What Are Abdominal Muscles
Abdominal muscles help stabilize your core.
They also assist your breathing, allow movement, protect your internal organs and are in charge of postural support and balance.
There are four main abdominal muscles:
- Rectus abdominis.
- Internal oblique.
It is important to maintain strength in all these muscles.
Strong abdominal muscles can help improve posture and balance. They can also help reduce back pain and increase flexibility 60745-6/abstract” rel=”nofollow”> 1, ).
Abdominal muscles allow movement and provide stability, support and balance. Strong abs can prevent back pain and other problems.
Create A Smoking Cessation Plan
If you smoke, quitting may initially feel like it causes you to gain weight as you fight to curb nicotine cravings. But once youve quit, it will be easier to be more active and you may find it easier to lose weight. Youll also be significantly more healthy.
Quitting smoking can be challenging, but you can work with your doctor to create a cessation plan thats right for you.
The main cause of abdominal weight gain usually boils down to eating more calories than you consume. But its not quite that simple. Other factors can cause fat to accumulate in the upper belly area, including:
What Is The Best Exercise To Lose Belly Fat
Before you ask about the best exercises for a flat stomach, let’s get clear on why crunches and sit-ups alone not going to be the thing to help you lose belly fat. ‘While crunches will help strengthen your abdominals and core muscles, theyre not enough in isolation to burn calories,’ Luke Hughes, Origym PT says.
Instead, Hughes recommends a rounded bodyweight or free weights workout routine done at a higher intensity as the best exercise to lose belly fat. These sessions will help to burn calories and increase muscle mass, which will, in turn, tap into your body fat stores even within a limited time period.
Do note though, too much HIIT can elevate cortisol in your body, which could hinder how effectively you lose stomach fat . Aim for three to four sessions per week and make sure you’re allowing your body plenty of time and space to recover.
‘Burning calories through cardio exercise like this helps to burn belly fat, particularly when we operate at a calorie deficit,’ says Hughes. ‘Try adding star jumps and mountain climbers into your workouts.’
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Exercise 3 30 Seconds Of Mountain Climbers
Youll start in a plank position, what looks like a high push-up with your arms fully extended. Remember to keep your core muscles tight as you do these movements.
- Begin in a pushup position on the hands and toes
- Bring the right knee in towards the chest, resting the foot on the floor
- Jump up and switch feet in the air, bringing the left foot in and the right foot
- Continue alternating the feet as fast as you can
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Why Youre Not Losing Belly Fat
The usual reason why people arent able to burn stomach fat is that theyre just focused on weight loss. If you just lose weight then youll also be losing muscle mass which wont change your body fat percentage.
When most are trying to get rid of their belly they focus mostly on cardio exercises like running, walking, biking, etc. And this is good too but youre not really going to be moving the needle when it comes to improving your body composition. Your body composition is your ratio of muscle to fat.
As you lose weight youll also be lowering your muscle mass unless youre strength training. This can result in you becoming skinny fat. This is when you appear to be thin but actually have high body fat. This is why you see some people that look skinny but actually still have a potbelly.
The best way to lose your belly pooch with exercise is to focus on those that are going to burn more calories while adding lean muscle. If you just do cardio workouts then this is going to be really hard to do. You should at the very least be adding in these belly fat burning exercises too.
Research Shows Losing Weight Leads To Heart Health
A diet thats low in fat and carbohydrates can improve artery function,according to a 2012 study by Johns Hopkins researchers. After six months,those on the low-carb diet had lost more weight, and at a faster pace. Butin both groups, when weight was lostand especially when belly fatshrankthe arteries were able to expand better, allowing blood to travel more freely. The studyshows that you dont have to cut out all dietary fat to shrink belly fat.For heart health, simply losing weight and exercising seems to be key.
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The Least Important Part: Ab Workouts
Once you understand that spot reduction is a myth and that all of the ab workouts and exercises in the world wont do anything useful whatsoever in terms of helping you lose the ugly belly fat that is covering your pretty abs , you might begin to wonder exactly what role ab workouts play in this six pack equation anyway?
And thats something you should be wondering, because the role is pretty small.
How small, you ask? So small that many people dont do ANY direct ab training whatsoever and still have awesome six packs. Just lowering their body fat percentage and getting lean enough possibly combined with various compound exercises like squats, deadlifts, presses, rows, pull-ups, etc. that may train the abs statically to some extent is all they need. No crunches. No leg raises. No nothing.
Do I think thats enough for everyone? Uh, maybe. Its certainly enough for lots of people. But, either way, I wouldnt consider it optimal. Heres why
Here Are More General Tips On How To Lose Belly Fat
The focus should be on losing body fat all over, not just in your belly. Be aware of the decisions you are making throughout your day that may preventing you from losing belly fat.
For example, are you consuming a lot of alcohol, soft drinks, fast food, or dont make time to exercise?
=> Also have a look on our Workout Plan to lose weight
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The Dangers Of Belly Fat Accumulation
In addition to the higher BMI, excessive fat accumulation in the abdomen area can potentially pose the following health risks:
- Insulin resistance and type 2 diabetes
- High blood pressure
One cannot reduce belly fat overnight. A long-term plan is the best approach to losing belly fat. However, following the above tips can take you one step closer to your fat loss goals. That said, it is ideal to speak to an expert before you get started on your weight loss goals. Speak to some of Indias best nutritionists and fitness coaches, and begin your fat loss journey.
Tips For Turning Fat Into Muscle
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How Do I Lose Belly Fat Fast
Right, by fast, were going to have to assume you are looking for answers to how to lose belly fat efficiently and safely. Thats the only way we know how to do things at WH and the only way we plan on doing things, too.
One way to make sure youre as dialled into your belly fat loss journey as possible is to get more granular with your nutrition. Now, ifyoure already familiar with counting calories, listen up this is how to fine-tune your fat loss efforts to focus on how to lose belly fat in particular. Its known as learning how to count and calculate your macros.
Counting macros is a diet technique to make sure youre eating the right amounts of each macronutrient protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.
How? Well, each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.
Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because youre looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated . All youll need to do is work out how that impacts the rest of your day.
The Best Dumbbells To Use
This training plan shows how much you can achieve with just a set of dumbbells, and its certainly going to be more convenient to pick up a set for your home rather than heading to a gym to complete the workouts. We have an extensive round-up of the best dumbbells you can buy for your home, but there are few pairs we think are worth highlighting for this particular workout plan.
Thats because the renegade row exercise pops up in two sessions where you have to support yourself in the press-up position while holding dumbbells. Anyone who has ever done a renegade row will know that a dumbbell with a flat side makes the move far easier because it provides a more stable base than a round dumbbell. The York rubber hex dumbbells fit the bill, and give you a wide range of weights to pick from. If youve spent some time in the gym youll know what kind of weight suits you, although wed err on the side of lighter because youre doing 30-odd minutes of exercise with minimal rest the final round is going to feel a lot tougher than the first. If you can afford them, selectorized dumbbells like this PowerBlock set are even better because they offer eight levels of weight from 1.8-14.5kg.
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Exercises To Help Belly Fat
There are many exercises out there, but not all are created equal when it comes to banishing belly fat. However, scientists and doctors alike agree that incorporating physical activity into your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.
Aerobic or Cardio Exercise
Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat.
Some great cardio of aerobic exercises for belly fat include:
- Walking, especially at a quick pace
To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.
Because belly fat sticks to the waistline and stomach region, doing some abdominal exercises can help to combat it. They can help to tone and flatten the stomach while providing you with a good source of exercise.
These exercises are great for men and women of any age. Some abdominal exercises for belly fat that you can try at home include:
- 60-second planks
Weight and Resistance Training
Some weight training exercises for belly fat to include in your routine are:
- Tricep kick-backs
How To Burn Belly Fat With Exercises
Spot training doesnt work and all the planks in the world arent going to help to get rid of your belly fat. You can still do ab workouts to help tone up the area. But you shouldnt expect the excess fat to come off your abs by doing them. Youll need to use other more effective methods to burn the fat off your belly.
This study found six weeks of abdominal training had no effect on waist circumference or the amount of fat on the participants abs. There are different kinds of belly fat known as subcutaneous and visceral .
Subcutaneous fat is the fat that is right underneath your skin that you can pinch with your fingers. Visceral belly fat is the kind that builds up around your stomach and your organs. This is the dangerous kind linked to heart disease, diabetes, and some cancers .
To get rid of your belly fat completely youre going to want to get rid of both of these kinds of abdominal fat. You cant get a flat stomach if you have one or the other.
Usually, when you just have a little bit of belly fat its subcutaneous . But if you have a large amount of belly fat then you probably have both subcutaneous and visceral abdominal fat. Either way, youre going to have to get rid of both kinds to flatten your stomach all the way.
But doing more cardio exercises isnt going to be the answer if your goal is to burn stomach fat. Weight loss will only get you part of the way but its not going to be the solution to losing those last stubborn pounds of belly fat.
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Hiit Exercises To Lose Belly Fat Faster
Get rid of unwanted fat in your waistline.
Excess belly fat is not only regarded as unattractive by many people, but it is also unhealthy. Luckily you can HIIT even if you are short on time. Check out 10 HIIT exercises to lose belly fat below.
HIIT stands for high-intensity interval training in other words, an all-out-intensity cardiovascular exercise. It sounds great on paper and, believe it or not, it is also great in reality. If you want to lose weight, check out this list of 10 HIIT exercises to lose belly fat in no time.
This list was first shared by Max Posternak. He is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
Getting Rid Of Lower Stomach Fat
First, throw out the idea that you can spot treat areas of fat on your body. You can do thousands of reps of toning exercises to tighten your waistline and not see fat loss.
Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they wont erase fat deposits.
The only way to lose fat on your lower stomach is to lose fat overall. A calorie deficit helps with this.
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How Do You Measure Whether You’re Losing Belly Fat
There are a number of ways to see if your body is changing in the way you’re working towards but some aren’t as reliable as others.
‘Remember that scales dont take into account muscle mass so the best way to check your progress is by taking pictures,’ explains Belalij. ‘Take them in the morning under the same lighting and compare your physique each week. If you check your belly in the mirror every day, chances are you wont notice any differences, which could be disheartening.’If you do prefer to go by numbers, invest in a set of smart scales but only weigh yourself once a week.
Other options include using a tape measure to check your waist size and picking a favourite pair of jeans, trousers or a dress and gauging any differences in the way they fit. Callipers are far less reliable and can be prone to human error.
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