Content of the Article
It is the most resistant fat, the one that seems to have a predilection for certain areas of our body and that remains immovable no matter how much exercise we do. Unfortunately, it is not possible to burn only the lipids that are of interest to us, but there are some guidelines that help to eliminate localized fats.
It's a physiological question. The fat tissue is distributed throughout the body as the genetics themselves determine. Men pile up more fat in the abdomen, sides of the waist and back, and women in the waist, hips, buttocks, and inner thighs.
When we do diet and exercise, our body pulls out its fat reserves together, although it is true that"burning" is greatest where it is most concentrated. Removing localized fat takes time and patience. Only with specific aesthetic and/or surgical treatments will you be able to get rid of it with relative immediacy. So what can be done if the purpose is to get rid of the accumulated fat?
Tips for suppressing fat accumulation with diet and exercise
If you want to use the localised fat that is left over, you must ensure that your body needs to draw on these reserves to support physical exercise and your own basal metabolism. Exercises that focus on a specific area, for example, the abdominal muscles, do not in themselves reduce the specific fat in the area, but develop the muscles (covered by the fat tissue). To combine diet and exercise and lose weight in a healthy way, follow these guidelines:
Long-term aerobic activities
Running, swimming, skipping, cycling? these are sports that involve a high energy expenditure and this is what it is all about, that your body needs to resort to its fat reserves. In order for these activities to be effective in removing localized fat, you must hold them for a minimum of time, at least thirty to forty minutes. As we have said, our body burns calories and fats proportionally, but continued aerobic activity will deplete our primary energy reserves (the ones provided by carbohydrates through nutrition) and will leave our body with no antidote other than to assist those concentrated fats.
2. Multi-articular exercises
There are no"miracle" exercises to eliminate localized fat. If this is your objective, complete your aerobic and cardiovascular work with multi-joint exercises such as squats, press benches, push-ups and all those you do with your anatomical weight as resistance (calisthenics). With them, the level of calorific expenditure and the reduction of fat increases significantly and is finally appreciated in the most difficult points of"rebellious" fat.
3. Training with high intensity intervals
They are those who put our organism to work to the limit in a short period of time, for example, a sprint in the race. Including intervals in your training will not only cause you to burn countless calories at that time, but your body will continue to do so once the exercise is over. Interval exercises are ideal for burning accumulated fat. If you're thin, but there's no way to get rid of that fat on your hips, just to give us an example, try training at intervals. When you finish your session, your body will continue to need?fuel? and will seek it right where you have it, in a case like this, on your hips.
4. Low-calorie diet
A controlled and balanced diet, more than supposing a lower intake of calories than your body demands, is the secret so that the fat accumulations are required and gradually disappear. It reduces the intake of carbohydrates (especially those that are rapidly absorbed) and also increases the intake of fibre.
5. Extra help
There are many treatments that can help mobilize and remove these persistent fats. Massages that favour lymphatic drainage, cold effect creams ? heat that stimulate blood circulation, medical and aesthetic treatments such as seaweed wraps, mesotherapy or radiofrequency, can be an aid in the most difficult cases of localized fat.