Title : Doing abdominal exercises help burn belly fat?
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Doing abdominal exercises help burn belly fat?
For this reason, the Internet is full of information about how you can achieve a six pack.
Many of these devices use recommendations and exercises that target the abdominal muscles.
These methods supposedly stimulate the abdominal muscles to burn belly fat.
However, they are nothing more than gimmicks. They almost never work.
This article explains everything you need to know about abdominal exercises and belly fat.
What are the abdominal muscles (ABS)?
abdominal muscles help stabilize your core.
also help breathing, allow movement, protect your internal organs and are responsible for postural support and balance.
There are four main abdominal muscles:
- rectus abdominis.
- transverse abdominal.
- external oblique.
- internal oblique.
The abdominal muscles are as follows:
Image Source :. abmachinesguide.com
is important to maintain strength in these muscles.
strong abdominal muscles can help improve posture and balance. They can also help reduce back pain and increase flexibility ( 1 2 3 4 ).
Conclusion: abdominal muscles allow movement and provide stability, support and balance. Strong abs can prevent back pain and other problems.
There are two types of abdominal fat
excess abdominal fat, or belly fat, is associated with an increased risk of insulin resistance type 2 diabetes and heart disease ( 5 ).
Abdominal obesity is also a major cause of metabolic syndrome ( 6 , 7 ).
However, not all are equal abdominal fat. There are two kinds -. subcutaneous fat and visceral fat
subcutaneous fat
This is the type of fat you can pinch. It is located under the skin between the skin and muscles.
Subcutaneous fat is not directly related to metabolic risk. In moderate amounts, will not dramatically increase your risk of disease ( 8 9 ).
visceral fat
This type of fat is in the abdominal cavity around the internal organs.
He is linked to health conditions and metabolic syndrome and type 2 diabetes and heart disease ( 8 9 10 ).
Visceral fat is hormonally active. compounds that affect several related disease in the human body ( 11 ) processes is released.
Conclusion: There are two types of subcutaneous and visceral abdominal fat -. Visceral fat releases hormones that have been linked to the disease.
Having strong, muscular abs is not enough
Exercising your abs will strengthen them.
However, torsion, lateral bending and gnashing not make your abs visible if they are covered by a thick layer of fat.
When present in large quantities, subcutaneous (under the skin) fat prevents you from seeing your abdominal muscles.
In order to have defined abs or a six pack, you need to get rid of subcutaneous fat in your abdominal area.
Conclusion: Exercising your abdominals will help them be strong and muscular. However, you will not be able to see if they are covered by subcutaneous fat.
Do Ab exercises burn belly fat?
Many people do abdominal exercises because they want to lose belly fat.
However, the evidence suggests specific abdominal exercises are not very effective.
Reduction point can not be effective
The term "spot reduction" refers to the misconception that you can lose fat in one place by exercising that part of his body.
It is true that training exercises place will make you "feel the burn" while the muscles grow and strengthen. However, studies show that will not help you get rid of belly fat.
One study followed 24 people who did abdominal exercises five days a week for 6 weeks. This training alone did not reduce subcutaneous abdominal fat ( 12 ).
Another study examined the effects of a program abs 27 days. It was found that neither the size of fat cells and the thickness of subcutaneous belly fat decreased ( 13 ).
This is not only true for the abdominal area. It applies to all areas of the body.
For example, one study asked participants to complete 12 weeks of resistance training, exercise only their nondominant arm.
subcutaneous fat was measured before and after the program, and found that participants lost fat throughout the body, not just in his arms formed ( 14 ).
Similar resultsSeveral other studies have shown ( 15 16 17 18 ).
However, some studies disagree
Some studies seem to contradict previous results.
One study evaluated whether spot reduction of subcutaneous fat decreased arm. It was found that exercise in a specific area of the arm reduces fat in that area ( 19 ).
Another study examined whether the location of subcutaneous fat matter. subcutaneous fat compared with the working muscles to fat with muscles at rest.
Interestingly, regardless of the intensity of exercise, blood flow and breakdown of fats were higher in subcutaneous fat that was close to the working muscles ( 20 ).
However, measurement methods or techniques used in these studies could be the reason for the conflicting results.
Conclusion: The evidence is mixed, but many studies have shown that training in an area of your body will not help you burn fat in that area. Studies also show that abdominal exercises alone have no effect on subcutaneous abdominal fat.
The best exercises for fat loss
One reason for the loss of target fat does not work or does not work is because muscle cells can not use the fat contained in cells fat directly.
Fat mass needs to be broken before it can enter the bloodstream. This fat can come from anywhere on the body, and not just the body part being exercised.
Moreover, doing sit-ups and crunches is not particularly effective to burn calories .
What exercises should you do?
, regular exercises the whole body will accelerate your metabolism and burn calories and fat. Aerobic exercise (cardiovascular) may also be effective in targeting visceral fat ( 21 ).
intensity plays an important role. Moderate or high intensity exercise can reduce belly fat mass, compared with low intensity aerobic exercise or strength training ( 22 23 ).
Furthermore, it is often necessary to exercise if you want to achieve significant results ( 24 ).
For example, do moderate-intensity cardio for 30 minutes, five days a week, or high intensity cardio for 20 minutes, three days a week ( 25 ).
muscular changes that occur in response to exercise to promote fat loss. In other words, the muscle mass is built, it will burn more fat ( 22 ).
The combination of multiple types of exercise can be effective
high-intensity intermittent exercise (Hiie) is another approach that has been shown to reduce body fat more efficiently than exercise standard aerobic ( 22 , 26 , 27 , 28 ).
Hiie is a type of interval training that combines short bouts of high intensity exercise followed by a slightly longer, but the recovery periods of lower intensity ( 26 ).
Hiie aspects that make it effective include appetite suppression and increased fat burning during and after exercise ( 27 ).
Moreover, the combination of resistance training and aerobic exercise has proven to be more effective than aerobic exercise alone ( 29 30 ).
Even if you do not want to make Hiie training or resistance, studies have shown that just regular walking also can effectively reduce belly fat and total fat body ( 31 32 ).
Conclusion: Aerobic training and Hiie burn calories and boost your metabolism. The combination of aerobic exercise and resistance training appears to be particularly effective.
Changing your diet is the key to losing body fat
You may have heard the saying, " Abs are made in the kitchen, not the gym . "
is not truth in this, because good nutrition is essential if you want to lose body fat.
First, reduce the intake of processed foods . These are commonly packed with sugar and high fructose corn syrup .
Eating excess sugar can cause weight gain and increase your risk of metabolic diseases ( 33 34 ).
Instead, focus on the consumption of larger amounts of protein . High protein diets have been associated with a greater sense of fullness that can result in lower calorie intake.
A study of overweight men and obese showed that when the protein made up 25% of your calorie intake, appetite control and satiety increased by 60% ( 35 ).
Furthermore, a protein intake of around 25-30% of daily calories can increase your metabolism by up to 100 calories per day ( 36 37 , 38 ).
Increasing your fiber intake is another good strategy for the loss Weight . Vegetables high in soluble fiber has been shown that a great impact on weight loss. They can help increase satiety and reduce calorie intake over time ( 39 40 41 ).
Portion control is a more effective tool, such as moderating food intake has been shown to help weight loss causes ( 42 43 ) .
When whole foods are consumed, more fiber, more protein and control their portions, which are more likely to reduce calories.
Achieving a calorie deficit is crucial for long-term weight loss and belly fat.
Studies show that people can lose belly fat through either moderate or aerobic exercise vigorous intensity, long as they maintain a caloric deficit ( 44 45 ).
Conclusion: Good nutrition is important to lose belly fat. Eat less processed foods, watch your portions and eat more protein and fiber.
How to lose belly fat effectively
The evidence shows that there may be lose belly fat by exercising the abdominal muscles alone.
For the loss of total body fat, use a combination of aerobic exercise and resistance training, such as weightlifting.
Also, eating a healthy diet with plenty of protein, fiber and portion control -. All of which has been shown to help reduce body fat
These methods will help you burn calories, speed up your metabolism and will lose fat. In this way they may cause loss of belly fat and give you a flatter stomach.
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