Having a beautiful, firm, flat belly with a "baking
pan" is a dream of many women and men. At the same time, in terms of
weight loss, this is one of the most problematic areas. These unwanted
"stocks" are relatively difficult to get down. Although many tips,
tricks, and principles for burning fat in the abdomen have been written, we are
still not able to achieve the desired results.
If you think that it is enough to do a few sit-ups every day
for a slim belly, you are wrong. Abdominal exercises are indeed effective for strengthening and shaping the abdominal muscles. However, if the
muscles remain hidden under fat, you may have them larger than Rambo and still
not see them.
01 Exercise comprehensively and cough up endless dump trucks.
Of course, you can't do without exercise, so don't cheat and
persevere! However, to lose weight and burn fat, do exercises that focus on
large muscle areas and ideally activate the whole body during training.
"But why if I only want to lose weight my stomach?" The fat that is
broken down after exercise comes from the whole body, not just from the
practiced part.
One cannot burn fat only for a specific portion. Whether
fats on the abdomen, buttocks, or thighs burn faster is determined primarily by
genetics and hormones, which you will unfortunately not affect. Cruel game of
nature ...
Welcome to your training squats, deadlifts, or lunges.
Multi-joint exercises, such as squats or deadlifts, occupy
almost all the muscles in the body, so you get more energy and muscle shaping
than just abdominal exercises.
Will your resting energy expenditure increase for another 48
hours, who would not want to burn extra energy at rest?
Your training routine can take the form of a classic full-body workout, with
the warm-up phase practicing several series of exercises for the straight,
lateral, lower abdominal muscles, and then rehearsing your full-body workout.
And don't forget cardio at the end of your workout, at least 10 minutes on the
belt or on the rowing machine, and the final stretching.
02 The key to success may be a longer workout with a light load.
Ladies, in particular, will certainly object that they do not
want a belly roaster of buns or bloated thighs and buttocks but want a firm
and flat belly.
The spell can consist of the load and the length of the
exercise. When you work intensely until failure (in the anaerobic zone), you
will recover after fifteen minutes and the total energy expenditure will be
less than, for example, after an hour of running.
Cardio or a longer ring with less load is also effective
for weight loss.
Effective fat burning can be achieved by a combination of
caloric deficit and endurance sports in the aerobic zone (approximately from
60% to 79% of the maximum heart rate) when we use fat more as fuel for working
muscles.
Running or other aerobic activities could become your weekly
bread.
But you can also work at the level of strength training,
where you choose a lower load, more repetitions, and longer training with a
larger volume of load without unnecessary breaks. A simple rule applies. The
more work is done, the more energy burned and the more effective weight loss.
The combination of cardio and strength training is the most
effective for not only losing weight.
A suitable training system can be the 2 + 2, 2 + 1 system
(two days of exercise, two days off, two days of exercise, and one day off). Of
the four days, you can spend two days on strength training and two days doing
cardio. The more trained of you can also include HIIT training in your
training, which we will talk about below.
If you do cardio on an empty stomach or run for more than 1.5 hours, BCAAs may
be a useful Possibility to buy to protect muscle mass. A good dose of motivation
can be found at the bottom of a cup of coffee Possibility to buy or in a
caffeine tablet Possibility to buy or pre-workout dose Possibility to buy.
How is HIIT fat burning, will it help us in any way?
HIIT is another tool in the fight against fat. It consists of alternating
exercises with high and low intensity. A sudden shock to the body and the
transition from a lower intensity of exercise to a high load increases the
body's post-exercise oxygen consumption.
We have an accelerated metabolism for another few hours = we
burn extra calories even at rest!
You can try HIIT running:
.sprint rotation (30 seconds) and trotting (15-30 seconds) at
regular intervals.
.How to properly combine training for effective weight loss,
we will learn in the article entitled Is cardio or strength training better for
weight loss?
03 Heart rate control - you can be in the fat-burning zone, but
it is not necessary ...
It has long been believed that the key to losing weight is
to monitor your heart rate, which corresponds to the efficient use of fats as a
source of energy for working muscles. Well, it is not necessary to run in the
zone to transform the character, because it depends on the total energy
expenditure, and not only on the energy consumed in the zone.
If you are not an endurance athlete preparing for the season, you do not have
the ambition to run or ride a bike for a few hours, then training for fat
burning zones does not represent any added value for you in terms of weight
loss ...
However, if you still want to find out your optimal fat
burning zone, you can generally calculate it as a guide.
The woman subtracts her age from the number 210, the man
from the number 220. The resulting value expresses the approximate maximum
heart rate.
The largest share of energy coming from fats during exercise
takes place in the range of 60-79% of maximum heart rate.
Alex is 20 years old and his heart rate zone for burning fat is 120-158 (200 *
0.6-200 * 0.79). Similarly, you can calculate your own values.
If you don't have time for long cardio with heart rate
control, you'd better soak up your blood ...
If you keep the heart rate around this value, you can withstand such a load for a longer period of time, which will allow a larger
amount of energy to be expended, and thus support weight loss.
It depends mostly on the total value of energy released. For
the transformation of the figure, it is better to really soak up to the stop
with dumbbells, on a rowing machine, or on a circular training. Leave the heart
rate control to pros and endurance athletes.
04 But it will not work without a properly composed diet ...
Practicing properly is only the first step to success. The second essential component for fat burning is proper nutrition, for example in
the form of basic recommendations for the dream figure. If you exercise
properly but eat poorly, the results will be minimal or no ...
Remove fatty, sweet, salty, and all kinds of unhealthy foods
from your diet and replace them with foods rich in fiber, protein, healthy fats
and vitamins.
The total caloric deficit is important for weight loss, ie.
greater expenditure than income. You don't have to count calories, but it's
clear that if you run for 45 minutes and then eat a bar of chocolate or a plate
of fries, you don't have to strain in terms of energy.
What is the real key to losing weight? Relentless caloric
deficit ...
... in the form of reducing carbohydrates and/or fats with enough protein.
Relatively few carbohydrates (50-150 grams of carbohydrates per day) may be
enough for the body to enter a state of low carbohydrate availability and
prefer fats as fuel.
1. Protein intake should be in the range of 15-25% of energy
intake or 1.4-2.0 grams of protein per kilogram of body weight.
2.Fat intake should fall in the range of 20-30% of energy
intake.
3.Carbohydrate intake should be in the range of 45-65% of
energy intake or about 2-4 grams of carbohydrates per kilogram of body weight.
Set a firm protein intake, energy, and fat ratio X
carbohydrates are up to you ...
As for the recommendations for the intake of fats and
carbohydrates, it cannot be generalized. Mainly strength athletes should pay
attention to higher carbohydrate intake, but it depends on their goals. Some
people like more fat, fewer carbohydrates, and vice versa. It's up to you.
To lose weight, you have to be in a caloric deficit (I
expend more energy than I receive), otherwise, it is not possible. Proteins help
maintain and build muscle mass, which in essence speeds up or maintains
metabolism at a higher level.
After ingesting protein, we also feel more full, so they
help us cope with the pain of caloric deficiency. Take at least 1.4-2.0 grams
of protein per kilogram of body weight. Whey protein, for example, can help you
with the possibility to buy or a multi-component
plant protein Possibility to buy.
So the recommendation might be, "Eat balanced and
regular, reduce your carbohydrate or fat intake, and eat enough protein."
Make sure you have a sufficient supply of liquids and
instead of sugary drinks or alcohol (especially beer!), Reach for water that
does not contain "liquid" calories.
.What to do if you want to tune your form as quickly and
sustainably as possible? You can find out everything in the article entitled
How do lose weight as quickly as possible? We have a step-by-step guide for you.
.You can plan your diet, for example, with the help of an
article called Diet for a perfect belly.
05 Get more sleep, get less stressed and fats will start to
disappear a little better and faster.
Getting enough sleep is also very important for weight loss.
If we do not sleep enough, the stress hormone cortisol and also the hormone
ghrelin is released, which increases appetite.
On the contrary, we lack room to release growth hormone
(GH), which contributes to the higher use of fat as a fuel. Therefore, it is
important not only to exercise but also to sleep to burn fat.
Stress also affects the effort to lose weight. Due to
stress, we often unknowingly overeat and gain weight. Stress supports the
storage of energy in fat stores, especially on the abdomen.
We cannot completely remove it from our lives, but we can at
least try to minimize it by techniques for reducing the level of perceived
stress, such as meditation, mindfulness, yoga, or relaxation.
06.Beware of visceral fat, which remains hidden from view.
Visceral or intestinal fat surrounds the abdominal organs
and is associated with an increased risk of heart or cancer and diabetes.
Excess visceral fat can be caused by poor diet, lack of
exercise, and high energy intake from the diet, especially in the form of
refined carbohydrates and excessive consumption of simple sugar. Both seemingly
slimming people can have a lot of intestinal fat because they can't be seen.
The solution to getting rid of visceral fat is again a healthy
diet with a caloric deficiency and a proper training program. The good news is
that visceral fat has a fairly high metabolic turnover and we will probably get
rid of it sooner than the subcutaneous one.
And the results? You can watch them for a month. But
beware, the weight lies.
After such an effort, you long for visible results. They
arrive after about a month of following all the above rules. Forget weighing,
you better get a tailor's tape measure and measure the circumference of your
abdomen. This is how you know how successful you are. You can also see if you
really lost weight across your stomach.
But if you want to know exactly how much fat you have
managed to lose, consider a weight that measures the percentage of fat in your
body. Ideally, the percentage of fat will decrease and the percentage of muscle
will increase.
However, the kilograms themselves may increase slightly, at
least initially. This is because muscle tissue weighs more per unit volume than
fat. After all, muscle density is around 1.1 g / cm3, while fat density is
approximately 0.9 g / cm3.
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