” How to have a flat belly ? – that’s probably what you’re here for. The answer: thanks to physical exercise and thanks to a diet. Both are equally important if you want to lose your belly fat.
Let’s start with the sport. What type of exercises to perform? The special “flat stomach” training must meet two conditions:
- Burn calories
- Strengthen the musculature
For eliminate abdominal fat – which does not mean anything other than reducing the general fat mass rate – energy expenditure and metabolism must be revived. To make this easier, you need to create a calorie deficit – consuming fewer calories during the day than you will burn.
Lots of activities of daily living like walk, ride a bike and even to do the housework, as well as the practice of endurance sport or interval training helps boost energy expenditure. By consuming 500 kcal less than you spend daily, the answer to the question “how to lose weight in the stomach?” Is all found: this is the way to proceed!
However, there is one problem to be solved: your body stores excess energy in fat cells, but also in muscles. These are also energy reserves that the body can draw on in the event of a calorie deficit. In other words: if you eat less and move more, you will lose belly, but also in the muscles. Even if you think you have underdeveloped muscles, the result will be there: it will be, like your belly, less important.
What to avoid at all costs! Why ? From a medical point of view, strong muscles support your musculoskeletal system and prevent the onset of certain diseases. From a more technical point of view, the muscles burn calories. The more muscle mass you have, the better it will be for your “flat stomach diet”. And the better you will be protected from terrible yo-yo effect.
In order to solve this problem of weakened muscles, you have to exercise them: your body will understand that you need them and that it should not use them as a source of energy (in the next part you will find out what to watch out for. in terms of nutrition to preserve your muscle mass)
If you don’t have a job that requires a lot of physical activity, there is only one solution: weight training 2 to 3 times a week – preferably in addition to your usual physical activity. By performing basic exercises such as squats, deadlifts or military presses, you will use several muscles at once and can rejoice in a calorie expenditure as a result. In addition, these exercises performed with free weights make any other weight training unnecessary. abdominal strength training.
“But will it upset my whole sports program?” – yes, a little, but keep your goal in mind: lose stomach quickly. For quick results, it also takes a lot of effort. However, there are a couple of ways you can exercise without exercising 5 or 6 times a week.