How to lose that fluid and stubborn fat on the stomach and hips? To get really fit in 2022, we have tips for you on how to lose fat on your stomach and hips!
How to lose belly and hip fat according to experts? If you ask a fitness expert, how to get rid of waist fat, i.e. on the stomach and hips, will tell you two things.
1. That no amount of sit-ups will help.
2. That nothing will help if we don't first change our diet and how we exercise.
It is impossible to lose fat only in a certain part of the body, especially around the waist. If you want to lose subcutaneous fat, i.e. excess fat on the hips, thighs and buttocks, you will have to be persistent, eat right and exercise regularly and as much as possible.
What are the exercises to lose belly and hip fat? Check out the tips from three top trainers.
Gunnar Peterson, who trains Hollywood actors and professional athletes, including the Los Angeles Lakers basketball team, when asked about, how to lose belly and hip fat, advocates a holistic approach. This one includes healthy diet, adequate amount of sleep, stress control, drinking water and proper training, in which they are combined every day high intensity interval training and constant intensity cardiovascular training. Avoid alcohol and sugar and carbohydrates in the second part of the day and reduce the intake of foods such as rice, grains, pasta, cereals, potatoes, as well as salt.
High-intensity interval training alternates between intervals in which you give your all and intervals in which the body regenerates, which does not mean rest. As your fitness improves, the length of the sprints can be increased and the recovery time shortened. Peterson for fat on the hips does not recommend lateral bending of the body with heavy weights. These types of exercises can even emphasize it by increasing the size of the external oblique abdominal muscles, which are under the fatty tissue. Instead, he recommends exercises in which all abdominal muscles are involved, for example medicine ball rotations or throwing a medicine ball on the floor (from several angles).
Ami Jampolis, a top trainer from San Francisco, recommends high-intensity circuit training several times a week, the purpose of which is to gain and maintain muscle tissue that burns calories. In addition, it recommends several days of cardiovascular training at a constant intensity. In high-intensity circuit training, they alternate strength exercises (such as push-ups) and short intervals of cardiovascular exercise (such as jumping jacks), with a rather short intervening rest. Such training is increasingly popular due to its fast pace and time efficiency, and you can do it either at home or in a gym with equipment for this type of training.
As for the external obliques, Jampolis agrees with Peterson that side bends with weights are not a good solution. Instead, he recommends two simple but effective exercises that won't increase the size of your obliques: plank and wheel. Both exercises can be performed anywhere and without any equipment.
Famous trainer and nutritionist Harley Pasternak to the question how to lose belly and hip fat, recommends a simpler approach. In addition to nutritional advice, all of his clients receive a fit bracelet that measures the number of steps taken per day and the length of sleep (Pasternak prescribes 12,000 steps and seven hours of sleep per day). He says that high-intensity training often increases appetite, making it difficult for people to stick to a particular diet. Instead of recommends walking and regular strength training, in which all parts of the body are covered.
Although their approaches differ, all experts agree that chiseled abs are created in the kitchen, not the gym. If you really want to get rid of belly and hip fat, first find a diet that works for you and you can stick to it, then start exercising according to your physical capacity, budget and schedule.
How to do the side plank exercise
Lie on your side, lean on your forearms and lift your hips off the floor. Try to hold this position for as long as you can. Make sure the body is completely flat. If you don't have good balance, you can put one foot in front of the other for more stability. Switch sides and repeat three times. As you progress, you can lower your hips to the floor and lift them back into a side plank (three sets of 15 to 20 reps on each side).
How to do the BIKE exercise
Lie on your back, bend your legs 90 degrees and put your hands behind your head. Extend one leg, raise it about 6 inches, and bring your elbow toward the opposite bent leg. Calmly bend the extended leg, extend the opposite leg and at the same time bring the other elbow closer to the bent leg. Make sure to rotate the whole spine and not just the neck. Calm, controlled movements are important in this exercise. Don't worry about speed. Try switching pages every two seconds. Get it done three sets of 60 repetitions (30 with each leg).
How to lose some calories without hitting the gym?
What are these miracle jobs?
LAUGHTER
It's the best exercise. After 15 minutes, you lose from 10 to 40 kcal, and at the same time, you also release serotonin, a hormone that suppresses appetite.
DANCE
Any kind: you can lose from 450 to 600 kcal, depending on the type of dance.
SEX
Great for weight loss. If it lasts 30 minutes, you can lose about 160 kcal, with a foreplay of 55.
SHOPPING
You can lose up to 260 kcal while carrying shopping bags.
WORK
Instead of sitting at the computer, stand. You can lose 2 kcal per minute.
SINGING
Sing at home, in the car, in the bathroom, anywhere. You can lose around 136 kcal if you dance along with it - a real win.
COOKING
Half an hour of work in the kitchen means you can lose up to 100 kcal.
WASHING THE DISHES
You can lose around 95 kcal in half an hour.
