Do abdominal exercises make you lose belly?
Now, can you lose the fat located in your belly with a marathon of abs only?
There is no loss of localized abdominal fat.
What is there is fat loss in general, in which exercise is a great help.
Even so, exercise alone may not be enough.
To lose fat, and thus lose belly, you need to spend more calories than we eat.
You need to be in caloric deficit.
Two ways to lose belly
The two main ways to be able to lose fat are two.
- Exercise. Increasing the level of daily activity leads to an increase in calories burned.
- Diet. Reduce your calorie intake, thus leaving you with a calorie deficit.
Which of the two methods is the most effective?
The two combined.
Exercising while consuming 10,000 kcal per day is unlikely to bring results. Unless you spend hours and hours doing cardio.
Dieting without exercise is more feasible than the above solution, however, to lose fat effectively, you would have to go very hungry.
The combination of the two methods brings better results.
The diet is adapted to a certain number of calories, depending on your lifestyle, body weight, etc.
Exercise helps to burn extra calories by speeding up the fat burning process in combination with diet.
Cardio exercise and fat burning
Exercising is not just going to gymnasium and make a treadmill.
All the activity you do daily increases your calorie consumption. Your day to day.
Walk, run, jump.
If your daily life is sedentary, sitting in a chair for hours, try to make some changes.
A good way to achieve faster results on your weight loss journey is to move as much as possible daily.
Walk instead of using the car or transport when it is possible.
Go up the stairs instead of using the elevator.
Moving more during the day turns out to be an extra to your cardio training.
These are calories that disappear without much effort.
Now, in addition to the small changes you make in your daily life to make you more active, you should also include cardio.
Walking, running, elliptical, bicycle.
Whatever you prefer.
Include cardio training in your routine, several times a week.
This will guarantee you a significant calorie burn, and thus, faster results.
You will lose belly, and fat on the rest of your body too.
No, there is no localized fat loss at all.
Diet and fat loss
Losing fat just with exercise is very difficult, however, it is possible to achieve it only with a good diet.
If you go on a low calorie diet, consume fewer calories than you use, you will lose weight, fat and belly.
Is it the ideal method for doing so?
You would have to eat a very restrictive diet, possibly reduce your current diet a lot and it would be difficult to maintain in the short / medium term.
But yes, it is possible.
Now, when using cardio 3-4 times a week for 30 minutes, you not only have the benefits of cardiovascular exercise, but also greater freedom in the diet.
And by eating a diet to lose fat, you avoid excessive cardio sessions.
How to lose belly, the essential steps
It is not possible to lose localized fat, in this case, in the belly, but creating a routine to lose fat is not difficult.
Calculates how many calories you should eat to maintain your current weight.
Meetings on here how to do it in a simple way.
Then, with that number, remove 200 to 300 kcal from your diet.
This will create a slight calorie deficit that will lead to weight and fat loss.
However, as we mentioned above, cardio exercise is an excellent method for making the weight loss process more effective.
If you don't already, start.
You don't need to spend an hour on the treadmill every day, adapt cardio to your physical condition.
In the initial phase, you only need to do moderate sessions, which will not leave you trailing for the rest of the day.
It goes up gradually.
Progress and results
As you lose weight, you will have to adjust your diet.
The weight you lose makes you have lower caloric needs, so you must adapt according to the change.
Cardio should also progress, both in time and intensity.
You can make the famous high intensity HIIT cardio, if you are willing and able to do so.
But it is not mandatory.
You can keep at moderate intensity cardio, adjusting the difficulty as you improve your physical condition.
Weight training and losing belly
Do you need weight training when your goal is a six pack of envy?
It is not mandatory, but it is a great asset.
Weight training gives you several benefits, but one of them is particularly interesting.
How much more muscle mass you have, more calories burned daily.
In addition to the fact that although 1000 sit-ups do not give you localized fat loss, you also need to train your sit-ups.
That is, weight training makes your six pack plan more effective by increasing calorie consumption, and trains your abs directly, among other benefits.
Therefore, including a complete weight training plan is a good idea.
Mission lose belly, the summary
Increase your caloric expenditure throughout the day with small changes in your routine.
Calculate how many calories you need to maintain your weight and reduce that number by 200 to 300kcal.
Plan a diet that you know you will be able to follow, with a caloric deficit of 200 to 300kcal.
Don't try to eat radical diets, don't try “perfect” diets.
The best diet is the one you can follow, not the super restricted one that you abandon after 1 week.
Make a cardio plan, at least 2 to 3 times a week and at least 20 minutes.
Choose the type of cardio you like best and try to progress. Both in time and intensity.
Yes, you can achieve your goal of losing belly without weight training, but the results are not going to be the best.
Draw up a weight training plan for at least three times a week.
Não utilizes o famoso método de aumentar as repetições dos exercícios porque queres perder peso.
Make a plan with effective exercises, challenging weights and that you can get a maximum of 10 repetitions, and 2-3 sets per movement.
It also introduces exercises for the desired abdominals.
The goal here is to maintain muscle mass.
So when you have a low percentage of fat, you will not only have a defined belly, but also your entire body.
Without weight training, you end up simply looking thin, and little else.
Any questions just use the comments area.
If you want a more detailed article on fat loss, a complete guide on how to build your plan, visit the link below.