What works better on abdominal fat (other than situps)?
Topic: What works better on abdominal fat (other than situps)?
November 14, 2019 / By Tamika Question:
Is there a specific formula that works to target abdominal fat other than doing situps and crunches. The only thing I've heard about so far are the pills that block cortisol, which is said to retain fat in the midsection. I am fit for the most part, but I've had many people ask me if I was pregnant because of my prominant belly
Best Answers: What works better on abdominal fat (other than situps)?
Rhianna | 1 day ago
There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.
The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.
Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.
For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.
Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.
There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.
If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.
Hope this is helpful to someone.
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Originally Answered: what exercise works best for losing abdominal fat below navel after childbirth?
Here is how to get rid of belly fat:
First you should know that it is not possible to spot reduce fat in just one part of your body, like your belly. In order to lose belly fat you will need to lose the fat all over your body.
In short you may need to start:
1) Eating healthier, this means:
Eat smaller meals
Eat more meals a day
Don’t starve yourself
Eat more vegetables and fruit
Drink more water
Less sugars and empty calories (less soft drinks, cakes, cookies)
Switch to whole wheat versions of your bread and pasta, brown rice instead of white rice
Forget crunches, crunches work your ab muscles but they don't burn enough calories to eliminate belly fat, if you do hundreds of crunches daily you will have great abs but you won't see them under your belly fat.
I prefer full body exercises they burn the most calories and increase you metabolism for a few hours after your workout.
Get a training partner or if you have a lot of weight to lose consider a fitness trainer, a very worthwhile investment - of the money you save on junk food for example =)
Try also to reduce stress and get enough sleep. Both of these are related to weight gain and emotional eating.
For more try: http://www.2losebellyfat.com
I wish you all the best,
As a personal trainer, that is the question I get asked most. The answer isn't situps, crunches or any other exercise like that. Those exercises only build the muscle tissue underneath the fat; they don’t actually burn it off.
You can't get rid of fat in just one place either - it's an all or nothing job.
I outline a complete and easy solution to getting rid of abdominal fat on my website. Check out this article - http://www.isometric-training.com/best-exercise-to-flatten-abs.html
I wish you the best of luck.
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Ok, here is a little body 101.
Our bodies are constantly being attacked, by gravity.
Gravity pulls DOWN our muscles.
You need to pull the muscles in your stomach Back Up!
The best way to do this is to pick up something heavy, and hold it for 20 seconds. Such as a barbell. Or a couple of 5 gallon pails with water in them.
Just keep your elbows bent, your knees bent, and bend over when doing this. Do every OTHER day. Really tightens up the abs.
If you have a power rack, I have an exercise even better.
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Your best bet is an overall diet and exercise program. There is no way to target fat in the body, otherwise chewing gum would give us a leaner face.
If you do situps, it will help the MUSCLE in your belly, not burn fat there. It will help burn fat overall, but you can't tell you body where to take the fat from. That is whay you have to go for losing weight through diet, and toning the body (as well as losing weight) through exercise.
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Working the muscles under the fat area does nothing. Do cardio for longer than 30 minutes, since the first 30 minutes don't burn much fat.
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Originally Answered: How do you lose excess abdominal fat, and gain abdominal muscles?
jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it's parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat - if you have any - six
pack and muscles. Dumbbells do wonders. Much better than these
crunches - I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.