requires us to adjust our diet and eating habits!
For details, please refer to the following aspects:
Reduce the intake of staple food, change the staple food to coarse grains such as whole grains, eat less refined grains such as rice and pasta, and eat a small bowl of each meal, that is, the size of a fist.
Don't neglect your vegetable and protein intake! When it comes to weight loss or good eating habits, we should all increase our vegetable and protein intake! We choose a variety of dark vegetables! Common proteins we can choose eggs, milk, soy products, fish and shrimp, lean meat, skinless chicken and duck, etc.
Vegetables and proteins should be cooked in water as much as possible. If it can't be done, we want to reduce the amount of condiments and minimize the oil, salt, sugar!
Overeating every meal is not recommended. Don't overeat, seven or eight points is enough. Develop a good habit of drinking water, drink enough 1800ml to 2000ml every day.
Eat less or not eat all kinds of high-calorie, high-fat, high-sugar foods, such as barbecue frying, hot pot desserts, drinks, etc.
These are dietary recommendations. If you want to lose weight and lose belly fat, you can follow the advice above to match your diet, it must be strictly followed!
3. Choose the right exercise
First of all, for exercise, we choose aerobic exercise that has a good effect on fat loss, such as running, skipping rope, brisk walking, cycling, swimming, aerobics and other sports. We don't need to go to the gym to do these exercises, we can do it outdoors and achieve great weight loss results!
Choose the exercise that works for you and schedule 4 to 5 exercises per week for 40 to 50 minutes! On the basis of dieting, you can achieve a good weight loss effect!
Secondly, after insisting on aerobic exercise for a period of time, if you have a foundation for exercise or encounter a plateau to lose weight through aerobic exercise, it is recommended that you try HIIT exercise at this time!
HIIT exercise, also known as high-intensity interval training, is a combination of high-intensity and low-interval exercise! Because of the high intensity of this action, it is not recommended for people who have no foundation in exercise or who are too fat to choose this action at the beginning! This move doesn't require a lot of space, we can do it at home, and it's great for losing stubborn belly fat and building muscle!
Let's share some actions below, and develop a HIIT exercise through these actions:
1. Burpee Jump
2. Squat jump
3. High leg raises
4. Squat jump
5. Jump
6. Mountaineering run
Recommended training plan:
The above 6 movements are the basic movements, each movement is done for 30 seconds, and the rest is 10 seconds in between. The 6 movements are a group, and each training 4 to 6 groups can achieve a good fat reduction and shaping effect.
Summarize
If you want to lose belly fat, you don't need to go to the gym at all, you can control your diet at home, choose the exercise that suits you, and stick to it, you can exercise a strong and muscular body!
