Understand how to lose quickly with some simple and efficient methods
Find out how to end the persistent one Bench fat It is something that many people who practice a sort of physical activity and have not yet won the “broken abdomen” dreamed, they would like to know. But contrary to popular belief, there is no miraculous or secret method to achieve this. Nor a way to burn localized fat.
The basic principle to eliminate fat in the belly, or in any other part of the body, is the same: to reduce the consumption of calories and increase energy expenditure. But within this concept, there are several strategies that can facilitate the way and simplify the achievement of the final goal.
Therefore, with the help of the nutritionist, the physical educator and the fitness athlete, Dani BorgesWe separated six simple and efficient techniques to end up with fat in the belly once and for all in any other region of the body. Check:
How to end fat in the belly
1. Controlled caloric deficit
According to Dani, to reduce body fat you need to be in negative energy balance. And this means promoting caloric deficit, that is, eating less calories than you spend. However, this caloric removal cannot be very aggressive. It is important that the process gradually and gradually occurred.
2. Train the whole body
According to the nutritionist, it is very important to work all the muscles to improve relaxation and develop muscle mass. Therefore, nothing to skip one training or another. Each exercise has its importance.
3. Increase the protein contribution
“Proteins are fundamental in any diet, but in the cutting process (definition) they will be fundamental to help maintain lean mass and still have a high thermal factor, that is, spend calories to digest and metabolize proteins. Not to mention the Protein to provide greater satiety, “says Dani.
Exercises are also important
4- Abdominal exercises
The abdominal exercises do not dry the belly. However, they will help to build and shape the muscles under the layer of fat, so that when you start drying and losing this fat, the muscles begin to appear defined. “Therefore, it is important to always do abdominals, not to mention the fact that they are responsible for the stabilization of the nucleus and of becoming allies against lesions, especially in lower training. You do two or three times a week from three to four and three At five training exercises “, the expert recommends, who is also a physical education teacher.
5. Align the aerobic with the diet and training
“What loses long -term weight is the muscle construction that occurs in the training of resistance, not to mention the fact that bodybuilding is a physical activity that promotes the EPOC effect of continuing to burn calories up to 48 hours later physical activity.
6. Build first lean mass
Finally, the nutritionist underlines that, before drying, it is necessary to have the muscles well developed under the layer of fat, so that when it begins to dry, the body segments (definitions) begin to stand out.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
