Compiled by Huang Xinyao, your protruding belly makes it hard for you to button your pants, and you don’t feel confident in front of others? Now you only need to find out the type of protruding belly you have and you can lose weight correctly! Japanese personal fitness trainer Nakano. James． Shuichi said that there are three types of protruding belly: those with visceral fat type can get rid of the protruding belly as long as they perform aerobic exercise for one month; those with subcutaneous fat type can strengthen their rectus abdominis muscles, and those with flank fat type should remember to exercise for a long time. Exercise is more effective in eliminating fat.

Three types of protruding belly

Visceral fat type: The body is not particularly fat, but the belly is protruding. The protruding belly is slightly firm and not loose. →There is hope to say goodbye to the protruding belly within 1 month.

Subcutaneous fat type: Although the belly is not particularly protruding, it is relatively loose and will sway when bouncing. →The possibility of abdominal distension within 1 month is low, so it is recommended to extend the exercise time.

Flannel fat type: The belly is not particularly protruding, but it feels like there is too much fat in the flanks. →It is almost impossible to eliminate the flank within 1 month. It is recommended to formulate a long-term exercise plan.

●Visceral fat type: Running and walking method ◎Aerobic exercise is the best way to burn visceral fat.

STEP1─Walking Try to climb stairs when moving and commuting, stand instead of sitting down when taking transportation, and cultivate the muscles of the lower body.

STEP2─Walk + run. After walking for 1 week, start running. People who do not exercise often cannot run for a long time at first, so they can alternate running and walking. Stop and walk when you can't run anymore, and then continue running after you regain your strength. The point is to run and walk for long periods of time. ◎Also remember to do STEP1 at this stage!

STEP3─Increase running intensity. After entering the third week, gradually extend the running time and reduce the walking time. However, it is no problem to walk on uphill sections or when you are out of breath. The focus of eliminating bulging belly is the total exercise time within a month, so the exercise period can also be divided into three periods: morning, noon and evening.

→ Coach Nakano answers: If you want to lose belly fat, how far should you run?

To feel the bulging belly disappear, you need to lose at least 1 kilogram of visceral fat (7,000 calories). If the one-month goal is to lose 2 kilograms, you need to consume 14,000 calories (intake) of calories = basal metabolic amount>.

◎The calories consumed by running are approximately "weight " 200 kilometers, that is, 6 to 7 kilometers must be run in one day. If you find it difficult, you can also change the plan to 2 months, with a target of 1 to 1.5 kilograms per month.

During belly reduction exercise, you should actively consume high-quality protein in order to build muscles. In addition, controlling the caloric intake can bring you closer to the goal of eliminating belly.

●Subcutaneous fat type: running and walking method + rectus abdominis muscle training method ◎People with subcutaneous fat type and want to reduce the protruding belly must exercise the rectus abdominis muscles

People with subcutaneous fat type , the method of eliminating abdominal fat is the same as that of people with visceral fat type, but abdominal muscle training must be increased. The more muscle mass beneath the subcutaneous fat, the better the ability to eliminate subcutaneous fat.

STEP1: Lie on the floor, bend your feet, and straddle your feet on a chair about the same length as your thighs. Put your hands lightly next to your ears. If your back hurts, you can use soft cushions.

STEP2: Exhale slowly, as if you want to see your belly button, slowly raise your shoulders, but the lower back is still leaning on the floor. When you reach the limit, maintain it for a moment, and exhale all the breath. Lose.

STEP3: Inhale slowly, without relying on gravity, slowly lie down with your shoulders and stretch your abdomen.

◎During the continuous exercise, your shoulders do not touch the ground when you lie down and stretch, but keep a distance from the floor until the end of the exercise.

Long-term exercise

Men’s pelvis is smaller than that of women, so the fat on their flanks is more obvious. If you want to eliminate flank fat, you must exercise for a long time and reduce your body fat rate.

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