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First of all, we congratulate you on starting up a new fitness goal! It’s always good to create a better version of yourself and change the parts you don’t like in your body for a happier and safer life.
Once you have abs, every time you stare at your flat stomach you will feel like there’s nothing in the fitness world you can’t achieve. Abs require discipline, but they’re worth it!
Losing belly fat is the hardest part, but you can follow some simple homemade tips that will make the process easier, and you don’t have to do strenuous exercise or give up your favorite foods.
It is normal for us to have fat in the midsection, though 18-24% is considered healthy by the American Council on Exercise, your abs are just a shadow of that number, says Jim White, R.D., fitness instructor at ACSM Health, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Lower it down to 15% and you’ll start to see both upper abs, but the lower ones probably won’t show as much.
Cut just two or three percent from there, and bam — your hard-earned six-pack went from liner to head. “If you’re between 6% and 13% body fat, you definitely have a six-pack, plus you’re super toned,” says White.
However, a small percentage of men in the United States have six-pack abs, so to get there you have to do what the majority of people don’t do, which means it takes a lot of struggle to get to the next level losing body fat. Here are several key ways to ensure you lower yourself to that level.
This article explains everything you need to know about abdominal exercises and belly fat.
What are the abs (abdominal muscles)?
The abdominal muscles help stabilize your core.
They also help your breathing, allow movement, protect your internal organs, and are responsible for postural support and balance.
- There are four main abs muscles:
across the belly.
Outside and inside oblique.
It’s important to maintain the strength of all these muscles.
Strong belly muscles can help improve posture and equilibrium. They can also help relieve back pain and increase flexibility.
Weight control options have evolved
Take our quiz to learn about the techniques and tips to help you achieve your goals.
- Types of abdomen fats:
Excess belly fat is linked to an increased risk of insulin resistance, type 2 diabetes, and heart disease.
Abdomen obesity is also one of the leading causes of metabolism.
However, not all occur the same. There are two types: subcutaneous fat and visceral fat.
1. Subcutaneous fat
It is the fat that fulfills the underskin spot, precisely in between muscle and skin.
It is not directly related to metabolic damage. In moderate amounts, it won’t significantly increase your chances of getting unhealthy.
2. Visceral fat
This type is found in the abdominal cavity around the internal organs.
It is linked to metabolism and stamina conditions, also hormonally active. It releases compounds that affect various disease-related processes in the human body.
Stubborn belly fat remains the final frontier in toning and weight loss, and many people struggle for years to get rid of it.
Reasons why fats grow in the abdominal area:
- Having fat in the midsection allows easy access to the body’s organs for quick energy. That’s why the human structure prefers to store fat there, says Erin Palinski-Wade, a registered dietitian from Sparta, New Jersey, author of “Belly Fat Diet for Dummies.”
- Stress causes the body to release a hormone called cortisol, which leads to increased fat storage in the midsection, says Palinski-Wade.
- Lack of sleep can also cause your body to release more cortisol, which could lead to more belly fat, adds holistic nutritionist and fitness instructor Miriam Amselem of Fort Lauderdale, Fla.
- Poor food choices high in sugar and saturated fat can lead to increased abdomen fat, says ShaNay Norvell, an Atlanta-based fitness instructor and author of “Stretch Your Stress Away with ShaAlc.” That alcohol has its unfavorable impact around the waist on amassing large grease.
- Lack of exercise leads to fat accumulation.
- Hormonal changes, such as the drop in estrogen in women going through menopause, can lead to an increase in belly fat.
Having strong and muscular abs is not enough
Exercising your abs strengthens them.
However, twists, crunches, and side bends won’t reveal your abs if they’re covered in a thick layer of fats.
When present in large amounts, subcutaneous fats (under the skin) obscures your abdominal muscles( which you need to remove).
Do abs exercises burn fats surrounding the waist area?
Many people do belly activities because they want to burn data in that area.
However, there is evidence that targeted abdominal exercises are not very effective.
- Spot reduction may not be effective
The term “point reduction” refers to the misconception that you can lose fats in one area by training that part of the core. Site training exercises will indeed make you “feel the burn” as your muscles grow and get stronger. However, studies show that they will not help you get rid of all fats.
One study followed 24 people who did abdominal exercises 5 days a week for 6 weeks. This training alone did not lower subcutaneous fat.
This does not only apply to the abdominal region. It is related to all body areas.
For example, in one study, participants were asked to complete a 12-week resistance workout, working only on their non-dominant arm.
They measured those fats before and after the program and found that participants fats were lost all over their bodies, not just on their trained arms.
Several other studies have shown similar results.
However, some studies disagree
Some studies appear to contradict previous findings.
One study looked at whether site reduction decreased arm fat. He found that exercising in a specific area reduced fat in that same area.
Another study looked at whether the location of fats plays a role. He compared subcutaneous fat next to active muscle with fat next to resting muscle.
Interestingly, blood flow and fat loss were greatest in subcutaneous fat near active muscles, regardless of exercises intensity.
However, the measurement methods or techniques used in these studies could be the source of conflicting results.
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