10/11/2019 05:00 – Updated: 10/12/2019 08:55
You have been wanting your 'gordominal' to become a 'six pack' for a long time, but you don't know how to start. If you are very obsessed with your gut and every time you sit down and observe how it excels you get the seven evils, it is normal that you want to change your lifestyle to say goodbye forever. However, you are probably not doing things as they should.
Possibly you thought that a balanced diet (well) along with frequent exercise (too) is all you need to take off your fat. You do very well, as the beer triplet, in addition to not being very aesthetic, also has negative health effects: it increases the risk of developing diabetes, gout, high blood pressure and, consequently, is a cardiovascular risk factor. So, you start to eat grilled meat and do a lot of cardio and you think it's all done.RELATED
Beginner Error First, because reducing fat around the abdomen is very complicated, you should focus on the body. And of course that constant diet and exercise play a fundamental role in it, but it is true that some workouts burn fat faster and more efficiently than others, and you may not imagine what they are.
This man managed to lose 54 kilos with a vegetarian diet, weights and physical exercise
The first thing he did was say goodbye to junk food and he soon began to notice differences in his organism. His strength and energy levels had increased
So why is cardio not the best option? After all, this type of work with which the heart is pumped and induces sweat, such as running, cycling or swimming, seems like a good option. And although it is true that it plays an important role in a healthy lifestyle, it is not the most effective way to lose fat. According to a personal trainer, the title is taken by resistance training, especially if it includes circuits with high intens ity.
The cardio does not develop muscle, in fact, if it is done in excess, it can get you to lose the little you have
The combination of high intensity interval training (HIIT) and resistance training is undoubtedly very effective, as personal trainer Ashley Kelly reports in an interview with 'Pop Sugar'. "After all, you are doing a series of exercises designed to strengthen specific parts of the body with little or no rest between them," he says. It is a fairly simple formula: you build muscle through strength training, whether with weights or body weight exercises, and you maximize your heart rate by doing it in fast and intense circuits.
Why is it more effective? Although cardio works wonders to increase your heart rate, it does not build muscles like HIIT and resistance training do; In fact, if it is done in excess, you can get to lose the little you have. With high intensity resistance training, however, the goal is to develop that potential muscle. Not only do you burn significant calories during training, thanks to your high heart rate, but throughout the day. "There is a direct correlation between an individual's muscle mass and the amount of calories he burns," explains Ashley. "Muscle destroys fat even when you are resting," he adds.
Although this does not mean that from now on you should leave the cardio exercise, because, as we said, it is essential for general health. A 2016 study of the 'Journal of Internal Medicine' showed that some exercises such as walking, climbing stairs, cycling or swimming decrease the chance of getting type 2 diabetes, some types of cancer, osteoporosis or even depression. "Success for fat burning is resistance training at least twice a week along with cardio, also a couple of times," says Ashley. "It is also a good idea to rest in between, and it is always beneficial to move at least half an hour four or five days. It is not necessary that you make the maximum effort but challenging yourself is always fine," he concludes.