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6 strategies to dry faster

6 strategies to dry faster

Belly without fat / Photo: Shutterstock

Photo: Saúde em Dia

Learn how to stop this insistence Belly fat It’s something that many people who engage in 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 miracle or secret way to achieve this goal. It is also not a way to burn local fat.

The basic principle of getting rid of belly fat, or anywhere else on the body, is the same: reduce calorie consumption and increase energy expenditure. But within this concept there are several strategies that can facilitate the path and accelerate the achievement of the final goal.

So, with the help of a nutritionist, fitness guru and fitness athlete, Danny BorgesWe have separated six simple and effective techniques to permanently get rid of belly fat, or in any other area of ​​the body. paying off:

How to get rid of belly fat

1. Whole body training

According to the nutritionist, it is very important that all your muscles work to improve flab and develop muscle mass. Therefore, do not skip one exercise or another. Every exercise counts.

2. Control calorie deficit

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

3- Do abdominal exercises

Abdominal exercises do not dry out the abdomen. 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 start to look defined. “Therefore, it is important to always do abdominal exercises, not to mention that they are responsible for stabilizing the core and become an ally against injuries, especially when training the lower back. Do them two to three times a week, three to four sets and three to five exercises in each training,” she said. Recommended by the specialist, who is also a physical education teacher.

Consistency is the secret

4. Increase protein intake

“Proteins are essential in any diet, but they will be essential in the cutting process to help maintain lean mass and they also have a high thermic factor, meaning you expend calories to digest and metabolize proteins. Not to mention, proteins provide greater satiety,” he says. Danny.

5. Build lean mass first

The nutrition expert confirms that before drying, there must be developed muscles under the layer of fat, so that when they begin to dry, body segments (definitions) begin to emerge.

6. Align cardio with your diet and training

“What makes you lose more weight in the long term is the muscle building that occurs in resistance training, not to mention that bodybuilding is a physical activity that enhances the EPOC effect of continuing to burn calories for up to 48 hours after physical activity. Unlike traditional exercise Sports, you only burn there, so, align your cardiovascular training volume with your weight training and diet,” concludes Danny.

source: Sports life.

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