6 strategies to dry faster

Find out how to stop that insistent belly fat It’s something that many people who practice some type of physical activity, and have not yet achieved the dream of “tight abs”, would like to know. But, contrary to popular belief, there is no miraculous or secret method to achieve this goal. Nor is it a way to burn localized fat.

The basic principle for eliminating belly fat, or anywhere else on the body, is the same: reduce calorie consumption and increase energy expenditure. However, within this concept, there are several strategies that can facilitate the path and speed up the achievement of the final objective.

Therefore, with the help of nutritionist, physical educator and fitness athlete, Dani Borges, we have separated six simple and efficient techniques to eliminate, once and for all, fat on the belly, or in any other region of the body. Check out:

How to get rid of belly fat

1. Train your whole body

According to the nutritionist, it is very important to work all your muscles to improve flaccidity and develop muscle mass. So, don’t skip one workout or another. Each exercise has its importance.

2. Controlled calorie deficit

According to Dani, to reduce body fat your body needs to be in negative energy balance. And that means promoting a calorie deficit, that is, eating fewer calories than you burn. However, this calorie withdrawal cannot be too aggressive. It is important that the process happens slowly and gradually.

3- Do abdominal exercises

Abdominal exercises do not dry out the belly. However, they are what will help build and shape the muscles underneath the layer of fat, so that, when you start to dry out and lose that fat, the muscles begin to appear defined. “Therefore, it is important to always do sit-ups, not to mention that they are responsible for stabilizing the core and become allies against injuries, especially when training the lower back. Do it two to three times a week, three to four sets and three to five exercises per training”, recommends the specialist, who is also a physical education teacher.

Constancy is the secret

4. Increase protein intake

“Proteins are fundamental in any diet, but in the cutting process they will be essential to help maintain lean mass and also have a high thermal factor, that is, you spend calories to digest and metabolize the proteins. Not to mention that proteins provide greater satiety”, says Dani.

5. Build lean mass first

The nutritionist emphasizes that, before drying, you need to have well-developed muscles underneath the layer of fat, so that when it starts to dry, the body segments (definitions) begin to stand out.

6. Align cardio with your diet and training

“What makes you lose weight more in the long term is the muscle building that occurs in resistance training, not to mention that bodybuilding is the physical activity that promotes the EPOC effect of continuing to burn calories up to 48 hours after physical activity. Unlike traditional aerobics, which you It only burns right there. Therefore, align your cardiovascular training volume with weight training and diet”, concludes Dani.

Source: SportLife.