Hello, everyone. I'm the market well chaos
A lot of people lose their weight first. Many friends, in order to reduce their small abdominal weights, can barely go jogging, running at night, running for three or five kilometres in one breath, stretching for a month or two, with a thin leg and a slightly thin arm, but with an intestine up high and almost unchanged waist. There are also people who are madly convulsed, flat-boarded, who are trained in small shallow muscles in the abdomen, and who are still covered in thick fat, and who are still in their stomachs and drumming。
It was only after i consulted the gymnastics nutritionist and the internal physician that i realized that it was difficult to shake the internal fat that was hidden inside the abdominal body, because i had to run to lose fat and practice abdominal action. The stubbornness of the abdomen has never been rooted in fat on the stomach, but in the internal fat around the liver, the stomach and the pancreas. In order to be really thin, the core target is not to practice abs, but to take out the internal fat first。
First, it's the intestines who are responsible. First
The fat under the skin is well understood, and squeezing the fat under the belly is the fat under the skin, which affects the external state more, with limited harm to the internal body。
The internal fat is completely different, and it piles around the interior, invisible and far more harmful。
The most visible manifestations of this are: the typical “beer belly, soft belly” of the sitting crowd, standing up to see the belly stand out and lying down with the belly still puffing; the tendency to get sleepy and fall asleep after eating; and the ease with which medical examinations detect fatty livers, high insulin and abnormal blood resins。
Long, high-calorie diets, long sittings, late nights, and irregular meals can cause the internal fat to pile up. Swimming is an aerobic, efficient, and can only be slowly reduced in whole body fat, and in order to rapidly break down internal fat, lifestyle must be adjusted in a way that combines diet, rest and daily habits。
Four core practices, specializing in the reduction of internal fat
One: cut off the sugar-literated households, stabilize insulin and stop the accumulation of fat. Jack
Insulin surges are the most important switches for the body to accumulate internal fat. Precise carbon water and sugar can make the blood sugar go over the mountain for short periods. Insulin is heavily distributed and excess heat is transported directly to the interior of the body。
The three meals follow the order of first, second and last staples. Eat vegetables first, then meat and omelet products, and lastly, eat a small amount of staple foods, and smooth the blood sugar and reduce the accumulation of fat from the source。
2. Discontinuation of invisible sugar: milk tea, juice, dessert, honey water, all sugared milk. Every day, only white water, light tea, black coffee (without sugar milk) is used。
3. Halve rice flour and replace coarse grains. For lunch, a small amount of rice is available, and for dinner, as much as possible, corn, mountain medicine, beans and potatoes are used to replace rice noodles. The less carbon water is available for dinner, the faster the internal fat is consumed。
Many insist on a month's reordering of their meals, with no deliberate effort to eat them, so that the tightness of the abdomen will disappear from the morning and the swelling of the stomach will become apparent softer。
Ii. Give up long jogging and replace it with intermittent activity + force training, doubling the efficiency of fat
Long periods of smooth jogging, low consumption of fat under the skin, low efficiency in dealing with internal fats, and high vulnerability to knee damage, many middle-aged people simply cannot sustain for long. In order to rapidly consume the fat of the intestines, priority is given to two types of motion。
1. Day-to-day debrisification intermittent activity: one hour of sitting, five minutes of getting up, standing against the wall, stepping in place and stretching out the abdomen. Do not sit down after dinner and walk slowly for 30 minutes. The cumulative daily movement of 8,000 steps is far better than five kilometres at once. The internal organs are most afraid of prolonged oppression, reduced sitting time, better circulation of the abdominal blood and a significant increase in fat metabolism。
2. Home-based simple force training: deep crouching, hip bridge, static crouching against walls, kneeling, three to four times a week, 20 minutes each. The higher the muscle mass, the stronger the basic metabolism, the continuous fat of the body 24 hours a day and the gradual decomposition of extra fat of the internal body during night sleep. The metabolic dividend of muscle rise is hard to achieve by simply running。
Iii. Strict control of dinner, complete diet three hours before sleep, and time for fattening the internal organs
During the day, we have a high volume of activity, a strong metabolism, and the heat we consume is easier to consume; at night, body metabolism slows down and the gastrointestinal enters the whole period, at which time we eat and the heat accumulates almost entirely into the internal organs。
The golden rule for the reduction of internal fats: dinner is done as far as possible between 18 and 19 p. M. The diet is based on vegetable + high-quality protein, small amounts of coarse grain, and no heavy oil salt。
At night, hungry and determined not to eat at night, too salty, can cause abdominal water, internal oedema and make the stomach look bigger. It's so hungry. Just a little warm water. At night, when the liver is sleeping at depths, excess internal fats are broken and the stomach is emptied before sleep, so that the liver is able to fully perform the lipid reduction。
Iv. Quit spending the night, sleep better, hormones normal, internal fats don't grow crazy
Staying up is a “accelerator” of internal fat. Every night after long hours of sleep, thinness is reduced in the body, hunger is on the rise, and not only do people want high-heat foods at night, their bodies are affected by metabolic disorders, their cortisol is high, and their fat is stored in the abdomen and internal organs。
Many people do their diets and exercise, and their stomachs are thin, and the problem is that they are all at their best. Make sure to sleep by 2300 hours, about seven hours a day. In keeping with the regularity, it is clear for six months that the abdomen are no longer swollen in the morning and that the abdomen are slowly tightened。
Don't waste any more effort. Master
Zone 1: crazyly curly, skinny. The abdominal abdominal muscles can only be trained, the fat of the inner body of the package cannot be burned, the fat of the internal body is not reduced, any more abdominal muscles are practiced, only covered with fat and the stomach remains prominent。
Zone of error 2: reliance on a belt and thin belt. It is only temporary to squeeze the abdominal vision, which is thin, does not decompose the fat, and long-term wears the abdominal organs and affects the internal circulation of the blood, which is not conducive to fat metabolism。
Zone 3: eat less than diet. Extreme diets allow metabolic cliffs to fall, the body to open up energy-saving patterns, prioritize the protection of internal fat, consume only muscles and moisture, and revert to diet at a faster rate than before。
And finally, the true thin stomach logic
The ultimate logic of thin stomachs is never a partial loss of lipid, but the elimination of super-standard internal fat. With sugar, reduced sitting time, regular routines, and light force training, four things go down at the same time and are much more effective than running。
When internal fat slowly recedes, not only the waist is reduced, fat liver is eased, blood sugar is smoother, and the whole human spirit rises. The process does not require extreme self-discipline, but simply changes a few bad metabolism habits, develop small sustainable habits, and naturally the stomach disappears。
