Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. There are many diets that promise to help you lose weight, but if they have disappointed you, then maybe you need to adjust your workout regimen and try these exercise to reduce stomach fat. Here are some strength exercises to reduce stomach fat and build a lean body. There are many diets that promise to help you to lose weight, but ifthey have disappointed you, then maybe you need to adjust yourworkout regimen and try these exercises to reduce stomach fat.Before we proceed, the key point I want to make here is that youcannot spot reduce fat in a specific body area.
The first thing to understand is there are really two types of belly fat, visceral belly fat and subcutaneous belly fat. Belly fat is stored when the combination of excess calories meets the hormonal influence of cortisol and insulin. The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat. What many people don’t realize is that cortisol is a schizophrenic hormone when it comes to fat loss. Insulin activity shuts down any fat releasing activity of other hormones like cortisol and therefore accentuates the negative fat storing effects. The fix lies in replacing the sugar and starch with fiber and raising the protein while normalizing the fat.
For exercise, don’t throw away your running shoes, but make your dominant form of activity fast paced metabolically demanding weight training. Saturday- Now you can run, with all the other stuff you did during the week it may help instead of hurt your chances at a 6 pack. Finally, and this is the most important thing and the thing no one ever wants to listen to, you can’t do this with exercise alone. Too often people are spinning their wheels trying to change up their exercise program in an attempt to get rid of the belly fat, when in reality it is the diet program that needs to be manipulated, changed, and experimented with the most. Integrative Physician, Author The Metabolic Effect Diet, Founder CEO Metabolic Effect Inc., Health, Fitness and fat loss expert.
The abdominal exercise group performed 7 abdominal exercises, for 2 sets of 10 repetitions, 5 days a week for 6 weeks. If you think doing endless crunches is going to reward you with "six-pack" abs, think again. Eighty percent of your ability to reduce excess body fat is determined by what you eat, with the other 20 percent related to exercise and other healthy lifestyle habits. You will not see defined abs unless you reduce your overall body fat, and a poor diet will act like a magnet to your excess fat, causing it to cling to you despite all your exercise efforts.
One of the most pernicious dietary influences on your weight loss goals is fructose, which hides in so many processed foods and beverages, it can be near impossible to avoid unless you alter your shopping and cooking habits.
For more details, if you are interested in reducing your body fat I suggest you review my nutrition plan, which is a comprehensive and step-by-step guide to help you make health-promoting food and lifestyle choices.
I don't want to leave you with the impression that exercise is not important; this could not be further from the truth!
This short intense training protocol improves muscle energy utilization and expenditure due to its positive effects on increasing muscle mass and improving muscle fiber quality.
Further, several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. Again, one of the most time-efficient ways to burn more calories is actually to gain more muscle!
Furthermore, your muscles also participate in the regulation of glucose and lipid metabolism and insulin sensitivity, protecting you against obesity, diabetes and cardiovascular disease.
Ab workouts specifically may not help you reduce body fat, but they will provide you with some phenomenal benefits.
When you build your ab muscles, it's like developing an internal corset that holds your gut in. Having a strong abdominal wall is very important for optimal body movement and gets increasingly more important with advancing age.
Now you're ready to start incorporating even more techniques into your fitness routine, including those exercises that will directly tone and target specific body areas like your abs. Core exercises, specifically abdominal exercises, must be done in a variety of ranges of motion, in different angles and positions, in order to engage all muscles. Traditional exercises, such as a standard crunch with rotation or a standing rotation with a light hand weight. Popular exercise programs that work your core muscles are widely available, and include virtually all the types of yoga and Pilates.
If you're looking to get rock-hard abs, remember that proper dietary choices is your first step, but from there a comprehensive fitness program and targeted ab exercises will help you achieve your goal. FITNESS DISCLAIMER: The information contained in this site is for educational purposes only. Nowadays, various cosmetic products are also available in the market which can help in reducing stomach fat. A brisk walk of at least forty five minutes on a daily basis can help an individual in reducing stomach fat. Walking on a treadmill can be considered as another effective exercise for reducing stomach fat. Stomach twisting may also help in burning excessive stomach fat. An individual should perform at least three sets, ten repetitions each of stomach twists on a daily basis in order to reduce excess fat. Other yoga asanas such as bhujangasana, trikonasana, pawanmukta asana, pashchimottasana, surya namaskar and so on can also give desired results. In order to obtain the desired results, it is advisable to perform above mentioned exercises in the morning before breakfast. What this means is thatbelly exercises are not going to magically burn belly fat.The other thing to look at is how much abdominal fat you are currentlycarrying. Many people have heard it is all about hormones and others believe it is all about calories.


This is because being deeper in the body it has a greater blood supply and is more sensitive to the fat burning catecholamines than is subcutaneous fat. This is important to understand because those losing weight who take a purely caloric approach may find that the fat around their belly seems to burn off at a much slower rate or lag behind all together.
The biggest influence over cortisol has to do with stress levels which are probably most directly related to sleep quantity and quality.
It increases fat storage due to the actions it has on the major fat storing enzyme called lipoprotein lipase (LPL). The foods with the highest ratio of fiber relative to starch are vegetables (can you say 9 or more servings a day?). While your doctor knows drugs, he or she was not trained in nutrition or exercise so you will have to trust us on this one.  Weight training done the right way is better at burning fat, great for the heart, and keeps you from the number one killer today which is frailty. If you don’t want to do this, that is fine, but just be honest with yourself and admit your nightly sitcom is more important than the six pack you say you want. You could be doing all of the exercise stuff just right and not lose weight or belly fat and perhaps even gain it because DIET IS THE MOST CRUCIAL ELEMENT IN BODY CHANGE AND FAT LOSS. If you are not getting results in fat loss, then no matter how good you are eating, it is not good enough for you, and you are going to have to take it to the next level. Twenty-four healthy, sedentary participants were randomly assigned either to an abdominal exercise group or a control group.
When 24 adults did seven abdominal exercises, five days a week for six weeks, they did not lose any belly fat, or fat anywhere on their bodies, for that matter. So does this mean that it's virtually impossible to get a flat, firm stomach if your diet is based on sugar, fructose and processed junk food -- even if you work out religiously? By avoiding processed foods in general, and focusing instead on whole, preferably locally grown organic foods, cooked at home, you can plow your way through one of the greatest dietary obstacles there is today.
To really maximize your weight loss efforts, combine your dietary changes with high-intensity interval exercises like Sprint 8. In fact, you can actually lose more weight by reducing the amount of time you spend on exercise, as with Sprint 8 exercises, you only need 20 minutes, two to three times a week. For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day.
Your abdominals are part of your body's 29 core muscles, which are located mostly in your back, abdomen and pelvis. When you tighten your "inner weight belt," you create more stabilization for your spine, vertebrae and discs, which in turn can significantly reduce back pain and make it easier for you to lift heavy items, twist and turn and perform the movements required for a full life. Strong abs represent a strong center of gravity, which means you'll be more stable and balanced, and less prone to falls. Now, crunches and sit-ups do have their place, but the world of abdominal fitness has come a long way since you were doing sit-up tests in gym class.
It is also important to understand that what works for one person or body type may not work for another. Earlier this summer I have taken two Pilates lessons a week and have been impressed with the results so far. Push-ups don't just give you a stronger upper body, they also train your abs -- as long as you're doing them correctly.
Individuals who carry fat in the abdominal area may suffer from certain health conditions and diseases, for example heart disease, diabetes plus some forms of cancer.
About us Use of this site constitutes acceptance of the Terms of use, Cookie policy, and Privacy policy of eHow. These products are available in the form of slimming gels, slimming creams, and so on. Exercise is generally considered as one of the best possible means to reduce fat or weight from any part of the body.
In order to obtain best results, brisk walking should be done in the morning before having breakfast. Performing sit ups (as many as possible) on a daily basis may help an individual in gaining a flat stomach. It is important to keep the body straight and observe the breathing process while twisting the stomach.
Further, all these exercises (except brisk walking and cycling) should be performed under strict supervision and only after consulting a health counselor. Toned and developed stomach muscles take a distant secondto the amount of fat you are carrying in your tummy area.The key is to workout your entire body. You can’t pinch it, and those who have a lot of it can have abdominal muscles that feel tight and ridged despite the bulging protrusion.
But ironically, it also speeds fat burning by stimulating the major fat releasing enzyme hormone sensitive lipase (HSL). Protein (P) and vegetables (V)  add a high powered hunger suppressing punch with little insulin production.
By the way, if you think beans, corn, and potatoes are vegetables, that is part of the problem. If you want change, you have to make change and that change may be much more drastic than you have ever considered. This means that muscle gain increases your body's metabolic rate and allows you to burn more calories, even when you're sleeping. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability. Not only that, but strengthening your abs will allow you to improve your posture by sitting straighter and standing taller. So the key is to find the variety that works for you, is challenging for you, and produces visible results. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort.


Fortunately, belly fat could be tackled by acting wisely and taking appropriate measures as quickly as possible. However, excessive dieting has its own associated side effects such as weakness in the body, under eye dark circles, deficiency of essential nutrients in the body and so on. Various other measures are also used by individuals in order to reduce stomach fat. Moreover, it is advisable for everyone (regardless of body weight) to exercise on a regular basis in order to stay fit and healthy. Regular practice of these asanas can help in reducing overall body weight, gaining a healthy body, increasing immunity and stamina and so on.
In addition to these exercises, it is a must for every individual to maintain healthy diet and do avoid food items rich in fat. Its a good way toprevent injury to the elbow joint.Start off with small weights and buildup. Youwant to work a wide range of motion with this exercise, increasemuscle mass across several muscle groups and burn lots of calories.You see the starting position of the lady on the left and the endposition in both pictures. Subcutaneous belly fat is above the abdominal muscles and can be pinched.  This is the stuff that hangs over the belt. Don’t take structured rests, instead push until you can’t and rest until you can (what we call rest-based training). Your metabolic formula is different from everyone else, and you need to stop being the dieter and start being the fat loss detective.
Learn about exercises to reduce abdominal fat with help from a fitness expert in this free video clip. In case it is not possible for an individual to go to a gym for both these exercises, relevant equipments are easily available in the market, which can be bought and installed at home. Make sure that you keep yourneck and back in a single straight line andhold you stomach in while breathingnormally. In other words, while fat supplies calories by itself, it has little to no impact on insulin production. Sleep (Sl) magnifies this effect by lowering cortisol and increasing human growth hormone (HGH), a fat burning and muscle building hormone.
The number one form of activity is sitting on the couch, and when we are active, we use an inferior method of weight control by choosing jogging over sprinting or weight training.
We all need to look at ourselves and realize while we may be comfortable with our current diet practices and be convinced it is enough, it simply may not be.
Once we think of losing belly fat and having a set stomach, the things that come to our mind do crunches and stomach exercises. This is done to minimizepressure on your knees and is an importantsafety tip.The squat is a massive exercise since it works theentire lower body and it is highly intensive. But when fat is added to sugar and starch (think doughnuts, French fries, pizza and burgers) you get a huge fat storing atomic bomb of insulin release. Throw in intense exercise (IE) that favors weight training and interval training (more HGH and testosterone= more belly fat burning) over long duration cardio (more cortisol) and you start seeing the butter drip off. Cheese & yogurts, while high in protein, can add to the fat and sugar burden so a six pack diet uses dairy foods in small amounts only.
The point of your nutrition practices where you start seeing losses in belly fat is the point where you start seeing results, NOT the place you are comfortable with. Though stomach exercises are great for toning stomach muscles, they alone might not be very effective in losing belly fat. More muscle mass means a highermetabolism, thus, allowing you to burn more fat after the workouts;even while you are sleeping. Asstated earlier, you dont have to use weights.The squat is hard enough to do with the bodyweight alone. Insulin and fat also independently raise another fat storing hormone called ASP (acylation stimulating protein). Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship.
And when they are combined, they drastically enhance another fat storing hormone called GIP (glucose dependent insulinotrophic peptide). Add stress (St) on top of this and the impact is multiplied further forcing excess calories around the belly. Because it is a very aerobic exercise, jumping rope can help you lose weight all around, such as the weight you carry around your belly. Kickboxing, particularly, can really kick your abs fit.Exercise To Reduce Belly FatAir CyclingAir cycling reduces the accumulated fat round the waist. In order to practice air cycling, lay lying on your back on a flat mat, placing both hands palm down at the sides. Now, slowly lift each of your legs making a cycling movement in mid-air for about 2 minutes.
This exercise helps stiffen your abdominal muscles and lose extra fat around your waist.Trunk RotationThis type of exercise helps in maintaining a prominent waist line. Now, slowly lift and twist your torso towards the left side of the knees and next towards right. Continue doing this form of exercise 15 times.Leg LiftingThe lower limb lifting exercise is similar to air cycling for the reason that it strengthens and tones your abdominal muscles.
The process for this exercise is as follows: lay down on a flat mat placing both of your hands at your sides. Now, slowly lift both legs into the air until they create a 90 degree angle together with your body.
Stay in this position for about Ten to fifteen seconds and then slowly bring both legs down.



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