Losing fat is a great feeling: whether it is by exercising, dieting or using some Natural flat belly smoothies.
There is nothing better than to be defined, to wear a tight torso and abdominals so marked that you could wash on them, and when you start with this goal, there is always an area that cannot be expected to lose: abdominal fat and love handles.
The flaccidity around the torso is always the hardest part to eliminate. Many sports companies profess that they have the answer to flabby abdomen and love handles using their sporting exercise equipment; however, this is a lie.
Where have you been deceived?
We’ve all seen those commercials for sit-ups in 20 minutes, the latest and best crunch routine, or even worse, the vibrating abdominal belt; however, there is a key issue that these products and programs refuse to take into account: body fat.
Although these products sound like the answer to your problems, and you may feel some benefits from using them, however, in terms of shrinking your waistline, you will not see any difference at all. Think about it , if it were that simple, everyone would be in shape.
What you have to remember is that exercise is one thing, and diet is another.
Do not misunderstand us, with a routine abdominal workout, you’re definitely going to get muscle mass up in your stomach; However, you will not notice any difference until you have lowered.
You could have the most sculpted abs in the world, but if you have 40 pounds of fat, you will not get a second look the next time you walk along the beach.
The idea of training a specific part of the body with intensity, will eliminate those areas of fat known as “localized fat reduction”, a common theme among television commercials about the fitness world.However, it does not work.
The Myth of Localized Fat Reduction
The best study that dismantles the myth of localized fat reduction comes from the Department of Physical Activity Sciences of the Los Lagos University, Chile.
The study involved a group of men and women aged about 23 years, exercising their non-dominant leg in a leg press machine 3 times a week for 12 weeks.
Using a very low resistance (about 10-30 percent of his 1RM), each participant trained his leg between 960-1200 repetitions per session. The test was an extreme version of localized fat reduction, so what were the results? Unfortunate
After twelve weeks of study, there were no changes in body fat around the trained leg; However, that which was found in the upper body, was reduced by 10% in the fat around the torso and upper extremities.
Exactly the opposite of what localized fat reduction professes. It does not make any difference to the area in question, and actually stimulates fat burning in areas where fat is most common.
To lose fat in certain areas you need to lose fat in general. You cannot choose and decide how or where your body stores fat; Your goal is to handle the amount of fat your body will store in the first place.
What Do You Need To Do To Lose Abdominal Fat And Handles Of Love?
Number 1: Take care of your calorie intake
The first step you must take to reduce measures and to sculpt your figure is to take care of what you eat. Hard training is only half the battle, and if you do not change your diet, you will continue to build muscle that no one will see.
Check your diet, make sure you’re having enough of what you need, and very little of what you do not. Stay away from saturated fats, simple carbohydrates, and sugars; Concentrate on lean protein, complex carbohydrates and healthy fats.
Exercise as much calories as you need to maintain your body. When you know how much you are consuming, aim to cut between 100 and 300 calories for a few weeks; You will definitely see results.
Number 2: Train compound elevations and large muscle groups
When you have started the diet, you will want to start adding compound elevations to your routine.
Compound Elevations are exercises that use more than one movement to execute it. A simple example would be the Banking Press that uses the shoulders and elbows at the same time to execute the lift.
Just like these, there are many more techniques for performing elevations. The body needs more stability than usual, and that’s when your abs begins to come out.
Keeping your body balanced during lifting, compound exercises strengthens your abs and gives them an extra shape when you’ve thinned out to show them off.
One of the greatest benefits of performing composite elevations is that most major muscle group’s work; The more you exercise the muscle, the more calories you consume.
This contributes to your caloric deficit and burn more fat, taking you one step closer to your desired figure.
Number 3: Burn Fat Burner
Fat burner cuts the fat in a healthy and efficient way.
By performing three key processes, fat burners put your body in the best condition to burn fat.
These processes include:
- Thermogenesis: increases body temperature to burn more calories
- Increase Your Energy and Your Metabolism: Train More for Low Calorie Diets
- Suppress appetites: you crave less food and you have more discipline in your diet
All this helps for fat loss, and with 4 doses per day, your body will remain in a constant fat burner mode that will allow you to have the results you want in less time.
It is a vital aspect that you have and you practice a caloric deficit to achieve your goals, for example: how do you plan to train with a calorie deficit if all you think about is food? , Fat burners have it covered.
Containing fibrous complexes to help suppress the appetite, you can continue the exercise without problem of being distracted by the urge to eat.
You also do not have to worry about feeling fatigued, fat burners use natural stimulants to improve your energy levels while training on a low-calorie diet; It even includes thermogenesis to keep your fat burning to its fullest.
This is all about the natural ingredients of fat burner and how it releases your body’s abilities when it comes to burning fat when these work together.
High Intensity Interval Training (HIIT)
As we have already indicated in other articles, cardio does not burn muscle, However, it is time consuming. If you’re not a fan of long cardio sessions and want to burn fat faster, a good alternative is High Intensity Interval Training.
HIIT is an excellent method that helps you to reduce weight, is fast, effective, and requires a lot of effort of your body, being able to take your body to a recovery phase that can last up to 24 hours.
HIIT is an essential cardio that is performed in a short time (about 10-15 minutes) with constant bursts of energy.
A classic example might be bicycle exercise; With 10 minutes on the clock, starts with the lowest level on the bike for 30 seconds, then increases the pace to the last level (that you can handle) for 30 seconds; Returns to the initial configuration for another 30 seconds. Repeat for 10 minutes.
This puts your body under enormous pressure and requires a lot of time and energy to recover. HIIT increases the amount of calories burned for the next 24 hours, contributing to the calorie deficit.
Just by adding this simple (but arduous) exercise to your routine, it will definitely help you to notice the difference.
If there is one thing to ignore in this article is that a single approach is not enough to lose the accumulated fat. Do not believe in infomercials, take more than a single device and 20 minutes to slim waist and sculpt abs.
You need to be attacking all the different angles; Training your abs may seem like the best solution to reduce abdominal fat, however, this only builds your abdominal muscles while the body fat persists above them, so you will not notice any difference.
Considering the types of food you eat, are they healthy? Are you eating below maintenance?
The next thing you’ll want to think about is how much food you’re eating, and whether you’re taking supplements like Instant Knockout to deal with any changes you’ve made to your diet.
And finally, if you want to look sculpted, train 15 minutes per session at least twice a week high intensity interval training (HIIT); Working hard on this type of workout increases the amount of calories burned throughout the day as your body recovers.