The How, How Much and Why
Excuses are over. It's time to get down that belly as soon as possible. And it is that the magic formula to reduce the size of the belly is not an easy question to solve. Many people say that going out for a run is, without a doubt, one of the more complete exercises to lose belly and keep overweight in general but under this statement there are some obstacles that we are going to describe below.
The truth is that there are countless studies that support the possibility of losing weight in the gut running 40-45 minutes three or four days a week and respecting the caloric deficit of the diet, that is, burning more calories than we eat. Thus, broadly speaking and isolating factors such as type of diet, sex, age, metabolism, etc., it is possible to lose between one and two kilos a week with relative ease, losing fat from head to toe (yes, this is the weight loss sequence).
But the benefits of aerobic exercise are well known, where fat burning starts after a long time of exercise (about 30, 40 minutes approximately). Then comes stagnation, the difficulty of the scale responding downward to the same type of activity, but should we pass this toll? The answer is no and here are some solutions to shorten the path:
Keys and types of training to lose belly running
The first of the solutions is found in the intensity of the training. We can perfectly reduce training time, increasing intensity and rebound the activity of our basal metabolism during the hours after exercise. Guess what source of consumption uses that energy? Exactly, the fat deposits that you want to burn to lose belly. Putting more "quality" will provide us with a higher caloric consumption in absolute terms during and, in this particular case, after exercise.
At the other end of the equation we have the variety. If we always do the same, the body saves energy consumption and this means that, as the days go by, we will burn less calories doing the same type of training. Get out of the routine with new stimuli. Here they go:
Choose a distance that you train regularly and in the last 5 minutes you significantly increase the pace.
Interval Training: fractional training
Revolutionize the kilos with changes of pace. It consists of doing repetitions at an intensity of 75 - 90%, separated by breaks, taking into account 4 factors: distance (100 - 400 meters), repetitions (<10), intensity (75-90%) and recoveries (up to 2 minutes) , or go down to 120 beats). Alternating intense efforts with short breaks is highly effective.
-Warm up (20 ’) + 1 minute at a fast pace + 1’soft (10 repetitions).
-Heat up (20 ’) + 30 seconds at a fast pace + 30 seconds soft (10 repetitions).
Climbs / slopes
Hill training doubles calorie intake, among many other benefits.
-Heating + 10 climbs of 150 meters at 85% of our capacity recovering the descent at a trot.
-Heating + 10 rises of 30 ″ recovering the descent at a trot.
Comes from Swedish fart (speed) and lek (play) combining to create a speed game which has become one of the most widely used training systems.
- He Swedish fartlek is worked for times. Example: 3 minutes at a fast pace followed by 1 and a half minutes of recovery (repeating it several times depending on physical condition, etc ...)
- He polish fartlek It is an adaptation of the Swedish but leaving aside the times to be based on the distances. Example: 400 meters fast and 200 meters recovering (also with repetitions).
-15 minutes of warm-up + 6 sets of 2 minutes (at 75%) recovering 1 minute and a half comfortable + 5 minutes of very light jogging (warming up / cool down)
-20 minutes of warm-up + 5 sets of 4 minutes (at 80%) recovering 2 comfortable minutes + 10 minutes of very light jogging (warming up / cool down)
-20 minutes of warm-up + 6 strong minutes + 4 comfortable minutes- 5 strong minutes + 4 comfortable minutes + 3 strong minutes + 2 comfortable minutes + 1 strong minute + 10 minutes of very light jogging (warming up / cool down)
-20 ′ Warm-up 9 ′ strong, 8 ′ soft, 7 ′ strong, 6 ′ soft, 5 ′ strong, 4’ soft, 3 ′ strong, 2 ′ soft, 1 ′ to death, + 10 ′ recovery.
Self-loading exercises (high knees, burpees, skipping, bottoms, crunches, back squats, knees to the chest, ankle jumps) with short running intervals.
-For example, we have the Oregon circuit that consists of performing a series of self-loading exercises, in which a sprint of approximately 100 meters is inserted between each exercise, leaving no recovery between one and the other, until the circuit is finished.
-Another option is to do the exercise routine for 5 minutes, resting 15 seconds between exercises and once the exercise block is finished, do 400 meters at a medium pace, resuming the sequence up to 4 times and resting 3 minutes between blocks and blocks.
Finally, if you decide to put into practice these ideal workouts to lose belly remember to make certain modifications in your diet to adjust it as much as possible to the amount of calories that your body really needs. Of course, a lot of attention with pastries, fats, pre-cooked and frozen products. Reduce the amount of oil you cook with, the amount of salt and sugar you eat, carbonated drinks and eliminate alcohol.
In addition, it is important to differentiate the type of physical exercise we do to replace some nutrients or others. The exercise aerobic consume muscle glycogen. Complex carbohydrates, that is, rice, potatoes, cereals, whole grains, legumes, vegetables and some fruits are the most recommended. Instead, activities anaerobic or strength like those suggested in this article, require a higher protein intake to repair muscle tissue. The recommended foods are: beef and pork, fish, eggs, soy, cheese or milk.
What are you waiting for to start your new training routine and lose those spare love handles? You know how to lose belly running so you just lack the willpower to start and keep up.