Harmful to your health, the accumulation of belly fat is a problem that can be combated with a simple training program. Doctor Antonuzzo’s advice
Obesity is a problem of global importance, so much so that the World Health Organization coined the term “globesity”. Limiting ourselves to Europe, more than 40% of the population does not carry out any type of physical activity, with real risks of putting on extra pounds. What is particularly dangerous for health is the accumulation of visceral fat, i.e. that which forms around the abdomen.
The accumulation of abdominal fat is a problem that can affect both women and men when they do not do enough physical activity or follow an unbalanced diet. However, the latter are most at risk, while in the former the formation of fat tends to be concentrated especially at the thighs. To combat the accumulation of fat on the belly, physical activity that focuses on toning the abdominal muscles is useful. In fact, the increase in the tone of these muscle groups promotes the disposal of any fat present, also preventing its formation. Very useful exercises for this purpose are abdominal shortening, which are performed by starting lying on your stomach, keeping your lower limbs bent and with your hands behind your neck and then lifting your back off the ground until your chest is as close as possible. to the knees. “The less you keep your knees bent, the more you engage the lower part of the abdomen, where fat usually tends to accumulate” observes Dr. Pietro Antonio Antonuzzo, physiatrist and coordinator of the Rehabilitation area of Palazzo della Salute – Wellness Clinic and at the Irccs Galeazzi-Sant’Ambrogio Hospital in Milan.
Another valuable exercise to combat abdominal fat is the one which, starting from a sitting position with legs extended, involves alternately bringing the knees closer to the chest. To tone your abdominals you can also use the special multifunction fitness benches. In general, series of 10 repetitions should be performed for each exercise (the number varying according to your physical condition), taking a break of at least 10 seconds between one series and the next. In any case, workouts should never be too long. “Working in this way on the abdominals promotes the development of lean mass to the detriment of fat mass, preventing the formation or facilitating the disappearance of belly fat” underlines Dr. Antonuzzo. The best times to carry out these exercises would be in the morning and evening, after returning from work. In the first case, if you train before breakfast you promote muscle reactivation. In the second case, however, these exercises help eliminate the toxins that have accumulated over the course of the day. To avoid problems falling asleep, you should not do physical activity after dinner.
As important as they are, these exercises alone are not enough to eliminate the belly. In fact, they must be associated with a healthy lifestyle, in particular a balanced diet. “There are no shortcuts to losing weight, the only truly effective way is to burn more calories than you consume with food” specifies Dr. Antonuzzo. To avoid the accumulation of fat, you need to adjust yourself at the table according to circadian rhythms. Carbohydrate consumption should be concentrated mainly before 4pm, while in the final phase of the day, priority should be given to other macronutrients, i.e. proteins and lipids. In fact, from waking up until around 4pm the body is predisposed to activity, while from 4pm onwards it begins to prepare for a night’s rest. Until 4pm, therefore, the carbohydrates consumed with food serve above all to support the activities of the brain and muscles, while after this time they accumulate in the liver, favoring the formation of abdominal fat.
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