Who does not want flat abs? People want desperately to lose weight, as to themselves starving, taking supplements or expensive to the latest fad diet that promises them immaculate figure in 30 days. Fortunately, abdominal fat is metabolically active and easier to lose. However, if good nutrition is not maintained and the resort is made for low-calorie diets, weight loss can not be done in time. Hunger and deprivation are finally kicking in and calories with this diet, favorite foods, they were confronted by avoiding the tendency to binge drinking at the first opportunity. The likelihood of gaining more weight than they lost is not far fetched.
According to Christine Rosenbloom, professor of nutrition at Georgia State University, eat a low calorie diet and monitored for 60 minutes of moderate activity movement initiated by daily weight loss and can even help maintain the desired weight. In fact, according to Professor Michael Jensen of the Mayo Clinic is thinner intense aerobic exercise to be around the abdomen.
It is important to remember that maintaining the body's metabolism and running, so the body burns calories continuously denied entry into fat storage mode, which causes a gain of unnecessary weight.
Why exercise is necessary,
Most people involved in weight loss believe it's all about calories. If you burn more calories than you, you will lose weight. If you have more calories than you burn can expect to receive body fat. Although this piece of logic may make sense, it is only partially true. What really burns calories non-stop is the lean body mass in fat intake more calories without gaining weight allows.
The body adapts to the actual changes it undergoes. Slimming without sporting an increased risk of loss of lean body mass, metabolism slows down and put the body into fat storage mode. People, body fat and muscle mass is lost they do not have the muscle mass they once had. Worse, even if they eat too much so, they begin to refill on body fat.
The building of muscle mass
One important thing to remember when in a program of weight loss to understand what needs to be done. Realistic and achievable goals may be necessary to build confidence, help make the step necessary to achieve a desired weight.
Researchers at the Biomechanics Laboratory of San Diego State University have a look at some popular abdominal exercises and ranked them. The results of the study showed that exercise, abdominal stabilization and rotation of the body require constant in most of the muscular activity performed in the stomach.
Here are the top ranked five exercises like the belly of the study:
1. exercise bike - best known for hosting the six pack muscles and the oblique abdominal muscles. To do this exercise to get in the supine position with the hands on the back of the head. Bring your knees to your chest while lifting shoulders off the floor. Slowly bring your right elbow to left knee, as you straighten the right leg. Switch sides and continue in a pedaling motion. Parts 1 to 3, with 12 to 16 repetitions.
2. Leg of the captain's chair lift - This exercise requires captain chair, a shelf with padded armrests allow for the legs hanging freely, which is often found in gyms or health clubs. To do this exercise, stand on a chair and grip the hand guard. Press your back against the mat and lift your knees to your chest to contract the abdominal and lower back down. Parts 1 to 3, with 12 to 16 repetitions.
3. Exercise ball crunch - an exercise ball for this exercise is necessary. In this routine, the belly is to exercise more, but still the whole body, stabilizing it during the routine. To do this exercise, lie on the ball with your lower back is fully supported. Place your hands behind your head. To lift the torso of the ball, contract your abdominal muscles, pull the bottom of the ribcage to the hips. Hold ball stable, as you relax, then lower back down to stretch the abdominal muscles. Parts 1 to 3, with 12 to 16 repetitions.
4. leg vertical Crunch - This exercise is similar to a crisis of the leg, except that the legs are straight and forced to work the abs and adding the intensity of the routine. To do this, lay on the ground and crossed his legs up, knees and place your hands under your head for support. Contract abs, lifting the shoulders off the floor and keep your feet in a fixed position to grind. Parts 1 to 3, with 12 to 16 repetitions.
5. Long Arm Crunch - This is a variation on the traditional land crunch, where the arms are held, directly behind you, using a lever to move and what is difficult for a task. To do so, lying on the floor or carpet, then extend your arms extended behind, and keeps it folded next to the ears. Slowly contract abs and shoulders off the ground with care to keep the arms straight. Parts 1 to 3, with 12 to 16 repetitions.
The best strategy for weight loss is to observe a healthy diet coupled with the movement of at least one hour per day. Although there is no safe way to deal with belly fat, there are a number of activities to choose from and enjoy. As you play, you can lose weight without even realizing it. It is important to look for an exercise you like. If the proposed exercise above is not to your liking, hiking, swimming and cycling are just as effective in burning fat and toning muscles.
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