To lose Belly and build Muscle to Make it Flat


How to lose belly quickly and, man or woman, in any sports program, is it better to follow for toning belt abdominal muscle and remove the fat without restrictive diet too restrictive? What is the best sport : Running, work, or another sport ? Have a flat stomach and firm responds to a concern ofaesthetics, efficiency, motor and health. This goal can be quickly achieved without excessive effort by following one of our 3 exercise programs jacketing , and by avoiding 3 mistakes.

Why do you want to lose belly ?

There are at least 3 reasons which can lead to toning the muscles of the abdomen and to firm up his belly.

Efficiency enhanced motor

abdos toniques et ventre plat de femme en course
A flat stomach and wrapped grace in a strong core tonic promotes the transfer of energy

The goal of the sports performance is one of the reasons that motivate to lose belly. In fact, a flat stomach is the result of a pipe lining abdominal. A waist muscle firm and toned to the level of the abdomen allows an optimum transfer of energy especially during the stride while jogging, but also during a quick walk, or for any other action sports.

Better overall health

ventre plat pour perdre tour de taille
The abdominal fat is harmful for the health in men as in women

The‘health challenge is also very present. The waist measurement is the most relevant information for understanding its risk of mortality; it is even more reliable than thebody mass index i.e. the ratio between the height and the weight. The fat the most harmful to health is the fat in the belly, which is fixed on the organs of the abdominal cavity. Lose weight having a flat stomach does away with this bad fat


ventre plat tonique et abdos femme visibles
The flat belly is a major criterion of beauty

The aesthetic guide many people to develop muscles of the abdominal belt. Have a big belly, be overfed, no longer part of the criteria of beauty today, neither for a man nor for a woman. This was a sign of affluence and social success in the past. The classical representation of the significant of the last century with a cigar and big belly will attest to, but this idea has disappeared in our days to make room for the image of the man and woman dynamic and muscular having a back section, a flat stomach, a thin waist and abs toned. Of the same specifically for women after pregnancy, it is no longer eligible to preserve a long time a belly distended abdominal muscles stretched and released.

3 strategies for a flat belly

It is possible to lose fat and have a flat stomach without diet too severe in planning at the same time the three strategies.

Toning your abs the transverse, sheath flat stomach natural

It is especially necessary to strengthen the abdominal transverse. The following diagrams of the abdomen in a cup or from the front allow you to fully visualize the muscles involved in the various exercises presented. In the first diagram we can see that the psoas muscle, the iliac, and the quadratus lumborum are to the rear of the viscera and in front of the spine. The transverse, inclined, oblique and major rights are ahead of the viscera; and all these muscles are involved to varying degrees in the exercise of jacketing ventral static.

ventre plat et ceinture musculaire abdominale
The belt abdominal muscle

The transverse is the deepest, it provides most of the effort of maintenance to clear the volume of a belly too prominent and the spacing of the major rights.

comment perdre du ventre et le muscler

The muscle transversus abdominis muscle is the abdominal belt is a natural man. Its tone should be maintained or enhanced to reduce the waistline and lose the belly with exercises appropriate. The strength of the transverse, deep abdominal, is a priority to get and keep a flat stomach. They are sometimes overlooked, wrongly, the benefit of the major rights when we want to have abs quickly and to reshape his body so that they are at the base of a maintenance firm and durable of the abdomen. Muscle the transverse according to the principles of the Pilates method allows you to have the flat stomach because the muscle sheath in depth the whole of the abdomen. This is the muscle the deepest of the abdominal muscles.

le muscle transverse, la gaine ventre plat naturelle de l'abdomen
The Transverse is the sheath naturally provides a flat belly.

It is particularly reinforced if you practice the abdominal exercises in coupling the contraction to expiration long and slow and the release to full inspiration.

Go directly to our 3 programs and toning the transverse:

The 3 years of the 1° program a flat Stomach comply with the requirement to build up before all the transverse. They are simple and doable almost anywhere. They can quickly tone the abdominal area. We will have to count between one and 4 weeks to see the first results.

3 exercices pour perdre du ventre et l' aplatir
The 3 strength training exercises for the 1° programme

It is also possible to track the 2° programme Abs beginner free download, or the 3° programme of 15 coatings for toning the abdominal muscles and lose belly.

programme sur 3 niveaux de 15 gainages différents

Of exercises for core training and toning of the abdominal oblique complement the action of the transverse in this last plan. To complete this program of muscle strengthening, the lower part of the grand right under the navel, also called the abdominals from the bottom, can be requested with the exercise abdo called Crunch reverse.

exercice pour perdre le bas du ventre en tonifiant la partie basse des abdos
Crunch reverse to lose belly in strengthening the abdominals from the bottom

In lying position it is to slowly raise the legs with bent in winding back by erasing the lumbar curve and by breathing deeply in order to keep the transverse contracted.

Sport calorie burner and metabolic activator

It is necessary to make a sport calorie burner. The sport is the most effective stimulators of the basal metabolism and this regardless of the physical exercise practiced. Choose at what intensity force and how to build up muscles by practicing his favorite activity is essential to burn a maximum of calories at any age, but especially around age 50 at the approach of menopause. To lose belly, jump rope is the ideal sport. In addition to a adequate diet jump allows a 1 week to refine the silhouette, because many calories are burned and muscles are toned without having taken volume. From age 50 for the woman, it is even a reflex health in the face of the hormonal disturbances of the menopause. By having more muscle mass, basal metabolism is higher because it consumes more energy for the maintenance of muscle. It thus burns more calories, even at rest! Moreover, the action of jumping is to move the tissue, which helps to lose cellulite. With jumping rope you can count at least 7 sports to burn calories. In addition to burning calories all of these sports also offer the advantage of causing a brewing internal of the intestines which facilitates the transit and therefore contributes, with the fibre-rich foods and probiotics, to flatten a bloated stomach. Do sports help to lose weight but not enough to lose belly. If you want to lose weight, it is necessary not only to do sports but also to change your diet.

Eating less Fat and more Fiber, Probiotics, Ginger and Lemon

The most important thing is to have a balanced diet, rich in fibre and probiotics. A balanced diet helps to limit the production of excess abdominal fat while regulating intestinal transit. Regardless of the distribution of body fat in the human belly, in the woman instead of on the hips and thighs, diet tips for weight loss are the same. When a muscle works it does not to slim down the neighbouring region as it is for the belly, the buttocks, the hips or the thighs. The result is that to lose weight locally, for example only to lose weight from the stomach, is almost impossible. You can’t lose weight just where you want. By making our muscles work, it makes disappear the whole adipose tissue and this in a very unequal manner. On the diet plan the problem is the same. A low calorie diet does not act locally. The following links reveal the eating habits are simple to acquire and effective for losing fat all over the body, a flat belly and keep the line while remaining in good health :

A fat loss targeted is not possible, but a bloated stomach or bloating during the day because of a bowel lazy can be easily flattened. It must first chewing his food and avoid the soft drinks, but he must also consume foods rich in probiotics and fiber, both soluble and insoluble. The result will be a better ease in general with the disappearance of the constipation and belly flattened. Foods rich in fiber are whole grains and wheat bran, fruit and green vegetables, such as kiwi, apple, pear and dried figs, basmati rice complete the glycemic index is only 45, wholemeal bread and legumes. The yeast of beer, it is rich in probiotics very useful for the good functioning of our intestinal flora. A small amount one can also consume almonds (23 per day or a handful). Finally, the ginger and the lemon facilitate the action of enzymes involved in the digestion process; they protect and also the belly from bloating. The root fresh and organic ginger is preferred to the candied ginger. A lemon juice daily drank in the morning is more than enough to get good results on the quality of the digestion.

3 serious mistakes to avoid in order to slim down quickly and healthfully

We will have to keep to perform certain steps if the intention is to lose belly without putting his health in danger. The three lines following it are unnecessary, counter-productive and even dangerous for losing fat.

It is not necessary to wear a belt sweat

ceinture de sudation solution inefficace pour un ventre plat
A belt of sweat is unnecessary

It is necessary to avoid using a belt for sweating. Wear a belt sweat, erroneously referred to as waistband for a flat stomach, is not an effective solution to remove the fat in the belly. This weight loss method can even prove catastrophic in the event of dehydration. A widespread belief is that of the effectiveness of involving the wearing of a belt of sweat to the sport to lose the fat belly and the curves are undesirable. The fact is that the port that doing a sporting activity even reduced in intensity rapidly causes a important sweat, so a large loss of water, but in no case a loss of localized fat. This efficiency is illusory. A lap belt sweat wrongly called belly belt flat is completely ineffective. Sweating does not lose weight, either in a particular location in the body, locally or generally. Not only is this practice unnecessary, but it can be very dangerous because the first physiological consequence of excessive sweating is dehydration. Losing 5% to 6% of the stock water triggers something in the man a feeling of extreme fatigue, strong headaches, a burning desire to vomit, or numbness. From 15 % of loss, death may occur !

It should not be too strong with the belly

homme avec ventre pas plat
Abdominal too massive

It should not be to build muscle belly by taking the volume. It is necessary to find out what abdominal muscle and how the muscle for a flat belly and gain muscle tone and not volume. There are, in fact, according to the method followed, the risk of muscle belly by taking the volume at the level of the abdominal surface. Strengthen the abdominals is effective to have a tummy tonic and wheel, but if the method used is concentric with very long time series performed at a slow pace, and especially with loads, there is a risk of increasing the size of muscle fibers and connective tissue, or gain mass is not the goal. Use a belt of electro-stimulation to strengthen the abs is not enough. But then, how to build up the stomach? It should not ask how much abdominal to lose belly, but rather what abdominal muscle and most importantly how to work them. To build up muscles without taking volume it is necessary to work in plyometrics , for example, for the oblique abdominal, with time of the springs and the movement short and dynamic, or isometric view doing exercises jacketing and ventral rib. Thus, the intra-abdominal pressure is reduced and maintains a swollen belly. This type of exercise has little influence on the gain in muscle mass and getting close so the goal, to have a belly muscled and flat.

le meilleur exercice pour perdre du ventre est le gainage
The best exercise to lose belly is the cladding and not the crunch or the sit-ups increase intra-abdominal pressure and inflate the belly

It is not necessary to take medications in order to lose weight faster

It is absolutely necessary to avoid taking medicines. Laxatives, appetite suppressants and fat burners are expensive and above all, extremely dangerous for the health. To lose weight by not removing the fat in the body, there is no miracle product. The only solution is to decrease caloric intake and increase physical activity. It takes time and willingness. Sport and healthy diet that is balanced and rich in fibre is the only approach really effective to lose belly fat. The drugs supposedly weight loss and without side effects do not exist. Laxatives and diuretics are losing is mostly water and many mineral salts, which leads to risks of hypotension and cardiac disorders. The hunger suppressant anorectic trigger tachycardia, constipation, dry mouth and anxiety. The fat burners, because of the exciting that compose them, are the cause of many accidents which can be fatal.

This article was amended on 18 June 2018 and is protected by copyright. Any reproduction is prohibited without the permission of the author

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