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.
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 ...
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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