A toned and flat stomach? Since this is a fairly universal desire and even more so at this time of year.
It's a good idea to remember this statement by a fitness expert: Everyone has abs, but what prevents us from seeing them is the percentage of fat on top of them.
Therefore, the ideal way to see the abs is to lower that percentage, says Alberto Roales Da Silva, personal trainer at David Lloyd Aravaca, about the need to lose abdominal fat to show off a firm abdomen.
Words that also
confirms another fitness expert, Ángel Merchán, director of Home Wellness
Madrid. "Our abs will be marked and defined when we lose enough fat.
In other words, there
is little point in doing abs irrationally if we don't lose the fat that
"covers them up." And that is not only a matter of diet but also of
physical exercise and not Only Abdominals.
Do I Need to Lower the Fat Percentage
First Before Doing Abdominal Strength Work?
Given that to have a
toned and firm abdomen, we should have a low-fat percentage; it is necessary to
solve this question: Is it more effective to lose fat first and then tone the
abdominals?
As Merchán points out, the idea is to work simultaneously on improving abdominal strength by increasing tone and simultaneously performing training focused on fat loss. However, suppose you want to lower the percentage of fat first.
In that case, the
David Lloyd Aravaca expert advises combining strength training with
cardiovascular exercise (obviously taking care of the diet) and then resort to
yoga, pilates or activities focused on the abdomen to tone it.
On
How HIIT Helps Burn Abdominal Fat
HIIT (High-Intensity Interval Training) workouts are, according to Merchán, the best strategy for losing that abdominal fat that prevents our abs from looking toned and firm.
"In them we will perform a series of sprints with breaks between each one
of them. For example, 8 sprints of 30 seconds and breaks of one minute. They
can be done running, cycling, elliptical, rowing, swimming..." adds the
expert from Home Wellness Madrid.
The
Alternative to Traditional Crunches
We already advanced it
at the beginning. Doing sit-ups like there's no tomorrow doesn't guarantee a
toned belly.
First, because if
there is abdominal fat, no matter how many crunches we do, the fat will prevent
them from being seen.
And secondly, because
there are other super practical toning exercises (and compatible with possible
spinal pathologies). This is confirmed by both Ángel Merchán and Alberto Roales
Da Silva.
What practices are we talking about? From the plank - "It tones the abdomen and activates the transversus and is much safer for the back," says Roales Da Silva- to exercises with pulleys, rubber bands, fitball, or bosu.
And more global
disciplines such as pilates, yoga, or functional training also work the
abdominal muscles very effectively with global exercises.
And
What About Diet?
All of the above will
not affect (or not at the desired level) if we do not have a proper diet.
"Obviously diet is fundamental, only with exercise, if we eat badly, we
may not lose fat," says Merchán.
Therefore, it is advisable to remember to eliminate processed foods rich in simple sugars and saturated fats and increase the consumption of proteins, unsaturated fats, carbohydrates with a low glycemic index, vitamins, minerals, and water.
In
other words: eat the usual vegetables, fruits, white meats, fish, eggs, and
nuts.
Abs
Are Made in The Kitchen
This is one of the
phrases most often repeated by fitness experts when talking about a flat
stomach.
That is why it is
worth remembering one of the recommendations made by the Harvard Health School
on the subject, which also advises always to prioritize complex carbohydrates
(fruits, vegetables, and whole grains) and lean proteins over simple
carbohydrates such as bread, refined pasta or sugary drinks.
Although Harvard says
that scientists hope to develop drugs to help fight abdominal fat, for the time
being, "our lifestyle and physical exercise are the best way to fight visceral
fat."
The
Benefits of Intermittent Fasting
Experts confirm that
intermittent fasting or time-restricted eating also improves our body's insulin
response and helps reduce visceral fat that accumulates in the abdomen.
That is why they advise abstaining from eating for a minimum of 14 hours after the day's last meal. They recommend doing this three days a week and then eating on our usual schedule the other four days.