Whether it is for health reasons (to reduce the risk of disease, for example) or simply because you want to look better - getting rid of abdominal fat can be very complicated. The worst part is that you may be wasting time with exercises that do not work. Are abdominal exercises really the best way to get rid of the love handles or the fat of the float?
Reducing abdominal fat requires constant time and effort
First you should work on improving your eating habits to help reduce body fat (specific exercises for "a flat belly" are secondary)
AVOID FOCUSING ON THE ABDOMEN
When you try to focus on a "defect", you often end up doing extreme diets and useless exercises. You will be investing too much effort and waiting impatiently for the love handles to disappear quickly, which takes more time than you thought. This can cause frustration and desire to give up.
A more rewarding approach is to focus on the whole body, because, in reality, there are no specific exercises to make love handles disappear. The body is the vehicle with which you move through life, so if you improve your lifestyle, not only will you look better in your jeans but you will feel more fit and happier. We explain how to do it ...
4 TRICKS TO REDUCE LONG-TERM ABDOMINAL FAT
The following tricks and tips are ordered according to the impact they have when reducing abdominal fat. This means that if you incorporate them one by one and start with the first one, you will get better results.
1. REDUCE CALORIE INTAKE (MODERATELY BUT CONSISTENT!)
You will only start to lose the excess abdominal fat (and you can keep it) as soon as you prepare the body to lose weight.
A sustainable weight loss is based on a moderate and gradual deficit of calories. To make sure that you follow a moderate deficit you have to calculate how many calories you burn (total energy expenditure) and how many you eat. Your goal should be to consume 300-500 calories less of your total energy expenditure (GET). Take a look at these tips on how to start losing weight.
2. EAT MORE PROTEIN AND LESS SUGAR
PROTEIN HELPS TO TRANSFORM THE BODY
Protein is a fundamental element of the body and is especially important when you are trying to change body composition. And it's not just about when you want to increase muscle mass, but protein is also key when you want to lose fat. If you eat enough protein, you make sure you do not lose muscle. Also, it keeps you on a full stomach for longer. Discover everything you need to know about protein.
SUGAR CAN MISS YOUR PLANS
Sugar is hidden in many foods. When we consume so many added sugars, it is as if our taste buds become "addicted". If you want to eat something sweet after a meal because you always have dessert, it is unlikely that you decide on a banana to satisfy the craving (although it has many natural sugars). And once you start with the first cookie, it is very difficult to stop. This makes it very difficult to maintain a calorie deficit. Set out to do the 30-day sugar-free challenge and see how this experience transforms your vision of nutrition.
3. SLEEP MORE
The importance of sleep is underestimated as far as weight loss is concerned. There are countless studies that list the benefits of sleeping, but nothing will convince you more than if you experience them. Often, we do not realize that we are deprived of sleep and the consequences this has on our appetite, cravings, humor, motivation ...
Focus on getting a few days of quality sleep and see how this affects your cravings and mood. This sleep calculator will help you determine the ideal time to get up based on sleep cycles.
4. DEVELOP A TRAINING PLAN
Just because it's number 4 does not mean that workouts are not important for losing abdominal fat. But remember, they can not compensate for bad eating habits.
If you do not have a training plan - get one! Why not try to start with a training plan with the same weight of 12 weeks that you can do at home?
If you already have a training plan, it's time to evaluate its effectiveness:
Does your training focus on "abdominal exercises to burn abdominal fat"? Making a training plan focused on the abdomen should not be your priority. Focus on full-body workouts and, if you have time, add extra exercises for the abs.
Do you train less than 3 times a week? You should do 3 workouts per week, at least.
Are the workouts always the same? Your plan should be varied, so you will not get used to the same routine.
Are you just doing cardio? Make sure you include strength training. It will help you change body composition faster, increasing muscle mass and reducing fat.
Is your plan missing high intensity training and / or intervals? HIIT training, tabatas and racing at intervals burn a lot of calories!
CONCLUSION
Are the specific exercises for love handles the best way to reduce abdominal fat?
Exercises centered on the lateral abs will not burn the fat you want to get rid of. You have to maintain a moderate calorie deficit in order to lose fat.
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