Belly fat is one of the most stubborn and difficult to burn. Everyone dreams of a flat, beautiful stomach with accentuated muscles, but achieving this is not at all easy. Many people focus primarily on squats, thinking that this is the only way to achieve their goal. Everything is much more complicated, especially when it comes to the lower abdomen, which is also the most difficult to sculpt.
And while lower belly fat is extremely stubborn and hard to shed, it’s not impossible. Each person’s body distributes fat differently, and this is one of the reasons why some people store fat in one place and others in another. One thing is universal – to get rid of belly fat, you need to first reduce fat anywhere in the body. It simply means that you need to lose weight. Just doing squats won’t work.
To reduce body fat, it is first important to switch to a healthy diet without excess calories. The golden rule of weight loss is a calorie deficit. But exercise and training are an integral part of the process. They speed up the metabolism and help tighten the muscles, and the more developed and denser it is, the faster and better the fat melts.
A healthy fat-burning diet should include more protein and fiber and less saturated fat and carbohydrates. Carbohydrates should be reduced first of all to those sources which are natural – fruits, vegetables, whole grains, and legumes. Refined and added sugars should be excluded from the menu.
There are also exercises to help you speed up the process and focus on the area in your lower abdomen where fat is the most stubborn.
Hard training just abs and focusing on squats won’t help. Complete fat loss is essential for sculpting your abs and removing stubborn fat in your lower body.
Certain exercises aimed at improving core strength and endurance are associated with a qualitative reduction in abdominal fat. They strengthen muscles and help you lose weight.
This is high-intensity interval training or HIIT training. They involve short but very intense intervals of muscle work followed by even shorter rests or active recovery. HIIT is a combination of strength and cardio workouts that aim to increase your heart rate and work for different muscle groups at the same time.
Research cited on healthdigest.com has shown that HIIT is an effective method for reducing total body fat, including belly fat. High-intensity interval training is very suitable for alleviating metabolic syndrome associated with increased accumulation of abdominal fat. With their help, you burn more calories and fat in a shorter time, thanks to a combination of increased heart rate and strength.