Abdominal exercises do not reduce fat on your abdomen
A new study looked at the effects of abdominal exercises on abdominal fat. Twenty-four healthy participants with a sedentary lifestyle were randomly assigned to either an abdominal group or a control group.
The group with abdominal exercises performed 7 abdominal exercises, 2 sets with 10 repetitions, 5 days a week for a period of 6 weeks. Abdominal muscle performance and body structure were tested before and after training.
Based on the study, Green Med Info announced:
"There was no significant effect of abdominal exercises on body weight, body fat percentage, android fat percentage, android fat, abdominal circumference, abdominal skin. Ový Six weeks of training the abdominal muscles alone was not sufficient to reduce abdominal subcutaneous fat and other body measurements. "
If you think that making an infinite number of abdomen will pay off with bricks, think again. When 24 adults did seven abdominal exercises, 5 days a week for six weeks, they did not drop belly fat or fat from any other part of the body.
However, this does not mean that you should give up your abdominal training! Participants have greatly improved their muscle performance, and there is no doubt that their muscles would have been more pronounced if they had previously shed a layer of belly fat, but they lacked the key component to make it happen.
What do you need to know to reduce your belly fat?
Eighty percent of your ability to reduce excess fat depends on what you eat, another 20 percent is exercise and the rest is a healthy lifestyle. So, does that mean it's virtually impossible to get a flat and firm stomach if your diet is based on sugars, fructose and processed junk food - even if you exercise regularly?
In most cases, yes! You won't see a fretted belly until you reduce your total body fat, and a poor diet will act as a magnet for your excess fat and cause the fat to stick to you despite your training efforts.
One of the worst effects on your weight loss is fructose, which is hidden in many processed foods and beverages; it is almost impossible to avoid it unless you change your shopping and cooking habits. By avoiding processed food in general and focusing on live, locally grown organic foods cooked at home, you can pave the way through the biggest dietary barrier that exists today.
Step number one in any weight loss or weight maintenance is to reduce or eliminate fructose in your diet.
This is the first of my dietary recommendations that goes against most people's diet choices, but could make a big difference in terms of your weight:
Serious restriction of carbohydrates (sugars, fructose and grains) in your diet
Increasing the intake of healthy fats
If you are interested in reducing your body fat, for more details I recommend my nutritional plan, which is a comprehensive guide that will help you step by step to a healthy lifestyle and a healthy diet. That includes:
Limit fructose to less than 25 grams per day and ideally to less than 15 grams per day, as it is likely that you will consume so-called hidden fructose if you eat even a small amount of fruit, processed food or sugary drinks
Reduce or eliminate all processed foods
Eliminate all gluten and highly allergenic foods in your diet
Increase the amount of fresh vegetables in your diet and consider juicing
Eat at least one third of your uncooked (raw) meals, or at least as much as you can
Avoid artificial sweeteners of all kinds
Which exercise is the best fat killer?
I don't want to give you the impression that the exercises are not important, it is more than just far from the truth! To really maximize your efforts, combine your dietary changes with HIIT exercises such as sprinting.
This short intensive training protocol improves muscle energy utilization and expenditure, thanks to its positive effects on increasing muscle mass and improving muscle fiber quality. Muscle tissue burns three to five times more energy than adipose tissue. This means that muscle gains increase the rate of your metabolism and allow you to burn more calories, even while you sleep.
Furthermore, several studies have confirmed that exercising in shorter bursts with pauses, meanwhile, burns more fat than continuous exercise. In fact, you can actually lose more weight by reducing your exercise time than sprint 8, you only need 20 minutes, two to three times a week. A little more and you'll overdo it!
Strength training also helps you burn more fat
Again, one of the most time-efficient ways to burn more calories is to actually gain more muscle! For every extra pound of muscle you gain, your body burns an extra 50-70 calories a day. So, if you gain 5 pounds of muscle, you will automatically burn 500-700 calories a day more than you burned before.
In addition, your muscles are also involved in regulating glucose and lipid metabolism and insulin sensitivity, protecting you from obesity, diabetes and cardiovascular disease.
Practically anyone can benefit from strength training, from children to seniors, unfortunately many of them still make the mistake of comparing training with weights to the gaining phase. Please understand that strength training is not just about looking good. It is also an important part of maintaining a healthy weight, strengthening bones and improving the posture, range of motion and functionality of your body.
Why abdominal exercises are still incredibly important
Your abdominal muscles are part of your 29 core muscles, which are located mostly in the back, abdomen and pelvis. This group of muscles provides the basis for movement throughout the body, and strengthening them can help protect and support your back, make your spine and body less prone to injury, and help you achieve greater balance and stability.
When you build your abdominal muscles, it's like developing an inner corset that keeps your intestines inside. When you pull it down, you create more stability for your spine, vertebrae and plates, which in turn can significantly reduce back pain and make it easier for you to lift heavy objects, turn around and make the movements that a full life requires.
Strong abdominal walls are very important for optimal body movement and it becomes more and more important with advancing age. Strong abdominal muscles are a strong center of gravity, which means you will be more stable with better balance and less prone to falls. Not only that, but strengthening your abdominal muscles will allow you to improve posture by sitting straighter and standing higher.
One of the best abdominal exercises you would never expect
Healthy diet, sprint 8, strength training, done!
You are now ready to begin incorporating even more techniques into your fitness routine, including those exercises that focus directly on specific areas of the body such as the abdominal muscles.
Core exercises, specifically abdominal exercises, must be done in different ranges of motion, at different angles and positions to engage all muscles. It is also important to understand that what works for one person or body type may not work for another. So the key is to find what works just for you and has visible results.
This may include:
Traditional exercises such as a standard bend with rotation or a standing rotation with a light weight in the hand. Functional exercises, including work on a stabilizing ball. Stabilization exercises such as lying on the floor and pulling the abdomen to the spine and holding this position with deep breathing.
Stretching exercises, such as lying on your stomach with your arms outstretched above your head. Then stretch your arms and both feet at the same time. (Hold and count to 5 or 5 exhalations and slowly return them to the floor. Popular exercise programs that work on your core muscles are widely available and include virtually all types of yoga and Pilates. Early this week, I completed two hours of pilates and I was amazed by the results.
Now here's one exercise you probably didn't expect: push-ups! The push-ups not only provide you with a stronger upper body, but also train your abdominal muscles - if you do them right. I encourage you to check out Darin Steen below, but I've also included a few key points to keep in mind:
Keep your body firm and stiff as a board, your elbows should be at a 45 degree angle from your hips, inhale on the way down, lower your body to a position where it gently touches the ground, exhale on the way up. If you want to keep your abdomen as solid as a rock, remember that choosing the right diet is your first step, and from there you will also be able to achieve your goal with more targeted abdominal exercises and a comprehensive fitness program.
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