Contents
Exercises to get rid of fats
High-intensity interval training
You can follow the high-intensity interval training (HIIT) exercise to get rid of fat, because it relies on high-intensity effort with a short period of rest, and the best results can be obtained if these exercises are synchronized with cardio exercises; Such as: running, swimming, cycling, and rowing, as the stress resulting from these exercises helps to use the body's energy in order to burn fat, and this is done by burning calories that lasts even after the end of the exercise, in addition to that it increases the amount and size of the mitochondrial cell in the body responsible for the oxidation of carbohydrates and fats, the more they are in the body, the more energy is used to burn fats. [1]
boxing
Boxing can be practiced to get rid of fat in the body, where the common exercises followed, such as: cardio exercises and weight lifting, can be replaced by boxing exercises, and punches are considered an effective type of exercise, especially when good techniques such as kicking and intense exercises are followed, which leads to the burning of calories easily, And thus get rid of fat. [1]
Regulate the diet
Fats can be removed from the body by focusing on diet, by following the following guidelines: [2]
- Focus on the size of the portion consumed daily.
- Eating complex carbohydrates; Examples: fruits, vegetables, and whole grains.
- Eat simple protein instead of simple carbohydrates. Examples: white bread, pasta, and sugary drinks.
- Eat polyunsaturated fats instead of saturated fats or trans fats.
- Eat protein and carbohydrates, as it is recommended to eat a snack after exercise that contains at least 20 grams of protein and 40-80 grams of carbohydrates, because protein helps to repair damaged muscle tissue, while carbohydrates contribute to filling the deficiency of energy used by the muscles during exercise . [3]
- Drink plenty of fluids; This is to replace sweat during exercise to prevent dehydration that affects the metabolism process, so it is advisable to drink water before, during and after exercise, and in the case of training for more than an hour, it is recommended to eat foods that contain sodium; In order to compensate for the lost sweat, you can eat snacks that help to obtain electrolytes, such as: salted cakes, yogurt, and bananas. [3]
References
- ^ A b "The Fat . Top 5 To the Burning Exercises the Add To Your Training" , Www.fitness.edu.au , 23-2-2017, Retrieved 21-4-2018. Edited.
- ↑ “Abdominal fat and what to do about it” , www.health.harvard.edu , 9-10-2015, Retrieved 21-4-2018. Edited.
- ^ A b Kristen Barta (6-9-2016), " of After The Workout: 8 Fat Foods the Burning" , Www.healthline.com , Retrieved 21-4-2018. Edited.
