Do you want a dry abdomen and don’t know where to start? Have you tried everything and still can’t get that six pack? We talked to a physical educator and a nutritionist and separated some tips to dry the belly once and for all.
Is it possible to dry the belly?
To begin, it is important to understand that the weight loss process is not localized. So, when you train or go through dietary re-education, fat is removed from your entire body, including your belly. But there are some tactics that can help to speed up this caloric burn.
5 workout tips to dry your belly
Manager of the Smart Fit technical department and physical education teacher, Luan Rodrigues gave some tips to dry his belly.
1. Prioritize multi-joint exercises
Because they work more than one joint at the same time, they require more energy to be carried out, with this there is more caloric burning.
Squats and push-ups are just a few examples of multi – joint exercises.
2. Do intermittent workouts
On that day you will alternate weight training and cardiovascular exercises. So, if the workout has ten exercises, it will merge resistance (with weight) and cardiovascular. For example, you start with three sets of squats on the machine, then do four minutes on the treadmill, then move to the bench press, when you’re done, go to the bike and so on.
3. Take an active break
“Active breaks are taken during the intervals of a series and another of the weight training exercises”, explains Luan.
For example, in the interval between one set and another squat, you do an exercise that increases your heart rate, such as jumping and running in place.
4. Bet on HIIT
High intensity interval training, which consists of moments of intense stimulation alternating with quick recovery intervals, is considered one of the best exercises to lose weight, that is, a great bet for those who want to dry their bellies.
“Its cost-benefit is great, however, as it requires that it be done intensively, it requires attention when making the movements, to avoid injuries”, stresses the professional.
5. Have a training sequence to reduce Belly
The results do not appear overnight, so it is essential to have a sequence of training to follow and keep the frequency constant.
The frequency of training varies according to each person and their goals, but Luan guides at least three times a week to start having results.
5 nutritional tips to dry your belly
Aryane Emerick, postgraduate nutritionist in functional clinical nutrition, from Smart Nutri (application with online consultation and chat with experts), also separated 5 tips for those who want to eliminate belly fat.
1. Avoid extreme diets
“You may even lose a few pounds quickly, but the gain, afterwards, can come with everything. For this reason, the best option is to look for a nutritionist, who will prepare a diet according to your nutritional needs and goals,” explains Aryane.
2. Pay attention to your meal
We often eat too fast and this makes our feeling of satiety not coming properly. When that happens, we end up eating more food than we really need to be satisfied. And what about the excess food we eat? It can be stored as fat.
Enjoy the moment of your meal. Avoid touching your cell phone or chewing too fast to go back to the office, for example. Eat calmly, feel the texture of the food and its flavours, while enjoying your breakfast, lunch, dinner or that afternoon snack. You may even try taking hgh injections like humatrope 72iu as they can be of great help in weight loss.
3. Avoid industrialized
“Who has never bought a bar that looked very natural and then learned that, in fact, it was full of sugar?”, Asks the nutritionist. So be careful with the pranks, because this is repeated with several products that appear as light and / or diet. “Also avoid stuffed cookies, snacks and soft drinks that are rich in fats, sodium, sugars and chemical additives.”
Read the product label before buying: the ingredients of a product are described in decreasing order of quantity, that is, the first ingredient is the one that is in greater quantity and so on.
4. Spend more calories than you consume
To reduce body fat, there must be a caloric deficit, that is, you need to spend more energy than you consume, therefore, in addition to a balanced diet (attention to quantities), the practice of physical exercise is essential to enhance this reduction of fat.
5. Bet on thermogenic
“Although there is no miracle food, it is important to keep the whole food in mind. With that in mind, we can add some foods with thermogenic properties to our routine that can help metabolism by helping in the fat reduction process”, comments the expert.
Red pepper, green tea, ginger and cinnamon, are some good options that still make food tastier.
But, be careful, no exaggeration, especially if you have heart problems or hypertension.
Keep your goal
With these 10 tips, combining food and regular physical exercise, gaining a slimmer belly may even take some time, but it will be possible.
However, if you still don’t know how to add these suggestions to your routine, talk to a nutritionist and a physical education professional, they will understand your needs and limitations and prescribe a diet and training tailored to achieve your goals in a healthy way.
In addition, remember that each person is different, so the way the body responds will also be unique. So, be patient, respect your time and your body and don’t cover yourself as much. In the end, we’re all looking for our best version.
