The abdominal workout burned off only a few calories (kcals). After training five days per week and performing thousands of sit-ups, subjects showed no loss of belly fat. These exercises will strengthen the underlying abdominal muscles, but they will not remove the layer of fat that is covering them.Ī pioneering research study from Research Quarterly in 1984 was conducted in which subjects desiring to reduce belly fat focused on spot reduction with abdominal exercise. Spot reduction means attempting to lose body fat in one specific location, and a typical bogus approach to losing belly fat is doing lots of sit-ups, leg lifts, crunches, etc., trying to burn off fat surrounding the abdominal muscles. It's common to resort to spot reduction techniques to lose belly fat, but unfortunately, it doesn’t work. Now, let's turn our attention to exercise. How intermittent fasting can help you lose belly fat To reclaim my trim waistline, I started controlling my daily blood insulin level through intermittent fasting. Ah, the good old days!īut as I got older, although I was still following a healthy diet and exercising regularly, it was disappointing that my waistline wasn’t anything like it used to be. Because I exercised to extremes as a competitive athlete, a trim waist was never a problem, and I was proud of my deep-cut six-pack abs. When I was younger, I trained hard as a boxer and then later as a powerlifter. I have waged my own battle of the bulge for many years. You need to be mindful of what’s happening with your insulin level, and, of course, you must not only exercise but exercise the right way. But that's only the starting point and a good diet may not be enough. Obviously, you need a good diet, with an emphasis on vegetables, fruit, and whole grains, reduced red meat and fatty dairy products consumption, and avoid simple "sugary and white flour" carbs. While it's not the same for everyone, let me begin with the basics. I frequently receive questions about losing body fat, especially belly fat.
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