If a few days ago we gave you some guidelines to be able to mark the abdominals this summer, today we are going to have a little more impact on how we can eliminate, for those who are already at a later point, that rebellious fat before the summer arrives, we are still on time best weight loss supplements for women.
First of all, I want to remember that fat cannot be lost in a localized way, and that generally when we have fat in the abdomen or hips, we also have fat accumulation around our whole body, although we think not. After this introduction, we go there with the tips to eliminate the unruly fat .
What is unruly fat?
We call rebellious fat that accumulation of final fat that costs us to eliminate and that forces us to have to think different strategies to be able to end it. Fat accumulates differently depending on the type of person, but frequently, unruly fat in men is found in the abdomen and in the case of women in the hips.
It should be noted that if a person has a high fat percentage, it is not necessary to apply any special strategy to reduce it, just with the mere fact of improving our eating and sports habits, we will reduce body weight and the amount of fat we have in our body. Simple: hypocaloric diet and strength training as a recommendation.
Returning to the case in which a person is already in a reduced fat percentage and wants to reduce it even more, there are certain strategies that usually work or that usually help us eliminate the final fat .
The rebellious fat, I repeat, is the term we use to refer to the last fat that we need to eliminate in order to reach a fatty percentage much lower than the average of the population.
Tips to eliminate unruly fat
Before giving any particular advice, to eliminate any type of fat, what we should do is maintain a hypocaloric diet, which does not mean to go hungry or not to eat, and if we want to maintain our metabolism and our musculature, train strength.
Some useful tips to give the last squeeze to our body and get rid of the final fat or unruly fat that we have in excess are the ones that I will comment below:
- Cycling carbohydrates: as I said, to lose fat initially, with a hypocaloric diet is more than enough, however, as we eliminate excess fat and each time we have a lower body fat percentage, we must add certain diet strategies that help us burn more fat. A strategy that should not be missing in our diet is to cycle carbohydrates, we talked extensively in this article a long time ago in case you want to read more about it . Basically it consists of eating several days a lower percentage of carbohydrates, usually days of less activity or less intensity, and the most intense days add small refeed.
- Add metabolic circuits to your routine: although it is true that the diet should always be hypocaloric, if we are in a final phase in which we can practically no longer lower the kilocalories because it would be too large a deficit, we can add metabolic circuits to our routines At least 2 or 3 times a week, such as this or this one , for example .
- It combines HIIT and LISS: finally, while it is true that the benefits of HIIT against the LISS are quite, as it helps preserve muscle mass, occupies less time in our training routine and helps us not to have increasing resistance in the face of fat burning, when we are in a final phase, it is not bad to combine both, especially if we add LISS on an empty stomach. Although we have spoken on many occasions about fasting cardiovascular exercise, saying that it offers no greater benefit than doing it at any other time of the day, it is true that in final phases in which a specific point of definition is sought, it can help us Little more to get eliminate more fat.
- Enter fasting 24/48: intermittent fasting helps improve insulin sensitivity, and cause a series of hormonal improvements that help us maintain the diet in a more bearable, due to an improvement in the regulation of leptin and ghrelin , hormones that control satiety among other functions performed in our body. We talked about it recently in two articles: “Intermittent fasting: benefits, types and recommendations” and “The number of meals does not influence the loss of fat.”
Flee from false advice
There is another series of tips that instead of helping, can harm fat loss in general, not only the unruly, or that may not harm the loss of fat, but the maintenance of lean mass in the process, such as which I list below:
- Make series with little weight and many repetitions: one of the most widespread myths when one begins to go to the gym is to perform many repetitions with little weight to define, this precisely what can cause is the loss of lean mass and strength in a time of caloric deficit, since, not training our strength, the muscle will not have a stimulus to follow in our body and will be reduced along with our strength.
- Increase in excess cardiovascular exercise: if we increase cardiovascular exercise in excess, we will have the danger of gaining too much resistance, which will cause us to lose more and more fat by performing the same effort. In addition, excess aerobic exercise can cause loss of strength and with it, loss of lean mass.
- To reduce excessively the kilocalories to ingest: if we realize excessive deficits during periods very prolonged in the time, we can enter what is known as metabolic tomb.