Massage, application of reducing gel, lymphatic drainage, modeling belts… Everyone has heard at least one of these “tips” on how accelerate fat burning which insists on remaining in the abdomen, flanks or buttocks despite diet and a training routine. However, it is a fact that getting rid of them is not a simple task.
According to the Physical Education professional at Growth Supplements, Leandro Twinfat burning is nothing more than the use of fat stored in our body to generate energy.
“There is no induced metabolic pathway, substance or nutritional intervention that allows us to burn fat located in a single point on our body”, he points out.
And he continues: “When we are in a calorie deficit, consuming fewer calories than we expend, our body will use fat from throughout the body to transform it into energy. Result: you lose weight all over your body.”
The personal trainer highlights that, although there is no formula for eliminating fat from specific points, there are strategies to alleviate this problem.
“The basis for burning fat is maintaining a low-calorie diet and a physical exercise routine. All other strategies are complementary and only work if these two things are done”, he observes.
One of the factors that can lead to fat accumulation, according to him, is hormonal imbalance. For this reason, it is essential to undergo exams to check your health.
“When estradiol is too low, for example, it causes the accumulation of abdominal fat. Before following any diet and exercise plan, it is essential to carry out routine exams to make sure your health is up to date”, he adds.
Do weight training and abdominal exercises help to speed up fat burning?
The professional explains that weight training is, indeed, a powerful ally.
“When we lose weight, sometimes we lose volume in areas we wouldn't like, but the belly, for example, insists on staying. So, gaining muscle mass in these areas can compensate for this loss so that you continue in the weight loss process, but still have an aesthetic effect and, at the same time, continue to boost the fat elimination process”, he advises.
As for sit-ups, Twin states that they do not directly help with burning localized fat, but they bring an aesthetic improvement. “Doing abdominal exercises is excellent, it activates the metabolism, favors more efficient fat burning as a whole and gives an aesthetic improvement because it increases muscle mass in the region.”
What about lymphatic drainage and aesthetic treatments?
Twin says that lymphatic drainage helps reduce fluid retention and promotes aesthetic improvements, but does not burn fat. “The result is temporary, for your lymphatic system to improve you need to take care of your diet, avoid alcohol and smoking, and stay hydrated, for example.”
Now, if you're thinking about using reducing gels and other topical treatments, his advice is clear: don't spend money on things that don't work. “There is no massage or any topical compound to promote localized fat burning”, he emphasizes.
The trainer warns about two aesthetic procedures that promise to eliminate localized fat. “In the case of cryolipolysis, there is literature that indicates efficiency and others that do not. In practice, I observed a small improvement in some students, as long as there is a catabolic environment for losing fat. If the person does it without being on a low-calorie diet and without exercising, the fat is broken down, but does not leave the body”, he says.
The application of enzymes catalyzes an action and accelerates a process. “When the supply of enzymes is increased in a localized way, the body is able to burn more in that location, but always in conjunction with a low-calorie diet. Nutritional and training strategies are not complementary, they are the basis. The enzyme comes to speed up the process”, he concludes.
7 tips to speed up fat burning
- You need to maintain the calorie deficit, choose a diet that you can maintain;
- Choose foods that have low energy density: the feeling of satiety reduces the risk of breaking your diet;
- Calorie control: if you eat less than you need, you will increase hunger mechanisms, reduce metabolism and gain muscle mass;
- Do physical exercise and stay active during the day;
- Thermogenics help to give you more energy for training if consumed close to training time;
- Eat slowly and combine macronutrients: carbohydrates, protein and fats, this increases the feeling of satiety;
- Add fiber to your diet, always accompanied by water.
