Abdominal muscles or shaped "abdominal muscles" have become a fit body symbol and health.
For this reason, online is full of information on how you can achieve six-pack abdominal muscles.
There are many proposals including exercises and equipment aimed at abdominal muscles. These methods are thought to stimulate abdominal muscles to burn belly fat.
However, they are not as effective as some of us think.
This article explains everything you need to know about abdominal and abdominal fat exercises.
What is abdominal muscle (Abs)?
Abdominal muscles help stabilize the center of your body.
They also support breathing, allow movement, protect organs, and are responsible for supporting and balancing.
There are four main types of abdominal muscles:
- Abdominal muscles are straight.
- Horizontal abdominal muscles.
- Cross-abdominal muscles.
- Cross-abdomen muscle inside.
Images of abdominal muscles:
It is important to maintain the strength of all muscle types.
Strong abdominal muscles can help improve posture and balance. They can also help reduce back pain and increase flexibility .
Summary: Abdominal muscles allow movement and provide stability, support and balance. Strong abdominal muscles can prevent back pain and other problems.
There are two types of belly fat
Excessive abdominal fat, or abdominal obesity, has a high risk of insulin resistance, type 2 diabetes and heart disease .
Obesity in the abdomen is also one of the main causes of metabolic syndrome .
However, not all belly fat is created equal. There are two types: subcutaneous fat and visceral fat.
Fat under the skin
This is the kind of fat that you can grab. It is under the skin, between the skin and muscle.
Subcutaneous fat is not directly related to the risk of metabolism. In moderate amounts, it will not significantly increase the risk of disease .
This type of fat is in the abdominal cavity around the organ.
It is related to metabolic syndrome and diseases such as type 2 diabetes and heart disease .
Fatty organs have hormonal activity. It releases compounds that affect some disease-related processes in the human body .
Summary: There are two types of belly fat - subcutaneous fat and visceral fat. Internal stimulants secrete hormones that are related to disease.
Strong abdominal muscles are not enough
Exercise the abdominal muscles will strengthen them.
However, exercising enough like twisting and bending will not make your abdominal muscles appear if they are covered by a thick layer of fat.
When there is a lot of visceral fat, it is difficult to see your abdominal muscles.
To have a shaped abdominal muscle or six-pack muscle, you need to remove the subcutaneous fat in the abdomen.
Summary: Exercising the abdomen will help them become strong and have muscle mass. However, you will not be able to see them if your abdomen is full of fat under your skin.
Do abdominal exercises burn belly fat?
Many people practice abdominal muscles because they want to lose belly fat.
However, many evidence suggests that exercises aimed at abdominal muscles are not highly effective.
Local fat loss may not be effective
The term "local fat reduction" refers to the misconception that you can reduce fat in one place by exercising for that part.
It is true that exercise exercises by region will make you "feel heated" while your muscles grow and gain strength. However, studies show that these exercises will not help you get rid of belly fat.
A study monitored 24 people exercising 5 days a week for 6 weeks. This exercise does not reduce the subcutaneous fat in the abdomen .
Another study examined the effects of a belly-sitting program for 27 days. It shows that it does not reduce cell size and thickness of subcutaneous fat .
This is not only true for the abdomen but also for the entire body.
For example, one study asked students to complete 12 weeks of endurance exercise, only exercising for an unfavorable arm.
They measured the amount of subcutaneous fat before and after the program, and found that the participants had reduced fat throughout their bodies, not just on their arms .
Some other studies have shown similar results .
However, some studies disagree
Some other studies seem to contradict these results.
A study examined whether topical fat reduction reduced the amount of fat under the skin of the arm area. It shows that exercising in a specific area of the arm reduces fat in that area only .
Another study examined whether the position of fat under the skin was really a problem. It compares the subcutaneous fat close to the muscular part with the side fat on the resting part.
It is interesting that no matter how high the training is, the blood circulation and fat loss are more intense in the subcutaneous fat region than the active part .
However, the measurement methods or techniques used in these studies may lead to conflicting results.
Summary: Although the evidence is inconsistent, many studies have shown that exercising an area of the body will not help you burn fat in that area. Studies have also shown that abdominal exercises alone do not affect subcutaneous fat in the abdomen.
The best slimming exercises
One reason why regional fat loss is ineffective is that muscle cells cannot directly use fat in fat cells.
The fat mass needs to be broken down before it can enter the bloodstream. This fat can come from anywhere in the body, and not only from the part of the body that is being exercised.
In addition, performing abdominal cramps and abdomen cramps are not particularly effective in burning calories .
What exercises should I do?
Often the whole body exercises will speed up metabolism and burn calories and fat. Aerobic exercise (heart rate exercise) may also be effective for abdominal abdominal fat .
Intensity also plays an important role. Medium or high intensity exercise can reduce belly fat compared to low intensity aerobic exercise or strength training .
Also, exercise regularly if you want to achieve significant results .
For example, do moderate intensity heart rate exercises for 30 minutes, for five days a week, or do high-intensity heart rate exercises for 20 minutes, three days a week .
Muscle changes that occur during exercise also promote fat loss. In other words, the more muscle mass is formed, the more fat will be reduced .
Combining many types of exercises can be effective
High-intensity intermittent exercise (HIIE) is another method that has been shown to reduce body fat more effectively than standard aerobic exercises .
HIIE is an intermittent workout that incorporates high intensity short exercises with a slightly longer rest time but short recovery time .
The effectiveness of HIIE includes suppressing appetite and burning more fat during and after exercise .
Furthermore, combining strength training and aerobic exercise is more effective than simple aerobic exercise .
Even if you do not want to perform HIIE or endurance exercise, studies show that just walking fast often can reduce body fat and body fat .
Summary: Aerobic exercise and HIIE burn calories and speed up your metabolism. Combining aerobic exercise and endurance exercise seems particularly effective.
Changing your diet is the key to reducing body fat
You may have heard the saying "Abdominal muscles are made up of kitchens, not gyms."
This is true, because good nutrition is needed if you want to reduce body fat.
For beginners, reduce the amount of processed food. They are usually packed with sugar and High molecular corn syrup .
Eat too much sugar can increase weight and increase the risk of metabolic diseases .
Instead, focus on consuming a lot the protein than. High-protein diets that are more related to satiety may result in lower calorie consumption.
A study of overweight and obese people showed that when protein accounted for 25% of calories, the ability to control appetite and satiety increased by 60% .
Moreover, consuming about 25-30% of daily calories can increase metabolism up to 100 calories per day .
Increasing the amount of fiber consumed is another good strategy weight loss . Vegetables with soluble fiber help lose weight. They can increase satiety and reduce calorie consumption over time .
Diet control is another effective tool because regulating food consumption has shown to help with weight loss .
When consuming pure foods, high in fiber, more protein and controlling diets, there is more chance of reducing calories.
Achieving long-term calorie deficiency is important for weight loss and abdominal fat.
Studies show that people can reduce belly fat through moderate or high intensity aerobic exercises, as long as they maintain a lack of calories .
Summary: Good nutrition is important to reduce belly fat. Eat less processed foods, check your diet and eat plenty of protein and fiber.
How to reduce belly fat effectively
Evidence shows that you cannot reduce belly fat just by exercising.
To reduce body fat, combine aerobic exercise and endurance training, such as weight lifting.
Also, eating a healthy diet with lots of protein, fiber and diet control - all has been shown to help reduce body fat.
These methods will help you burn calories, speed up metabolism and make you lose fat. Finally, you lose belly fat and have a slimmer belly.