Abdominal fat loss training program

Many obese people actually have very firm fat on their stomachs, and it is very difficult to lose fat on the abdomen. Therefore, people who want to lose weight need to develop a complete abdominal fat reduction training plan for themselves, and then exercise strictly according to this plan. As long as you have the perseverance to stick to it, and it is best to combine aerobic and anaerobic training, you will be able to lose the thick layer of fat on your stomach.

1. Combination of aerobic and anaerobic training

1. Run for 5 minutes + do leg raises for 1 minute.

2. Run for 5 minutes + do bodyweight squats for 1 minute.

3. Run for 5 minutes + push-ups for 1 minute.

4. Run for 5 minutes + do sit-ups for 1 minute.

5. Run for 5 minutes + do lunges for 1 minute.

6. Run for 5 minutes + do plank for 1 minute.

7. Run for 5 minutes + sit and stretch your legs for 1 minute.

8. Run for 5 minutes + do supine bike sit-ups for 1 minute.

2. Change your lifestyle habits

1. Do not sit down or lie down immediately after eating. It is best to stand up. You can choose to take a walk or organize some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you remain motionless, it is most likely to form abdominal distension.

2. In terms of diet, replace staple foods with whole grains and starchy beans, reduce the amount of cooking oil in refined staple foods, and replace them with lean meat or fish with less oil. It is best not to eat sweets or sweet drinks, and eat less pure starch foods such as jelly, cold noodles, pastries and snacks. International studies have confirmed that, under the premise of adequate nutrition, a decrease in dietary glycemic load is beneficial to reducing body fat percentage and waist circumference.

3. 6-week training plan to lose belly fat

Step 1: Do aerobic exercise for 10 minutes, such as running for 10 minutes, cycling for 10 minutes, using the elliptical machine for 10 minutes, or rowing machine for 10 minutes.

Step 2: Plank (1 minute * 2 sets).

Step 3: Do aerobic exercise for 10 minutes, such as running for 10 minutes, cycling for 10 minutes, using the elliptical machine for 10 minutes, or rowing machine for 10 minutes.

Step 4: Lie on your back and raise your legs (1 minute * 2 sets).

Step 5: Do aerobic exercise for 10 minutes, such as running for 10 minutes, cycling for 10 minutes, using the elliptical machine for 10 minutes, or rowing machine for 10 minutes.

Step 6: Sit-ups (1 minute * 2 sets).

remember:

1. First, you need to stick to it for 6 weeks, at least 3 times a week.

2. Secondly, control the amount of food you eat at dinner.

3. Finally, you will find amazing changes in your abdomen after 6 weeks.

4. Abdominal fat reduction training plan

Day 1: Crunches, seated chest press, chest fly, heavy pull-down 20×3 sets, aerobic exercise for 45 minutes.

Day 2: Crunches, dumbbell side pulls, dumbbells 20×3 sets, back flies 10×3 sets, pull-downs, rowing 25×3 sets, elliptical machine 35 minutes.

Day 3: supine leg raises, bodyweight squats, lunges 25×3 sets, dumbbell shoulder presses 20×3 sets, bicycle for 40 minutes.

Rest on the fourth day. The three-day-a-break cycle training is divided into four small-cycle training. The weight of the equipment can be increased or decreased according to personal physical fitness.