How can waist fat turn into muscle?

How to reduce waist fat quickly

There are many reasons for the appearance of fat in the waist and abdomen, especially for many office workers today. Long-term sitting causes fat to accumulate on the abdomen, so if you want to lose these fat, you usually have to start from both diet and exercise.

First of all, from the perspective of diet, we must control the daily calorie intake. At the same time, we must eat more fruits and vegetables, and eat less junk food. As the saying goes: "Three points practice, seven points eat." Whether the diet is reasonable or not has a crucial effect on fat burning efficiency. Among them, breakfast should be "rich", that is, the ingredients should be diversified. Properly mix staple foods, protein, fruits and vegetables, nuts, milk and other foods to supplement the body's nutritional needs. Then you should be "full" for lunch, just seven or eight points full. Don't eat too much and avoid eating high-fat and high-calorie meals. Finally, dinner should be "light". You can consume a small amount of carbohydrates at dinner. Encourage the consumption of light foods such as fruits and vegetables to avoid high-sugar and heavy-tasting dinners.

From the perspective of exercising hair, you must get rid of the habit of sitting for a long time. Sitting and exercising less is a major drawback of modern people. To quickly lose body fat, you must exercise more to metabolize body fat as soon as possible. In addition, exercise will also release the pressure on life and work, and make your state better. Aerobic and anaerobic exercise three times a week is the solution to waist fat and fat. Fat is more difficult to accumulate in areas where you exercise regularly. If you just rely on simple aerobic exercise to reduce excess waist and abdomen fat, you may not be able to achieve the ideal fat reduction effect, so it is much better to use aerobic exercise with some waist and abdomen training exercises at this time.

How does waist fat turn into muscle

fitness ball

The fitness ball may not seem to have a lot of exercise, but in fact it still requires a lot of strength in the waist and abdomen, so it can help build muscles. Lie on the exercise ball with your back in contact with the ball, then cross your hands in front of your chest or hug your head. Lift your upper body and leave the ball. At this time, your waist is exerting force and try your best to maintain the balance of the fitness ball. It's like doing sit-ups on a yoga ball. If you say this, you understand a lot that this action has a great effect on abdominal exercise.

belly

Lying flat and rolling your abdomen is a single rectus abdominis exercise, which provides a comprehensive exercise of the abdominal muscles and consumes excess abdominal fat. The specific method is to lie on your back, bend your knees naturally, retract your chin slightly, and slowly tighten your rectus abdominis muscles. Lift the shoulders with abdominal strength. This action only requires the shoulder blades to leave and return to the ground, and the lower waist never leaves the ground. Exhale when rolling up and inhale when restoring. Pay attention to the lumbar spine not to leave the plane. Just leave the middle of the back and the upper step. Withdraw the chin too far, and excessive neck flexion and extension will damage the neck. Fixing your head at the right angle for exercise will cause soreness in your muscles, but it will not cause neck injuries.

squat and jump

Stand with your head in your hands, and your feet open at shoulder width. Slowly squat down while straightening your back and squatting everywhere. Jump up with your legs, stretch your body as much as possible in the air, and start the next move after landing. This action will help you tighten your hip muscles and prevent sagging caused by sitting for a long time.