Many people fall into the misconception that localised training can reduce waist and abdominal fat, so they do abdominal training every day, but such training will not reduce waist and abdominal fat.

This is because abdominal training is an anaerobic exercise, which can build the abdominal line but not the waistline. The breakdown of fat requires aerobic exercise, local fat burning methods do not exist, the breakdown of fat is systemic, we need to choose the whole body involved in training, in order to enhance the body's activity metabolism, promote the reduction of body fat rate.

So, to lose your tummy you need to choose the right exercises, we can choose training like jogging, aerobics, playing ball to burn fat, and as your body fat rate drops, your waistline will also drop drop. However, at the same time, we also need to be careful to prevent muscle loss, otherwise we will have problems such as a flabby belly when we lose weight.

We can add strength training to our cardio workouts, such as deep squats, goat jerks and supine leg raises to strengthen our body muscle groups and prevent skin sagging problems.

In terms of diet, we should not go on a diet, but supplement with high quality protein to provide energy to support muscle synthesis and growth.

In other words, to lose belly fat, we need to choose aerobic exercise combined with strength training, while supplementing with protein foods and avoiding excessive dieting, so that we can slowly regain a flat belly and avoid the problem of sagging skin.

However, for many people, they do not have enough time to exercise and it is difficult to stick to the act of going to the gym every day for aerobic exercise combined with strength training. This is the time when it is recommended that you perform self weight training to achieve fat burning and shaping results at home, with only trivial time needed to kick start your training.

When performing self weight training, we can freely combine some compound movements, control the difficulty of the training ourselves and find the right exercise for ourselves, which can activate muscle groups and prevent muscle loss, but also quickly raise the heart rate and put the body into a fat burning state.

However, self weight training training has a certain amount of self-discipline in order to stick to it, we can't fish for three days, but need to strictly implement the exercise plan in order to achieve a good fat burning effect.

For those who have just started training, their physical endurance is relatively poor, so we can reduce the difficulty of the training and stick to it for a period of time. As our athletic ability improves, we can increase the intensity of the training and consider it towards HIIT interval training, so that we can achieve fat burning and shaping effects.

The following share a set of self-weight training, imitate training motion picture practice it, each 15 minutes, adhere to 2 months time, waist circumference violently thin a circle.

Action one: deep squat (15-20 times, 4 groups)

Action two: push-ups and abdominal jumps (10-12 times, 4 sets)

Movement 3: Mountain run (30-40 seconds, 4 sets)

Movement four: Bobbi jump (10-12 reps, 4 sets)

Movement 5: Supine cycling (10-20 reps, 4 sets)

Pay attention to a few points on diet.

1. Drink more water, eat more vegetables, eat less snacks and give up milk and tea drinks.

2, three regular meals, chew slowly, eat full meals, do not eat afternoon tea and snacks.

3, food is mainly steamed and cooked, avoid frying and deep-frying and other cooking methods.