Check out the basic guide to getting a toned tummy in the summer
We arrived in September, the ninth month of the year. And this means that summer is getting closer and closer. That is, that moment of taking a vacation and enjoying the heat of the beaches and swimming pools, little by little, comes back to reality. But we have a tricky question for you. You know that promise to conquer the package you dreamed of? Were you able to comply?
Don’t worry, we know that it is not always possible to keep all the promises made in January. And in case you’ve skated a bit in the fitness life during 2022, all is not lost. There is still time to really focus and improve the shape. But, even more now, it is necessary to have commitment and perseverance.
And the good news is, to help you find your six-pack abs more easily, we’ve separated three basic steps you need to take right now. Watch:
What to do to get a six-pack belly
1) Stay in a calorie deficit
The basic principle for anyone who wants to lose belly fat is to enter a calorie deficit. This means that you need to consume fewer calories than you consume. In other words, you need to eat less and move more. But relax and respect your limits. Exaggerating the deficit will make the process painful and unsustainable.
“Respect your limits, your satiety and be organized. Always look for a nutritionist to guide you, develop a meal plan that fits into what you need and that meets your needs according to your goal”, advises nutritionist Marlen Trevizan .
2) Do bodybuilding
Did you know that having strong and healthy muscles can intensify the natural production of over 600 substances that are beneficial to the body? Well, moreover, the more lean mass an individual has, the greater the body’s caloric expenditure. This means that having a muscular physique naturally promotes the burning of body fat and helps you lose belly fat. That’s why, in addition to aerobic activity (such as running and cycling), it’s important to include weight training in your routine as well.
“Muscle mass generates an increase in post-exercise oxygen consumption and this leads to the growth of the basal metabolism, that is, it accelerates the metabolism and, consequently, increases the body’s caloric expenditure even at rest”, explains the Physics educator, Thais EmÃdia.
3) Take care of sleep
However, if you are one of those who do not sleep well, it is useless to maintain a good calorie deficit, with a balanced diet and the practice of aerobic and strength activities. After all, it is during sleep that the body absorbs the stimuli of the day and organizes the hormonal axis, for the correct functioning of the organism and its correct recovery.
A study published in the Journal of Pineal Research also indicated that a deficiency in melatonin – a hormone produced by the body to regulate sleep – can decrease metabolism, generate insulin resistance and increase appetite. Factors that directly contribute to the accumulation of body fat and do not make you lose your belly.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
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