gym members often ask, the coach, I have a big belly, I want to reduce my belly, I want to reduce my belly, the doctor said that my visceral fat exceeded the standard, is there any good way, do you know how I told them ? What did they get in the end?
1. Why do you have a big belly and high visceral fat?
When our belly grows larger and visceral fat exceeds the standard, there must be some reason. Either we sit for a long time and do not exercise; or we live so well that we eat big fish and high-calorie food all day long.
So, if you want to solve these problems, you have to start from the root, first solve the problem of diet, and then change the problem of sedentary. Exercise and diet complement each other to achieve the final desired result.
2. High visceral fat is harmful?
Excessive visceral fat is accompanied by an increase in diseases around the internal organs. For example, fatty liver , hypertension, hyperlipidemia, hyperglycemia, and some cardiovascular diseases. At the same time, our daily energy and physical strength will decrease.
Third, the solution
needs to be carried out from two aspects, diet + exercise diet and exercise, is the temporary cure. Diet can change our living habits and let us develop a good lifestyle.
exercise allows us to change the structure of the body. The structure of the body includes the ratio of muscle to fat. When the proportion of muscle becomes larger and the proportion of fat decreases, our body will become healthier. Next, I want to give you an analysis, two major solutions, how to do it?
1, diet plan
First, let’s take a look at the diet. The diet contains seven major nutrients, protein, fat, inorganic salts , carbohydrates, water, dietary fiber, and vitamins.
We want to adjust our diet by changing the ratio of these seven nutrients, so that our body can not only satisfy the seven nutrients, but also make you full and low in calories.
high-protein foods: white meat, beef, shrimp, crab meat and so on.
low-carbon water and high- dietary fiber foods: oats, corn, brown rice, leeks, celery and more!
low-fat foods: tea oil, olive oil, vegetable oil and more! At the same time,
also changes the calorie ratio of the three meals to 5:3:2.
2, exercise program
exercise program, I will give the following three actions, which are all body fat burning and strength comprehensive training. As long as you persist for more than three months, your belly can be seen to shrink significantly , Become flat, then let's practice!
(1), poppy jump
poppy jump, this is a body fat burning action, at the same time, it also allows our upper limb muscles to be fully trained to ensure that muscle mass is not lost.
[Action Points]
Stand with feet shoulder-width apart, squat down, support the ground with your hands shoulder-width apart, and jump and straighten your legs back; bend your elbows and touch the ground
Quickly retract your legs to your abdomen; get up and jump
with both hands behind the head and squat down quickly after high-five, without standing
try your best to jump
to a high place in 4-6 groups, each group of 8-16
Opening and closing jumping
Opening and closing jumping is one of the classic movements for body weight loss, which can make the body fat burn quickly.
[Action points]
tighten the waist and abdomen, tighten the arms, raise the arms with the strength of the shoulders, press down the arms with the strength of the back, and use the arms to drive the body to jump
. Head up
to do 4-6 groups, each group of 16-20
(3),Z6z squat jump
squat jump is a comprehensive training action that can not only consume fat all over the body, but also allows the muscles of the lower limbs to be better trained, increasing muscle mass or muscle quality.
[Action points]
straight back, tighten the waist and abdomen, stretch the arms forward when squatting, parallel to the ground, straighten the fingers
use the muscles of the thigh and buttocks when squatting to the bottom to jump up, only the moment of the jump Strength, arm with downward swing
do 4-6 groups, each group of 12-16
Note: training exercises with knee problems can not be done.
The above is the answer I gave him. If you do the same, you can also achieve the desired effect.
