Flat belly, exercise, training Achieve a toned stomach in 6 weeks with expert advice. Getty Images
Considering the goal of achieving a flat belly with defined muscles requires a few rules, a balanced diet and a specific training that must be carried out consistently, at least three times a week. "Those who 'behave well' get the result in 6-8 weeks," guarantees expert coach Antonio Saccinto.
Of course, Saccinto's premise only applies as long as it starts from a "normal" situation in which, ultimately, the fat to be eliminated is not too much. And, of course, having a good dose of determination should be part of the list.
"The first step to lose fat in the abdomen is to reduce calorie intake, because it is a 'rest point', a kind of adipose store from which the body is nourished.
Among the exercises to be privileged is undoubtedly the plate in the version with the elbows on the floor and in the one with the arms outstretched - to which a weekly training session must be dedicated, combined with other exercises - in at least 5 sets of 30 to 45 seconds. This compacts the entire abdominal torso, reducing its volume," explains Saccinto.
"On the other hand, the second session should focus on high-intensity interval training (HIIT): it is a very high-intensity work, for a very short time, with very short recovery intervals.
For example: 30 seconds of running, cycling, swimming or rowing at maximum intensity, interspersed with passive pauses of equal duration.
All this must be repeated 8 times: it is the best training to eliminate fat, because it allows you to enter the COPD phase - that is, the post-workout oxygen debt - with the consequent increase in basal metabolism during the following two hours," adds the expert trainer. As a result, before this training, the body will continue to wind a higher percentage of fat.
"On the other hand, the third weekly workout - perhaps on the weekend, since it takes an hour or two - should be fixed on a long distance at a very low intensity, around 40% or 50%, because it facilitates lipolysis, that is, the process of decomposition of fats.
It can be a light-step walk, for example, or a slow jog," according to Saccinto. In addition, respecting the alternation of training is not only important to achieve the famous flat belly, "but also to improve cardiovascular performance, and with it longevity and quality of life."
On the other hand, how do you have to regulate yourself at the table? According to nutritionist biologist Andrea Raspa, "to lose weight without compromising health, it is better to increase training than to follow excessively low-calorie diets."
But, above all, he advises that the diet should be designed by a specialist, also so as not to run the risk of making things worse: "Those who follow extremely restrictive diets are in fact at risk of falling below their basal metabolism, losing fat, but also muscle mass. That's why, first of all, I recommend an evaluation of body composition and blood parameters," he says.
As for the main tricks to follow, Raspa suggests "Drink at least 2.5 liters of water a day, to quench thirst and favor all the biological processes of the body, as well as consume 25 to 30 grams of nuts - walnuts, almonds, hazelnuts - at noon and in the afternoon, since they are rich in 'good' fats, fiber, cause satiety and give energy."
Since the goal is to lose weight, obviously the food will tend to be simple, little seasoned, but sadness can always be remedied "with spices that not only enhance the flavor: some, such as garlic and turmeric, also help reduce fat mass and cardiometabolic risk." Obviously, seasonal vegetables and fruits are essential, "the latter preferably as snacks to satisfy hunger, both rich in valuable micronutrients."
[Via GQ Mexico]
Related Topics: