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People desperate to lose weight voluntarily are left to starve, take expensive supplements or make the latest fad diet that promises to give them that perfect figure in 30 days. Fortunately, losing abdominal fat is easier, since abdominal fat is metabolically active and easier to lose. However, if adequate nutrition is not observed and resources are used for low calorie diets, weight loss may not occur within the desired time frame.
Hunger and calorie deprivation will eventually become operational, and dieters, who have faced avoiding their favorite food, will tend to go into a “jam” at the first opportunity. The probability of gaining more weight than what was originally lost is not far away.
According to Christine Rosenbloom, professor of nutrition at Georgia State University, eating a diet with controlled calories and 60 minutes of daily activity of moderate exercise will lead to weight loss and may even help with the maintenance of the desired weight.
In fact, according to Professor Michael Jensen, of the Mayo Clinic, intense aerobic exercise will result in being thinner around the abdomen.
It is important to remember that, keeping the body’s metabolism working so that the body burns calories constantly, prevents entering the storage mode of fat that causes unnecessary weight gain.
Why is exercise necessary?
Most people involved in weight loss believe that it is about calories. If you burn more calories than you eat, you lose weight.
If you eat more calories than you can burn, the body gains fat. Although this piece of logic may make sense, it is only partly true. What burns calories non-stop, is actually lean muscle mass below body fat that allows for greater caloric intake without gaining weight.
In fact, the body adapts to the changes it suffers. Losing weight without exercise increases the risk of losing lean body mass, slowing down the metabolism and putting the body in fat storage mode.
People who have lost body fat and muscle mass may notice that they do not have the muscle mass they once had. Worse yet, once you overeat even a little, they begin to fill with fat in the body once again.
Construction of muscle mass
One important thing to remember is that when you undergo a weight loss program you have to understand what needs to be done. Realistic and achievable goals can help in building the confidence necessary to make the leap necessary to achieve a desired weight.
Researchers from the Biomechanics Laboratory at San Diego State University took a look at some popular abdominal exercises and classified them.
The results of the study revealed that the exercises that require constant abdominal stabilization and rotation of the body, resulted in the activity that gives more muscle in the abdomen.
Top 5 exercises to lose belly fat
Below are the first five belly exercises as classified by the study:
1. Abdominal exercises of contraction in bicycle – the best to focus the pack of six muscles and the obliques. To do this exercise, enter a supine position with your hands on the back of your head. Bring the knees to the chest while lifting the shoulders off the ground. Slowly bring your right elbow to your left knee while stretching your right leg. Switch sides and continue with a pedaling movement. Get 1 to 3 sets of 12 to 16 reps.
2. The Captain’s Chair exercise to lose abdominal fat – This exercise requires a captain’s chair, a shelf with padded arms that allow the legs to be hung free. It is commonly found in gyms or health clubs. To do this exercise, stand up on the chair and take the grabbing hand. Press again against the pad then raise the knees to the chest to contract the abdominals then slowly lower. Get 1 to 3 sets of 12 to 16 reps.
3. Abdominal contraction exercise on a ball – For this exercise, a ball is necessary. In this routine, the abdomen does more exercise but will still need the whole body to stabilize the routine. Rest on the ball with your lower back fully supported. Place your hands behind your head. To lift the torso of the ball, contract the abdominals to pull the lower part of the rib cage towards the hips. Keep the ball steady while you do it, then lower the lower back to stretch the abs. Get 1 to 3
sets of 12 to 16 reps.
5. Long arm contraction abdominal exercise – This is a variant of the contraction of the traditional floor, where the arms stay stretched behind you, adding a lever to move and to make a difficult exercise. To do this, you put yourself on the floor or on a mat, then extend your arms backwards, and next to your ears linking your hands. Slowly contract abdominals and raise the shoulders of the floor carefully to keep the arms straight.
Get 1 to 3 sets of 12 to 16 reps.
The best strategy for weight loss is to eat a healthy diet along with exercising at least one hour a day. Although there is no safe way to deal with belly fat, there are a number of activities to choose from and enjoy.