Before you exercise to lose belly fat, you must think first to define a program to follow to lose belly fat.

Exercise to lose ventrePremièrement first makes a small stock of your weight, your waist. Measure them and then keep them in a notepad and come back at the end of your program, for comparison with the steps you will get.

Set a specific time eg 4 or 6 weeks as the first step of your program lose belly fat.

What did you have a belly?

The dairy, chocolate, and other foods... will make you belly, ensure that you eat and then start by getting rid of those things.

Then follow a diet that will help you lose belly fat.

Know that losing belly with sports exercises is not enough, your program must also be composed of two main elements: sport and diet.

A well-balanced diet:

So choose good foods and good nutrients that you can use in your program and associate lose belly fat.

For example, and to help you:

Start with a mono-diet: that is to say one food per meal for one or more days. Take, for example, an apple for 3 days.

          Indeed, this method allows you to eliminate toxins that clog your body.

In addition, take green vegetables at each meal to treat acidity of your body. You know that acidity can cause many problems with your health: fatigue, stress, chronic pain and have a few extra kilos.

Sugar level; take brown rice and pasta because they contain complex sugars.

Complex carbohydrates are beneficial to health; they contain fiber, vitamins, minerals and antioxidants and provide sustained energy.

In addition, to avoid overeating at the next meal, choose two snacks taken in the morning at 10 am for example, and in the evening at 16h. So eat a fruit: apple or orange, or take green tea with dried fruit.

         The goal is snacks to refuel energy between meals.

You can associate legumes: lentils, peas, and beans with rice and pasta. Their high complex carbohydrates and dietary fiber distinguish legumes, which contribute to satiety; they are also good sources of vitamins and minerals.

If you want to eat meat, prefer animal protein 5 night a week with greens.

Exercise to lose belly

As for the exercises to lose du Venter and choose to go with the diet you take, you can practice the following exercises:

Four exercises to lose belly 35-40 min max end of destocking fat.

The slots 3x20 repetitions: This exercise involves the maximum muscle group.

The 3x20 pumps: do these abdominal exercises slowly and do not force yourself at first, then increase the effort. The goal is to get to 20 repetitions.

Candlelight 3x15: If it is done well, you will have good abs.

Sheathing 2x1min: sheathing strengthens the abdominal and back muscles.

After these exercises to lose belly fat at home, try jogging for 30-40 min.

Practice this program proposed for four to 6 weeks, then re-measures your weight and waist circumference, you would get better results.

If you find that this program is hard for you, you can lighten and prolong its duration. The need is to make your routine: To lose the belly.

Most importantly, following a program like this is that you will not only lose some weight in the stomach, but you will feel light, you will sleep well and generally, you will feel better physically.

The sheathing to lose belly fat

The sheathing is one of the abdominal exercises that help lose belly fat, like the squat, pumps, slots...

It strengthens the abdominal muscles and back muscles.

As you know, abdominals consist of four main muscles:

The rectus abdomen, which occupies the central part.

The oblique and internal oblique, which are located on the sides and allow the rotation of the pelvis or immobilization.

In addition, transverse that is deeper.

What are the abdominals?

The abdominals or tabs are used to hold the viscera and maintain the back too.

They help with the movements of the trunk and limbs: legs and arms ....

They also optimize our breathing and help the organ movements.

The cladding is effective to lose belly fat:

Before talking about the jacket, try to monitor the foods you eat and make you have a belly, do you consume a lot of industrial foods? Do you eat a lot of meat, chocolates? You consume many soft drinks or milk...?

It is because of these foods you have muscle relaxation at the bottom of your belly fat that covers your abs.

To strengthen these abdominal muscles, and precisely the one who is in this area, that is to say in the lower abdomen; we appealed to the sheathing. Indeed, the clear muscle is the transverse and it was he who used to enter the stomach and having flatted.

When we practice, the cladding is made to work that abdominal muscle, putting our whole body in muscle tension.

That is why we consider the cladding as the most effective exercise to lose belly fat.

But for it to work well and to get to have good results in a few weeks, follow a good healthy diet and try to deflate your intestines by eliminating foods that inflate.

Here is an article where you can find what to eat to lose belly fat.

How is the jacket?

In addition to its main objective which is to lose belly fat, sheathing helps strengthen the abs, back and all body parts, enables coordination of all some muscles with others, and will make it much more solid.

To achieve good results, we must work well the exercise of the cladding.

Keep a basic position, that is to say, lie on the ground and lift the basin by pressing your elbows and on the tips of your feet.

Hold this position in parallel with the ground during 30sec 1min.

Keep your stomach contracted.

If you get to shake or if you are unable to maintain the right stop and start again.

If you do this exercise for the first time, you can go slowly, do such 30sec and 30sec rest, then repeat the exercise, you can repeat 5 times.

Practice this program 2 to 3 times per week, and then increase the pace gradually.

With time and practicing this exercise several times, you will find that your level is in progress.

Other cladding exercises.

In addition to the basic exercise cladding, you can change either lift a leg, or higher, either by raising both at once.

You can also work a side cladding or cladding to putting himself on the back and pressing the shoulders and climbing the highest possible pool.

The last word, if you find that, over time, your level is by exercising the sheathing to lose belly fat, you can switch to the more complex cladding exercises and even you can increase the duration of your session, for example reaching a session 30 to 40 min.

Practice the cladding regularly, do not release, keep your will to the end and think about your goal to reach.