Do you want to lose the ‘donut’ under the breast before going to the beach? Here are exercises and diet to follow

What exactly is that unsightly donut which forms under the breast commonly called small buoy? “It’s the drop point of the subcutaneous fat, between the skin and the muscle, other than around the organs called visceral fat” explains Laura Puccini, personal trainer, pilates teacher, under al Pure Wellness in Via Borgogna and at Vivipilates, in Milan, who added: “If this is it female zone, men have the beer belly that torments them “. As if to say: everyone has his cross, but let’s try to get rid of it.

How to eliminate the “little buoy” with sport “If the short-term goal is to miss the mark in a month, it’s best to focus on cardio activity and integrate with muscle building . The ideal is to opt for the high intensity method, a short but very intense effort. Those who prefer prolonged effort can opt for a workout of at least one hour useful for burning fat. During the first quarter of an hour of effort, the body draws energy from muscle carbohydrates. Once consumed, the body attacks carbohydrates in the blood. And finally, when there is no more sugar available, the body burns lipids to turn them into energy. And the game is complete ”.

The Tabata method, fast and intense

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“Used in particular in Crossfit, it is named after its inventor, the Japanese professor Izumi Tabata of the National Institute of Fitness and Sports in Japan. It’s a solo interval workout 4 minutes, during which we alternate an intense effort of 20 seconds and a 10 second recovery. All repeated 8 times”.

An example of Tabata training

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“They are enough three sessions per week for excellent results. Here’s how to set up a training plan: knees up, the skip for 20 seconds, recovery of 10 seconds then resumed, repeat 8 times. To work your abs as well, simply stretch your arms horizontally. Then continue with i burpees . Stand up, squat down, put your hands on the floor and move your feet back. Bring your feet close to your hands to find yourself crouched again and jump as high as possible. It doesn’t matter the number of repetitions, but the speed of execution: Do as many movements as you can for 20 seconds, pause for 10 seconds, then repeat 8 times. Finish with climbing: bring yourself to the plank position, the body horizontally, bring the right knee towards the opposite arm, then do the same with the left knee. So without pausing for 20 seconds, recover for 10, then repeat 8 times.

Attack muscle building

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“Complete with 4 basic exercises to do every day to work the whole abdominal area, from the rectum to the transverse, to the obliques. Let’s start with he plank: on the forearms or hands for 30 seconds, perineum, abdominals and buttocks contracted. Increase the time day by day. We continue with a shelf lateral. Stand on your left hand or forearm, feet in front of each other or on top of each other. Rotate the face to the right extended towards the ceiling to align the column. Then proceed with the athlete-like position in the starting blocks: in the prone plank position, arms straight, raise your right knee as if you want to touch your right elbow and hold the position for 15 seconds, pause and repeat the movement with your left knee. Finish the session with two dumbbells. Sitting on the floor, knees pressed against the chest, balanced on the buttocks, straighten the knees by contracting the perineum and at the same time tilt the torso back without arching the back. Hold the position for 10 seconds. Start gradually, opening the angle of the hips slightly first and then increasing the width as you go. “

The moderate method

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Those who have more time and prefer a longer effort of lower intensity can, within a week, opt for three sessions of 60-90 minutes in which they alternate aerobics classes, zumba, running, indoor rowing, bicycle, elliptical, mixed with daily toning exercises. For those wishing to try both methods, just organize the week as follows: a Tabata session, a running session or other cardio of at least an hour and the circuit of muscle strengtheningconsisting of basic exercises. The results are guaranteed ”.

What to eat to slim the abdominal area

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“Let’s start with nutrition: the boa or donut is linked to a excessive consumption of sugars and fatsnot eliminated from sporting activity and stored. To cancel it, let’s limit its intake. We make sure to consume onlytwo or three fruits a day and to ingest 50-60 grams fromwhole carbohydrates during meals, always accompanied from vegetables. At the same time, we increase the consumption of protein to develop lean mass. As they require more energy than fat mass, excess protein will be used up by the muscle and not stored. AND we limit consumption of alcohol during the summer evenings “.

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