Fitness and Sports

Remove the fat from the sides.

Step №1 - Diet

The most important factor in burning fat on the sides - eat healthy foods. Here is a list of recommended simple ways to help you remove the side:

Drink at least three liters of water a day

Eat at least 5 servings a day of fruits and vegetables that are rich in the fiber

Limit your intake of fried foods, sugar and high-fat foods

Stick to the rules of fat burning diets, published here.

Remove the high-calorie and fatty foods from yourdiet, replace it with a higher intake of fruits, vegetables and low-fat protein sources. In this case, the excess fat and grease the sides will take the most natural, healthy way.

Step №2 - Isolation exercises for sides

Exercises for the sides appear the exerciseswhich engages in the operation target abdominal muscles. The slopes in the hand, torso twists and oblique twist, rotation and lifts the legs to help effectively remove the vise side. Adding an additional complication, during exercise, can make your workouts more effective and significantly increase the capacity of the muscles, which will contribute to the disappearance of fat from the sides.

To remove the sides effectively choosethose exercises that are aimed at the obliques. Keep in mind that the exercise for the sides (obliques), do not in themselves lead to the reduction of fat on the sides, they will only strengthen and shape your stomach muscles. When performing exercises that are called at the sides to remove, not only always use obliques and other exercises for the press, in order to maintain the lateral muscles and maximize the impact of training.

Step №3 - Aerobic Exercise

To remove the sides should be regularlyperform cardio exercises. These aerobic exercise will help to burn more fat and calories during your workout. Start with a 20 - 30 minutes of continuous aerobic exercise three times a week. Gradually increase the time of cardio from 30 - 60 minutes, four to five times a week. Examples of effective aerobic exercise include jogging, walking, swimming, biking, or jumping rope. Also aerobic exercises you can perform in the most effective, interval style.