2023-06-18 15:30:27
However, the researchers point out that this fat overload has deeper effects, acting as a gland that can contribute to insulin resistance, thus promoting diabetes. There are various methods to counteract this accumulation of fat, including a balanced diet and a specific set of physical exercises.
The importance of a balanced diet
Diet plays a crucial role in preventing abdominal fat accumulation. A healthy, balanced diet can help maintain optimal body weight and reduce the risk of developing belly fat. However, to get rid of existing abdominal fat, you need to focus on specific exercises.
The effectiveness of strength training
Incorporating strength training into your workout regimen can be an effective way to lose weight. After a weight training session, the body continues to burn calories even at rest. It is therefore recommended to include weight training sessions at least three times a week in your routine.
Aerobic exercises to burn fat
Aerobic, or endurance, exercise is key to burning fat. Many people have developed abdominal muscles, but they are often hidden by a layer of fat. Activities like running, swimming, or cycling can help burn that fat. It is advisable to practice them for at least an hour, several times a week.
High Intensity Interval Training (HIIT)
Another great option is High Intensity Interval Training (HIIT), where you alternate high-intensity sequences with periods of rest. Studies have shown that this method can burn up to nine times more calories than a regular workout.
Specific abdominal exercises
The famous abdominal exercises are especially recommended for getting a flat, fat-free stomach. In addition to strengthening the muscles in the abdominal area, these exercises improve posture and help you stand straighter.
Work the three abdominal zones
The abdomen is made up of several muscles divided into three main portions: upper, lower and lateral (or oblique). Whatever exercises you choose, it is important to work on these three areas.
Exercises for the upper abs
These exercises involve lying on your back with your legs up, then bringing your back towards your legs. You can also perform these exercises with your arms open or use a ball. Remember to always keep the lumbar region (lower back) on the ground.
Exercises for the lower abs
These exercises consist of keeping the upper body still and bringing the legs towards the body. There are many variations, such as lifting your upper body and legs at the same time, or hanging from a bar and raising your legs.
Exercises for the side abs
These exercises involve lying on your back with the lumbar region stabilized. Place your hands behind your head and bring your knees up to your elbows. Repeat the movements as if you were pedaling a bicycle.
Isometric exercises
These exercises are also very important because they strengthen the abdominal and lumbar region. An example is the “plank”, where you position yourself on your stomach, resting on your forearms and feet. Hold this position as straight as possible for a few minutes, pause, then repeat the exercise several times.
* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.
1687102942
#Effective #tactics #eradicate #abdominal #fat
