Star trainer Maria Golodkovskaya told why she is against "drying" and what exercises are most effective for fat burning.
Maria Golodkovskaya (@trainer_maria)
Certified nutrition and fitness specialist, star trainer, finalist of the Russian fitness bikini championship
Local weight loss is a myth
The most common misconception: you can lose weight in a specific place (in the abdomen, for example). The body is a single system, and fat burning occurs simultaneously in all areas. If your legs have lost weight, your butt will also lose weight.
Not only physical activity is important, but also nutrition. If you pump the abs every day, the cubes will appear, but will be hidden under the body fat.
To achieve its reduction, you need to correctly draw up a program - cardio + strength load + nutrition with a calorie deficit. Where the fat will initially "go", and in what places it will be more "stubborn", depends on the type of figure.
"Drying" is the most dangerous diet
All protein diets (Atkins, Ducan) are hazardous to health. A reduction in the amount, and even more so a complete rejection of carbohydrates, disrupts metabolism. This can lead to even more weight gain and complicate the process of losing weight.
The gastrointestinal tract also suffers from protein diets - the synthesis of enzymes that digest carbohydrates is disrupted. They stop being absorbed. Bottom line: upset stomach, bloating, feeling of heaviness, bouts of nausea.
Protein breakdown products are toxic and put a heavy strain on the liver and kidneys.
There are no foods that need to be eliminated from the diet with regular exercise. But there are those that should not be on the menu if you are following the figure. Sugar, for example (including brown). Alternative: stevia, herbal sweeteners.
Fructose has the same effect as sugar, so you should limit your intake.
The diet should contain complete proteins with a low content of saturated fat: chicken and turkey breasts, fish, lean meat, eggs, dairy products with a low percentage of fat; a sufficient amount of complex carbohydrates: buckwheat, oatmeal, which are boiled for at least 20 minutes, brown, brown, red or black rice, pearl barley and other cereals, wholemeal bread; healthy unsaturated fats with omega 3,6: nuts, vegetable oils, avocados, fish.
Fruits and vegetables are a must! They contain a lot of vitamins, minerals, fiber.
Fat Burning Exercises
When doing exercises for fat burning, you need to control your pulse! Fat cells are "burned" only in the presence of oxygen. For this, a pulse is needed, at which the body receives the required amount of O2. It is calculated by the formula: 55% -65% of 220 minus your age. This pulse can be obtained by brisk walking, walking uphill, exercising on a stationary bike or ellipse.