Reduce waist circumference - the best methods
He knows what's good for us when a relationship is not working properly or a job decision is pending. It bears the traces of our pregnancies and crises when we have combated frustration or stress with too much chocolate. The belly is the wonderful center of our inner strength. And at the same time our totally annoying problem zone: More than every second woman is not happy with him. Why is he so important to us? Because a flat stomach makes you happy and self-confident. He emits a message: I take care of myself. A trained belly shows determination, stamina and willpower.
That's why belly fat is unhealthy
But it's not just his appearance that makes us more and less happy. We should also take care of him because too much fat on the abdomen can be unhealthy: "The visceral fat that lies behind the abdominal muscles around the internal organs produces messengers that can cause chronic diseases such as diabetes and cardiovascular disease ", explains Prof. Klaus-Michael Braumann, director of the Institute for Sports and Movement Medicine at the University of Hamburg. Especially after menopause the visceral fat increases. According to studies, it increases the risk of cancer. Especially unhealthy it is in women from a waist circumference of more than 88 centimeters.
So we differentiate between two types of fat: the subcutaneous fatty tissue, which we can see from the outside and sometimes pinches when we close the pants. And the invisible, dangerous fat that lies behind the abdominal muscles in the abdomen and which we can only measure by the doctor. Mostly, we take care of dieting or the fat we can see. Unfortunately, belly fat is particularly persistent. Because the fat cells of the subcutaneous fatty tissue have many docking sites on the surface for hormones that inhibit the burning of fat right there.
Sport and healthy diet against fat deposits
The dangerous belly fat on the inside, on the other hand, works well with sports and a healthy diet because it contains many docking points for hormones that break down fat. That's really good news! But how can we get rid of the annoying rolls on the stomach? Unfortunately, we can only burn and lose weight with a lot of stamina. Because, according to Braumann, "fat is not automatically reduced where muscles are moved, but if you strengthen muscles throughout the body and consume fewer calories than you consume, you lose all of your fat, including your stomach."
Which training is suitable?
For us, this means that we should regularly train our stamina, boost our metabolism, eat healthy and build muscle all over our body. Muscles are the most effective fat killers, one kilo of muscle burns 2.5 kilograms of fat per year. They provide a high conversion of calories - 24 hours a day. Yes, somewhere you have heard that before ...
But training is not the same as training. With a few tricks, a workout can turn into an intense fatburn "belly legs butt" workout. Muscles, for example, build best with few repetitions and high power stimuli. Ideal is a high intensity training (HIT). We also wanted to know: With which methods does the stomach go away? ChroniquesDuVasteMonde Balance staff tested seven different routes - four weeks. Your verdict will be read on the following pages.
Method 1: Body Street EMS
Iliane Weiß: "The skin on the belly is much firmer"
This is how the method works: The electrical stimulation training (EMS) originally comes from physiotherapy. You wear a kind of diving suit with integrated electrodes. Exercises are performed without equipment. The principle: While you are tensing the muscles, they are additionally stimulated by electrical impulses. At the same time the deep muscle structures should be strengthened. Each exercise is held for four seconds and repeated ten times. The goal: to burn belly fat and reduce fat. Iliane trained at the Bodystreet Studio (www.bodystreet.com) in Hamburg-Winterhude. That's how it went: Before training, I put on the tight electrode suit and will be wired. At the first electric shock I flinch. It tingles unpleasantly on the border to pain. For each muscle, the trainer chooses the current frequency that I can barely stand. It is increased from session to session. The exercises (ten for the whole body) look easy: no problem, I think. But then, during the tensioning, comes the surge - and almost forces me to my knees. This is incredibly exhausting! I feel muscles whose existence I did not even suspect. My verdict: The skin is much firmer, the body feels good, only in terms of waist circumference, unfortunately, has not changed visibly. Nevertheless, I enjoyed the EMS training a lot. Convincing is the minimal time required for a good body feeling.
That's what the expert says: "Electrostimulation effectively stimulates muscle growth, but it can stress the cartilage and tendons if the exercises are only static and the muscles grow too fast," said Ingo Froböse, Professor at the Sport University Cologne. "The tension should be short and be dynamic from the movement." commitment Time: 1 x per week 20 min. What: Training costs: 19,90 Euro / unit Pay after 4 weeks Weight: + 2.2 kg Waist circumference: - 1 cm Body fat percentage: - 0.6% Muscle mass: + 2 kg
For women who have little time and are not sensitive to pain
Method 2: Hypoxi
Sinja Schütte: "Finally wear slim T-shirts again"
This is how the method works: Hypoxi should reduce fat targeted to the problem areas. Training on the treadmill or the cross trainer in the Hypoxi-Studio with the so-called "Vacunaut": a wetsuit, are incorporated in the abdomen and hip overpressure and vacuum chambers. By changing over and under pressure, the fat burning is to be stimulated especially at the problem areas. Sinja trained at Hypoxistudio Hamburg Uhlenhorst (studios at: www.hypoxi.com). That's how it went: Sport in a diving suit takes some getting used to, but works quite well. The workout itself is not particularly exhausting, I read while or daddle on my smartphone. The diet rules I am iron - and amazed: A life without carbohydrates in the form of bread, pasta, potatoes and rice from the afternoon is possible, and even delicious. After a week I have already thanks to targeted exercises and healthy diet already 1.5 centimeters less waist, weigh a kilo less and I am very determined to persevere.
My verdict: It is no wonder, but a great success - slowly and steadily I lost pounds and inches in the four weeks - especially on the stomach, but also on buttocks and legs. Burn belly fat and lose weight without starving, but with iron nutritional discipline. After four weeks, pants and tops will fit much better, and I feel firmer and fit. That's what the expert says: "A study shows that Hypoxi reduces the amount of abdominal and thighs better than pure endurance training," says Prof. Christoph Bamberger from the Hamburg Medical Prevention Center. Side effects are not to be feared. However, the method probably needs to be applied over the long term. " commitment Time: 3 times a week 45 min. What: Vacunaut Cost: 500 Euro Pay after 4 weeks Weight: -3.0 kg Waist circumference: - 3.5 cm Body fat percentage: - 1% Muscle mass: - 400 g
For women who combine disciplined training and nutrition change
Method 3: Slim Belly
Tanja Reuschling: "More muscle instead of fat"
This is how the method works: The Slim Belly is a belt with pressure chambers, which you simply strapped over your stomach with a Velcro fastener and on treadmill or stepper in the gym during the endurance training. The idea is that the change between pressure and discharge promotes blood in the fat layer of the abdomen and activates the metabolism of the fat cells there. The belly fat is to be transported to the training muscle, where it is metabolized as fuel. Slim Belly is combined with a special diet: low carbs in the evening. There is a special slim-nourishing powder with plenty of protein and L-carnitine, which stimulates the metabolism. Tanja trained in Studio Saitama (www.saitama.de) with the Slim Belly (www.slim-belly.com).
That's how it went: The belt sits pretty tight when it pumps up. Almost like a corset. But then I forget him quickly, he is light and does not bother with the exercises. But annoying training on the treadmill: I stare at the flashing numbers of the digital display. How long can only be 30 minutes if you do not run outside, with fresh green trees and birdsong? I also found it difficult to change the diet. No bread and no pasta in the evening? Feels like a diet. For lack of time and recipes, I often gnawed only a few carrots and some cheese and went to bed hungry. I would have needed more suggestions. My verdict: After two pregnancies, the little lifebuoy bothered my hips. After four weeks of training, the stomach actually feels a little firmer, even though the abdominal girth has unfortunately not changed much. For that, I converted fat into muscle - good too. Endurance training in the studio, however, I find super boring, I prefer to do in nature. That's what the expert says: "Slim Belly works similar to Hypoxi and is comparable to the study situation," says Prof. Christoph Bamberger. commitment Time: 2 x per week 40 min. What: Training with the belt Cost: 79.60 euros Pay after 4 weeks Weight: + 200 g Waist circumference: - 0.5 cm Body fat percentage: - 1.1% Muscle mass: + 900 g
For women who like to work out in the gym on endurance equipment
Method 4: Cogap Meta Check
Hanna Schlicker: "It takes a lot of discipline"
This is how the method works: With the genetic metabolism analysis CoGAP MetaCheck the personal metabolic type should be determined. In addition one gets from the doctor a cotton swab to the cheek swab, which one sends to a laboratory. It analyzes how the body processes fats, carbohydrates and proteins. From the metabolic type can be derived, in which sport the body burns calories particularly effectively and how the diet should be changed. Hanna left her meta-type with Dr. med. Determine Thomas Kurscheid in Cologne (www.dr-kurscheid.de).
That's how it went: My metabolic type is called beta. Specifically, this means: My body uses carbohydrates badly, while fat and proteins are good. Endurance sport is not ideal for me, because I hardly burn fat. Instead, I should train strength and speed to boost my fat burning. I dutifully follow the recommendations: more strength training and sprints while jogging, low carbs (up to 49 percent) in the food. My verdict: You are pretty much on your own with the theoretical recommendations. How do I measure 49 percent carbohydrates? In addition, a lot of discipline is needed to burn belly fat. The results, however, convince! That's what the expert says: "There is no scientific evidence for the idea that adapting the diet to the genetically determined metabolic profile performs better than a normal diet," says Prof. Christoph Bamberger. commitment Time: 1 x What: metabolic analysis cost: 204 euros Pay after 4 weeks Weight: - 2.2 kg Waist circumference: - 1 cm Body fat percentage: - 0.6% Muscle mass: + 200 g
For women who know a lot about nutrition and fitness
Method 5: Beautytek Premium
Ela Dietrich: "The hip pads are gone!"
This is how the method works: The Beautytek Premium method is designed to detect energy deficits in adipose tissue computer-based. The basis is the energy theory of Chinese medicine. Via a supply of energy in the form of low-current with max. 500 microvolt to compensate for the deficits. The aim is to boost the metabolism, to purify and tighten the body. Twelve treatments are recommended, followed by a refresher session every three months. Ela tested the method in Alster-Kosmetik Studio Hamburg (www.alster-kosmetik.de). That's how it went: The beautician drives me over my stomach, legs, buttocks, chest and back with a probe. This hurts the first time a bit, because, as she says, "first all the slag materials must be relaxed". After that, it's like a gentle massage. Unbelievable: Whenever I get up after 60 minutes from the couch, the pants are looser, the waist is smaller. I do not eat carbohydrates 24 hours after each treatment, drink two to three liters of water a day. My verdict: My stomach is finally what I always wanted it to be: flat and taut. In addition, the upper body is now properly shaped, and the hip pads are gone. My pants are all too big. I can even wear body-style shirts again! That's what the expert says: "There are no controlled studies on this method, but there are scientific studies that show a demonstrable effect (reduction in size), but experience shows that this effect quickly ceases after treatment has ended, but the method is not dangerous and the currents used are very high weak, "says Prof. Christoph Bamberger.
commitment Time: 2 x per week 60 min. What: Beautytek treatment Cost: 1320 Euro Pay after 4 weeks Weight: - 2 kg Waist circumference: - 4 cm Body fat percentage: - 0.8% Muscle mass: - 700 g
For healthy women who do not like sports
Method 6: Galileo Vibration Training
This is how the method works: Strength exercises are performed on the Galileo vibratory plate to stimulate the metabolism. The vibrations should also stimulate the muscles - by lateral up-and-down movements, similar to a seesaw. Studies show that this can increase the training effect. Bianka trained in the Hamburg gym "better off" (www.besserdrauf.com). That's how it went: In 14 different positions, I should tense the stomach and hold for a minute, while the plate shakes me properly at 24 heart. That sounds simple, but it's very, very exhausting - like you're doing 100 sit-ups instead of ten. And it makes a hell of a sore muscle! Over time, my body gets used to the effort and feels stronger. And everywhere: Legs, buttocks, abdomen and arms are firmer and more powerful, my attitude is visibly upright. The most beautiful are but the last two minutes, because the legs are massaged on the vibrating device - gorgeous!
My verdict: My body and fitness have clearly improved. I notice that I have built up deep muscles. Unfortunately, my stomach has hardly gotten thinner. It was only moderately fun. It's just power exercises to burn fat, because you pour out no endorphins.The vibration workout is expensive, but a great way to build abdominal muscles and burn belly fat. That's what the expert says: "Vibration training is very effective, because it also activates muscle fibers that are not otherwise achieved with training, but: The training should always be initiated while standing over the legs or in the support over the arms, because only so the muscles can absorb the vibrations and protect the internal organs from uncontrolled vibrations ", says Prof. Froböse. commitment Time: 2 x per week 20 min. What: Vibration plate Cost: 89 Euro Pay after 4 weeks Weight: - 100 g Waist circumference: - 1 cm Body fat percentage: - 1.6% Muscle mass: + 1 kg
For women who want a great strength gain in a short time
Method 7: HIT Workout
Veronika Zweckerl: "You can see the abdominal muscles"
This is how the method works: In high-intensity training (HIT), the abdominal muscles are trained with strength exercises. The principle: high load, few repetitions, slow movements. So muscle mass is broken up and abdominal fat is broken down. The method is combined with a diet plan: a lot of fruit, vegetables and protein, no carbohydrates in the evening, only low-fat dairy products. Veronika trained under the guidance of personal trainer (Juliane Böttcher). That's how it went: Can not be so difficult, I think: I have already done strength exercises many times. Then I learn that it does not depend on the amount of crunches, but on the how: namely, that I have to clamp my stomach extremely tight and perform the movements slowly during all exercises. This feels strange at the beginning, as if you inflate his stomach completely. After two weeks Juliane unpacks the weights and the muscles burn properly. The exercises are extremely exhausting.
My verdict: I feel great. My stomach is much firmer and tighter, and above the navel you can actually see the outlines of the muscles! I will add the six exercises to my training and in a few months take another hour to get new exercises. Experts estimate: "An effective way to make your muscles grow, but the movements should be clean," said Prof. Froböse of the German Sport University Cologne. "Especially beginners often make joint-bending evasive movements due to the extremely high load and fatigue of the muscles." commitment Time: 3 x per week 45 min. What: Personal Training Cost: 840 Euro Pay after 4 weeks Weight: - 3.8 kg Waist circumference: - 1 cm Body fat percentage: - 3.4% Muscle mass: - 300 g
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