3-3-3 Rule to Burn Menopause Belly Fat—No Gym Required | XpertsReviews.com

Three words that no one likes to hear is the “belly fat of menopause”. But with regard to the three, the 3-3-3 rule is about to become your last best friend to train during the menopause. What is rule 3-3-3? It is a combination of force and cardio exercises that could change life during this stage of life. We talked about with an expert who shares everything you need to know.

Rule 3-3-3

“Rule 3-3-3 is a gym-free training protocol squats,, push upsAnd earth liftingGenerally made for a time defined with brief rest periods in a Tabata style, repeating each circuit three times ”, Share Janelle Bober, MS, RDNDietary nutritionist recorded at Dietician Live.6254A4D1642C605C54BF1CAB17D50F1E

Belly fat during menopause is difficult to lose due to hormonal changes; More specifically, a major drop in estrogen and an increase in testosterone which gravitates fats towards the median section.

“Women also experience a loss of lean muscle mass and changes in insulin and leptin sensitivity, hormones that regulate the response of hunger and metabolism,” explains Janelle. “These changes can increase appetite and decrease fat combustion processes, and reduction in muscle mass means lower metabolism.”

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Why it’s beneficial during menopause

Regarding menopause, the 3-3-3 rule can be quite beneficial in the fight against belly fat. The key is long -term consistency. The good news? This diet only takes 20 to 30 minutes, does not require a gymnasium and is an easy structure to adapt to your lifestyle.

You just have to be sure to do it and you will see results. “Routine membership is really important during menopause, because there are so many changes that our body really wants coherence,” said Janelle.

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The 3-3-3 alternates between cardio and strength exercises, allowing the intensity to increase your training.

“The resistance movements with rapid transitions create this fat loss of the high intensity interval style that can be beneficial for women who experience menopause,” explains Janelle. “There are complete functional body movements that use everything during each training.”

This diet promotes muscle growth and fat oxidation while keeping your metabolic rate high.

“We know that the muscle is more metabolically active, so the more we support that we answer our bodies well,” explains Janelle. “The exercises target several muscle groups for the strength and calorie expenditure, offering a diversified activity with a volume so that the muscles can develop and maintain an energy burn throughout.”

Alexa Mellardo