In many countries, having well-drawn abs is the symbol of good fitness and physical health.
The Internet is filled with information on how you could get flat abs quickly. Most sites advise you on exercises or electro stimulation devices that target the abdominal muscles. These methods are supposed to stimulate your abdominals to “burn fat” from your belly. However, we’ve conducted our investigation and they are not as effective as they seem.
We’ll explain everything you need to do to have visible abs and how to remove this little layer of fat that gives shade to your abs 😉
The abdominal muscles help you stabilize your body. They also assist your breathing, allow movements, protect your internal organs and are responsible for postural support and balance.
If you have belly, chances are that your abs are hidden by a layer of fat. Note, not all abdominal fat is equal. There are two types of fat:
This is the type of fat that can be pinched. It is located under the skin, between the skin and the muscles.
This type of fat is located in the abdominal cavity around your internal organs. It is linked to a real overweight and a poor diet as well as to health problems like diabetes.
When present in large amounts, the subcutaneous fat (under the skin) prevents you from seeing your abdominal muscles. To have well-defined abdominals, you must get rid of the subcutaneous fat of your abdomen.
In other words, are you going to have your body summer by doing abs. Many people do abs exercises because they want to lose belly fat. However, many studies have shown us that abs exercises are not very effective.
It is true that if you do several series, you will feel that your abs burn, but it does not mean that the fat will go away!
Studies prove it, this is not the right solution:
One study followed 24 people doing abdominal exercises 5 days a week for 6 weeks. Assessment of these 5 days: none could reduce the subcutaneous fat of the belly.
Another study tested the effects of a 27-day abs exercise program. She found that neither the size of the fat cells nor the thickness of the subcutaneous fat of the belly decreased. In fact, this observation is not limited to the abs, it applies to all areas of the body.
In another study, participants were asked to take a 12-week weight training program to train only one arm. (This is for science) They measured subcutaneous fat before and after the program and found that participants were losing fat throughout their body and not just in the trained arm.
One of the reasons why targeted fat loss is not working is that muscle cells cannot directly use fat contained in fat cells.
The fat must be broken down before it enters the bloodstream. This fat can come from anywhere in the body, not just the part of the body that is exercising. In addition, doing abs in vain is not particularly effective for burning calories.
Regular exercises for the whole body will speed up your metabolism and allow you to burn more calories from fat. Cardio can also be effective in targeting visceral belly fat, such as jumping rope, running or cycling.
The intensity of your training also plays a role. Moderate or high intensity exercises can reduce belly fat, as opposed to low intensity cardio exercise or weight lifting. Note that you must exercise often if you want to achieve significant results.
For example, you can do moderate-intensity cardio for 30 minutes, five days a week, or if you have less time, high-intensity cardio for 20 minutes, three days a week.
The muscle changes that occur in response to exercise also promote fat loss. In other words, the more muscle mass you build, the easier you will burn fat.
High Intensity Interval Training (HIIT) is another approach that has been shown to reduce body fat more effectively than standard cardio.
HIIT is a type of interval training that combines short periods of high intensity exercise followed by slightly longer but less intense recovery periods.
The aspects of HIIT that make it effective are part of the fact that it cuts you off hunger, and burns a lot of fat during and after exercise. In addition, the combination of endurance and cardio proved more effective than cardio alone.
Even if you do not want to do HIIT or stamina, studies have shown that quick and regular walks can also effectively reduce belly fat and total body fat, so no excuses!
You may have heard the saying: The abs are made in the kitchen, not the gym. There is a part of truth, good nutrition is essential if you want to lose fat.
To begin, reduce your consumption of processed foods. These are usually filled with sugar, and high fructose corn syrup.
Eating too much sugar can lead to weight gain and increase the risk of obesity-related diseases.
Focus on consuming larger amounts of protein. High protein diets give you a great feeling of satiety, so enjoy!
A study of obese and overweight men showed that when protein accounted for 25% of their caloric intake, their appetite control and sensation of satiety increased by 60%. Plus, a protein intake of around 25-30% of your daily calories can make you spend up to 100 extra calories a day.
Increasing your fiber intake is also a good strategy for losing weight. It has been shown that vegetables high in soluble fiber help to lose weight. They can increase the feeling of satiety and decrease caloric intake over time.
In total body fat loss, use a combination of cardio exercises and physical exercises such as raised weight. Plus, eat healthily with lots of protein, fiber and all these elements have proven to help reduce body fat.
These methods will help you burn calories, lose fat and finally lose belly fat!
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