By the healthiergang writer , food blogger expert in healthy eating and fitness enthusiast.
Exercises to Eliminate the Belly
How to get rid of the beer belly (and not) in a serious but somewhat irreverent way, between Lingerie Football League & Real Madrid beers
- Part II -
In the first part of the article we have seen some of the food choices that can help us eliminate the belly. So let's recap:
- Follow a correct diet:?
- Eat healthy: ?
But that may not be enough. Come on, a little sport is missing. It is necessary to give a summary, both aerobic and anaerobic, to any dietary system. I will not go into the merits of the work-out, just some general indications, which could be useful, and an important premise.
The formula "The more I do in the gym and the less I eat the better" is not valid.
Many hours of running will not make you lose weight any faster, it will only make more muscles drop. Muscle mass must be preserved, defended. An intense routine risks losing too much weight, leading to hormonal and physical imbalances. We can thin the belly without necessarily having to affect the results already achieved previously.
Calmly and consistently.
Why waste our time? Why do useless and counterproductive efforts? We set the goal to reach, we give vehemence to what we do. A light jog, on the other hand, will have almost no effect on the metabolism increase. We have to give him a shock, make him buck, get him revved up.
Mixed Activity
- High intensity work: weights, machinery, free body.
- Aerobic work: running, cycling, endurance swimming.
And to involve more muscle groups and more areas of the body. To stimulate the large muscles. Raise your metabolism.
- Multi joint exercises: to free weights, high synergy, calisthenics.
- Closed kinetic chain exercises: mobilize more than one muscle group To consume more calories, to burn calories even after the gym, we tackle the exercises that work the largest muscles and that involve movements of the person as a whole, toning up and down, developing the lean heap.
In short, squat, stacchi, clean and press, push-up (for those not used to it, push-ups are not just the makeup bras that are sure to catch the eye, but -stay tuned- here we mean the push-ups, the classic push-ups on the ground) and any move that can combine the lower and upper parts. The muscles will work hard and in synergy. So we will do the damn by bringing it to optimal performance every single muscle, from head to toe.
Localized weight loss does not exist, not yet. Squats and company do not act directly on belly fat, but they will strengthen the abdominals and reduce the waistline. It will increase stamina, improve coordination and balance.
Cardio Fitness, “HIIT” & Weightlifting
Weight lifting increases your metabolism more than an aerobic experience. True! Building muscle mass prevents the loss of mass itself, it helps us lose fat. Muscles burn energy, they do it even when stationary, they consume calories even at rest.
When you build muscle, you increase your ability to "ignite" calories. So, lift some weights! Moderate exercise, please. Never start suddenly and throw yourself into the fray. Excessive aerobics can slow down your metabolism. I wouldn't do more than an hour in a row a day, including fitness. A constant rhythm without pauses, of about thirty minutes, excluding exasperated sessions, it would be ideal.
And to give the final blow to the metabolism: THE HIIT!
In "High Intensity Interval Training" or training with high intensity intervals, if you prefer, short intervals of high intensity and vigor work alternate with passive recovery periods usually longer, at a rather mild lower intensity. The variables involved in a HIIT protocol are many and its versatility really leaves us free. Not just shots or exercise bikes, but cor ee, dumbbells, why not.
HIIT is an advanced form of mixed cardiovascular training, made of bursts of energy and enthusiasm intermittently, which break the monotony of a normal cardio by shortening the routines, lasting around 15-20 minutes. A technique capable of raising the metabolic rate while at rest. You will continue to burn high calories and throw up to the next 24 H. To be approached with caution.
Abs? Work In Progress
Limiting yourself to crunches for the abdominal muscles is not enough to fight and reduce the fat deposits located on the belly. They strengthen the abdomen, but do not dissolve the layer that covers the abdominals, they are not enough to exterminate the superfluous fat.
Abdominal exercise is not the same as flat stomach.
It takes a well thought out program, tailored to the personal needs of each of us, which includes integration and combination with the lifts focused on the abdomen. Then yes we can speed up the weight loss process.
Ironically, it would be productive to stop doing i crunch. Doing it every day, alas, will lead nowhere. Exhausting repetitions are depleted of effectiveness and could cause shoulder discomfort and neck pain, back pain and adversely affect posture. The rectus abdominis it is the muscle that allows you to keep your back in the correct position. To work around, let's choose the reverse crunch, with the legs to square. Let's start with 2 times a week at the end of the sessions with weights.
Since we are here to solve the age-old problem of beer tripe (we try), I take it for granted that there are girths and love handles weighed down by fatness. It is early to fossilize onABS and how to sculpt it. At this juncture, we burn calories! I repeat the spiel, run, bike, step. There is no escape. Dispassionate suggestion. Take the stairs, walk and when you can, don't use the car and if you have to, don't park nearby. A few meters on foot won't hurt us.
Supplements to Eliminate the Belly
As soon as physical activity is over, replenish your reserves. I recommend, until it becomes boring, to replenish vitamins and mineral salts by ensuring that you have already drunk enough water during training. In the changing rooms it is essential to rehydrate, in any case.
A must also integrate proteins (I have a weakness for vegetable ones) and sugars. On the contrary, you could suffer from a perennial hint of fatigue or sudden drops in sugar precisely.
Wise practice would be to take antioxidants, take "good" fats like Omega 3 and some great "green" support. Spirulina algae contains essential amino acids that accelerate metabolism, a cobelligerant for any diet. Green tea extract could help us incinerate a few extra calories, a clever solution when paired with steaming cups to sip at breakfast.
THE STRAIGHT IN +
With each beer swallowed or between one beer and another (if you really cannot abstain from more than one), you could accompany a glass of water or a fresh fruit smoothie, to increase the sense of satiety and lead us to drink less.
Although the effects on metabolism are mild, add some ice with water, tea, coffee and various beverages, is a further strategy to maximize the calorie-burning potential of our body and force it to work as a workaholic.
Real Madrid Beers
You see them Cristiano Ronaldo, Bale and Benzema gulp down a beer on the sidelines, as if nothing had happened, as soon as the match against Barcelona is over? Maybe they're celebrating victory or drinking to ease the after-effects of defeat. Instead, no!
They are applying the strict post-game program imposed by the game with an iron attachment to duty Real Madrid Soccer Club.
It might sound crazy, but it's not a completely unlikely scenario. No, I'm not clouded by the alcoholic fumes of the delicious double amber malt with rhododendron honey from Valcalepio, which I am tasting sparingly. Balanced and full, soft and persistent. Pleasant floral emotion mixed with caramel notes. Intense color with burnished shades. Almost spicy aftertaste.
Juan Antonio Corbalan, a cardiologist specializing in Sports Medicine and himself a player, who followed the Spanish national basketball team and the Real Madrid Basketball (sponsored by the football team with which it shares the logo), advises encouraging it, a practice that does not exclude beer, with and without alcohol, in the usual diet of athletes. A theory also supported by a team of teachers from Faculty of Medicine of the University of Granada, also in Spain, and by several overseas researchers.
Scholars found, sensational discovery in my opinion, that athletes who quenched their thirst with beer rehydrated more easily. Translated: after strenuous physical activity, a mug of beer is far better than water. Hurray! Of course, we must not exaggerate. This is no excuse to get drunk, this is about professionals. We have to throw it down first! And then perhaps, we will be able to allow ourselves some exceptions to the rule.
New technical sponsor of the F.C. Manchester United? Was it a Scottish, Irish or South Tyrolean beer brand? I am already picturing a showy Celtic harp sticking out of the red coat, dragons, greyhounds and apocalyptic writings of such a ream ... "Save Water. Drink Beer". Ideas on how to make a “pendant” on diamond-shaped or striped sweaters?
This is how Post Sport Beer was born
We are at the bar, aperitif time. Pangs of conscience arise. Beer yes, beer no. Let's reverse the dilemma and see it in a different light. The average values ​​of a beer are around 34 kilo-calories per 100 g. of product (so he spoke AssBirta). Generally speaking, a "standard" beer, the one chosen by the majority of local consumers, has the same calories as a carrot juice or orange juice. A smoothie, a glass of milk, a yogurt, can have many more, not to mention black fizzy fizzy drinks.
Beer, give it to me, can dominate pompously (or almost) in any athletic or weight loss program and, listen, no guilt. To listen to nutritionists, we can make a gymnastic-like and competitive-like use of it, beyond the orthodox use by fans, as long as this happens in a controlled manner.
And now put your ears up. There recommended dose of post-sport beer it is half a liter for boys and a quarter of a liter for women. Don't you also hear a sweet angelic choir echoing in the background? To make Beethoven's Ninth pale.
Diet and Beer
La beer does not get fat! There are a few universities around the world that confirm this. The infamous "beer belly" remains a myth created by the crowds of girlfriends slash wives, to scare us on cold winter nights and not make our brains watered while we are forced to put up with the night marathon of a tear-jerking TV series, and terrify us because we we have forgotten to stock up on handkerchiefs.
In legal quotas and with the due frequency of consumption, beer is to be considered a healthy drink, a friend of a healthy diet; beneficial or harmful depending on the extent and use we make of it. Let's not blame her for bad habits and bad lifestyles.
Farewell now, to the sacred triad pizza, chips and beer, to be evaded like the plague. Beyond the caloric orgy, which in some cases could be reduced by settling for one Zero Two Blonde, with Marinara or Margherita not drowned in mozzarella, beer should not be associated with other leavened, badly leavened or starch-packed foods. Ever heard of digestive fermentation? And of consequent swelling? And of consequent meteorism? Oh no, it's not about astronomy!
Oh yeah, I almost forgot ... Light beer with low alcohol content is not synonymous with "I can shoot myself a few more", but it means effectively nullifying any advantage.
A winning combination? With white meat or fish proteins, salad garnish and a swirling mix of vegetables, even more appetizing when grilled. Don't give up on beer. Give up only the excess kg. In the dry extract that we find in the ingredients of beer, there are several nutritional elements, including vitamins, dextrins and protein substances. Even if the quantity and biological value are modest, it contains all the essential amino acids.
I repeat… Amino acids in modest entities! This is to say that (and I know it has occurred to many) we don't have to think about supplementing amino acids with hop-flavored barley malt concoctions.
The sense of swelling that is sometimes felt, according to experts, could be due to bad tapping, as well as the glass corpses piled on the counter out of all proportion. If poured and served as it should, compact foam, about two fingers thick, we will have a decrease in carbon dioxide and with ad hoc bubbles the beer will be tastier and less carbonated, with all the resulting advantages. Moving forward we will arrive, well in advance on the roll of march, the hoped-for "Beer Diet".
It is urgent to prescribe the recipe. dosage: in doses up to 500 ml per day, that is, a large can (so called it makes more and gives immense satisfaction).
warnings: hold back, don't transcend. By refraining from exceeding the indicated dosage, no value has been demonstrated that leads her to be compared to overweight.
The rule is not to overdo it! Everything is in the quality and in amount. Reiterating the concept "categorical no to abuse!", Let's give up on pretzels, pistachios and stuffed olives (I'll save you the calorie count) and let's get away with our beer, without worries. You shouldn't get to the level of that guy from Toronto who gave up food for Lent and started eating. drink beer only beer. 40 days of passion, between biblical quotes and do-it-yourself mysticism. I don't know how it turned out, but it pairs with a Maryland carpenter who has been living on pizza for over 25 years.
What to say? Don't do it again at home!
