nine tips to burn belly and body fat
Belly or body fat, this is the big enemy for those who exercise regularly and do not see the desired results despite making a lot of effort and going through many difficulties day after day. Aside from being one of our worst enemies for health today and for the purpose of living for many years.
Today we have suggested to give you some tips and advice on how to lose fat more efficiently; But without delving into all those miracle diets that promise to eliminate all fat in 7 days so you don’t see it again.
9 tips to help you burn body fat
1. Work out on sunny days
Exercising in sunlight can increase fat burning by up to 20%; This is due to the production of leptin, which produces a faster movement of the fat sacks present in our bodies.
2. Introduce whole grain products into the diet
Especially bread, rice and whole grains, because they provide a feeling of satiety that prevents eating other high-calorie foods, which contain a high percentage of harmful fats for the body.
This does not mean that you should abuse this type of food, as you should try to follow a varied and balanced diet.
Fat is the biggest enemy that we must fight in order to enjoy a higher quality of life and reduce the risk of serious diseases
3. Try not to abuse salt
Because it retains fluid, so that fat accumulates in the areas to which the body is vulnerable. Salt can give you the ed s of a high-calorie beverage.
Research by Graham MacGregor, Professor of Cardiovascular Medicine at St George’s University, London, UK, showed that children who cut their salt intake in half drank two fewer sugary drinks per week, eliminating more than 230 calories from your diet.
“The same effect is seen in adults,” he says.
4. Include beans in your diet
California researchers have found an enzyme in red kidney beans that helps burn fat by preventing carbohydrates from being deposited as fat stores and thus having less fat in our stores.
5. Exercising in the early hours of the day
Studies have shown that doing cardio exercises early helps you burn fat faster, in these hours you can lose more kilograms than in the later hours.
6. If you train early, have coffee before
Because caffeine makes stored fat more available to burn when you start to sweat.
Some studies show that coffee just 30 minutes before training on an empty stomach can help activate fat during exercise.
7. Incorporate pool training into your routine
It is one of the sports that burns the most calories per hour and that energizes the body the most. 420 calories are burned per hour when doing this exercise, in addition to exercising intensely for the upper and lower body.
8. Brush your meals with extra olive oil
In this way, fat circulation improves and burns faster.
9. Eat oatmeal for breakfast
It is a food that helps control weight first thing in the morning. In addition, oatmeal is a very vital and healthy food used to supplement diets for weight loss, thanks to its high content of fiber and nutrients that facilitate the absorption of fats.
Benefits of eating oatmeal before training
Helps reduce cholesterol thanks to essential amino acids, fiber and omega-3 fatty acids.
It is an antioxidant.
lowers blood pressure;
Helps reduce appetite.
Improves the immune system.
It reduces the risk of developing type 2 diabetes (which is characterized by a high level of glucose in the blood).
It is good for skin care.
It has expectorant properties, and facilitates the expulsion of substances inside the lungs.
It helps to lose weight, which is why it is usually included in diets for weight loss, as it helps in retaining less fluid and the fiber content helps to better eliminate fats and toxins.
Best exercises to burn belly fat
Assuming the best combination for burning fat is strength training with some cardio and a proper diet, if you’re looking for abdominal exercises, these three are essential to your six pack:
1- isometric iron
Our favorite exercise because of the low risk of back injury and the activation it does to the entire abdominal wall. You don’t have to hold out for a minute or two, the bottom line is that while you’re doing it, your abs are tense from start to finish. Sets of 30 to 45 seconds are ideal.
2- Abdominal wheel
Another essential, this time to inflate our abdominal muscles well. Tip: Don’t rush up or down with the wheel, slowing down each repetition as much as possible and without arching your back. Sets of 10 to 12 repetitions, max 20.
3- leg raise
Lying on our backs, hands resting on the floor, raising and lowering our legs without touching the ground, we stay about a foot apart. Sets of 10 to 12 reps, too.
Why is isometric exercises such as the plank recommended in our training
The constant search for strong, toned abs is one of the great arguments when starting out with a workout. However, we usually resort to the traditional routine without paying attention to the alternatives that can help us work in this area more effectively. A clear example of this is isometric exercises, which we can take advantage of in other areas of the body, such as the buttocks and back.
What is isometric exercise?
“It consists in maintaining muscle tension without generating any muscle contraction or stretching. Usually the exercise should stop after about 10-15 seconds. And we work with them to strengthen very specific areas of the body and improve performance without having to spend a lot of time on it.”
What are its benefits?
Increase muscle strength
improve our performance
Low risk of injury
Helps prevent and treat injuries
easy to implement
You don’t need specific gym equipment
It takes a little time
“We must warm up beforehand, and we must not hold our breath while performing the exercise. It is not recommended for people with high blood pressure or people with cardiovascular problems.
Types of exercises
Fixed plank on arms, elbows or side. With this exercise we will work the whole body, focusing on the muscles of the abdomen, arms and arms.
Fixed squatting on the wall or in the air. We strengthen the thighs, back and buttocks muscles.
An isometric step, ideal for working the quadriceps, hamstrings and buttocks.