It has been stated that the lower abs are one of the parts of the body, where it is extremely tough to shed weight.
It has been observed that the negative effects of excess carbohydrate consumption are known to show first in the lower abdominals.
You should aim to consume foods such as whole wheat bread, pasta, cereal and oatmeal in your diet, but in moderate quantities. Cardio is one of the most proven techniques that will help you to burn calories as well as lose fat.
It has been proven that high-intensity cardio is effective in reducing the fat from the lower abdominals.
Weight training is extremely important when it comes to losing weight due to the fact that it helps in increasing your metabolism. It has been proven that a hormone named cortisol is released as the person experiences stress. 3) Visceral belly fat has a greater blood flow and is more responsive to catecholamines, your fat burning hormonal gas peddles.
4) Subcutaneous lower belly fat has a decreased blood supply and is less sensitive to the catecholamines.
5) Subcutaneous (lower belly fat) is more sensitive to insulin compared to visceral fat so it is more difficult to burn. 6) Lower belly fat (subcutaneous) is more of an indication of leptin resistance while visceral fat is more an indication of insulin resistance.
7) Subcutaneous fat has more alpha adrenergic receptors (block fat release), while visceral fat has more beta adrenergic receptors (enhance fat release). 10) Green tea extract (EGCG) and coleus forskohli (forskolin) are two supplements that bypass the adrenergic receptors and therefore may help those having difficulty reducing subcutaneous fat (see Fat Burner Complex). 12) Visceral fat is the one that releases all the inflammatory compounds and is associated with increased risk of metabolic diseases (heart DZ, diabetes, cancer). 13) Visceral fat is usually the first burned, while the subcutaneous fat is usually more stubborn.
14) Yohimbine HCL is a compound that can block alpha adrenergic receptors and speed subcutaneous fat loss.
15) Low carb diets also reduce the activity of the alpha adrenergic receptors and may speed subcutaneous fat loss. 17) Inflammatory compounds released from belly fat create a vicious cycle of insulin resistance and acts to continue to perpetuate and worsen the negative metabolic consequences of belly fat. 19) Curcumin, from the spice turmeric, may be a belly fat reducing aid since it blocks the enzyme fatty acid synthase (FAS), the nuclear receptor PPAR gamma, reduces leptin, and reduces the release of inflammatory cytokines.
20) Salicylates, such as those found in herbs like white willow bark or medications such as aspirin, have an inhibitory impact on 11 beta HSD. 21) Exercising in a hot environment MAY increase blood flow to subcutaneous fat tissue and increase fat release.
Integrative Physician, Author The Metabolic Effect Diet, Founder CEO Metabolic Effect Inc., Health, Fitness and fat loss expert. Search Shape Shop Max Mara Sweaters Calvin Klein Sweaters Profile by Gottex Tankinis eBags DISNEY Watches DC Snowboard Boots Giani Bernini Totes Macys Bikinis PENFIELD Coats Skechers Flats Salomon Maria Black Urban Decay Luxe By Lisa Vogel Edie Parker KYBOE! It uses a combination a fat melting exercises combined with a couple of plank variations to target your lower abs while melting that stubborn belly fat at the same time.
Sitting on an exercise bench, hold a barbell at shoulder height with your hands shoulder-width apart (A).
While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches apart.
Stand while holding a barbell in front of you, palms facing out, with your hands shoulder-width apart and your arms hanging in front of you (A). By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy. Most individuals who have excess lower abdominal fat find it difficult to lose the fat even with a training routine and good diet.


When it comes to losing lower abdominal fat, it is important that you avoid the consumption of processed carbohydrates which are found mostly in candies, desserts and soft drinks. Fruits and vegetables are known to be excellent for losing weight from the lower abs as compared to whole grains due to the fact that whole grains contain a very large amount of carbohydrates, which may cause fat gain, if not burned up.
Low-intensity cardio exercises are helpful in burning calories, but may prove to be ineffective when it comes to shedding weight from the lower abs. Instead of performing 30-45 minutes of low intensity cardio for five-six days, you should perform 25-30 minutes of high intensity cardio four times a week. Cardio is considered to be beneficial in burning the excess fat but weight training is helpful in adding shape to the muscles of the lower abs. When the levels of this hormone increase to a high level, it is known to result in the development of certain problems.
Subcutaneous is the stuff you can pinch (often described as lower belly fat), and visceral is the stuff you can’t. It is stored close to the liver and drains right into the portal vein giving the liver quick access to fuel in times of famine.
This is due to an enzyme in visceral belly fat that increases cortisol levels perpetuating its growth.
It also blocks 11 beta HSD, an enzyme that increases cortisol levels in deep belly fat perpetuating its growth.
This is the same type of workout that I teach in my system: The 7-Day Simplified Fat Loss Solution. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. Lie down on it with your head toward the floor and hook your feet under the padded support bar. Keep your back straight and slowly bend directly to your right as far as possible without twisting your upper body (B). Keeping your back straight, lower yourself as you inhale, bending from your knees and hips as though you're sitting down (B).
Reach up and grasp the bar with an overhand grip that's 4 to 6 inches wider than your shoulders. Keeping your stomach and pelvis against the bench, slowly raise your feet toward your butt, curling the weight up (B). With your elbows tucked against your sides, bring the bar down until it's directly in front of you (A). Therefore, it requires a strong training routine that will help to sculpt the muscles of the lower abdomen.
Weight training helps in boosting your metabolism, which will help you to lose weight even if you’re sleeping.
According to several research studies, it has been pointed out that high levels of cortisol are known to be responsible for the accumulation of fat, especially in the abdominal region. What does all this mean= decreased fat storage, decrease fat cell maturation, decreased leptin resistance, and decrease viscious belly fat cycle.
Still, women (and men!) are constantly searching for exercises that will help eliminate that dreaded lower-belly pooch. Sure, you can have a six-pack, but having a shredded lower half really puts you on another level.
If you're interested in leaving up to 7 pounds of unwanted, ugly fat behind in the next 7 days, click here now. Replacing just 1 pound of fat with muscle will force your body to fry up to an additional 50 calories a day. Lean back slightly and extend your legs down and away, keeping your heels 4 to 6 inches off the floor (A).
With your forearms parallel to the floor (the start position), push the bar down until your arms are extended straight down with the bar near your thighs (B). It is important that you eliminate elements that trigger stress in your life and follow a regular exercise plan such walking in the park or cycling.
A fat cell that is more insulin sensitive only requires small amounts of insulin to shut down its release of fat.


This enzyme is called 11 beta HSD and is definitely something to be aware of if you want to beat your belly fat. If you can't do 45 seconds, drop to your knees and rest for a few seconds before getting back into the plank position.
These straightforward moves work major muscle groups--with an emphasis on your midsection--without adding bulk.
Lower your torso, allowing your lower back to round, until it's just short of perpendicular to the floor (A).
At the same time, lean forward with your upper body, allowing your chest to approach your thighs (B).
In fact, one study from Hull University found that people who mentally focused on their muscles and how they were moving experienced greater muscle activity, which can result in greater strength gains over time. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the floor as you push your thighs into your hands, pushing back against them (note: your legs should not move).
Interlace your fingers on top of your right thigh and extend your left leg out parallel to the floor.
Lift your head and shoulders off the floor, curling up over the top of your ribcage and looking at your legs.
Press your palms against your right thigh while tipping your pelvis to bring your right knee in towards your chest (your hands should add resistance to your leg).
Switch legs and press your palms against the left thigh as your right leg extends parallel to the floor. Lean back to prop your upper body up on your elbows (your back should remain lifted), palms facing down. Brace your abs in tight and lift your legs into a 90-degree angle (knees should be touching), toes pointed.
Keeping the 90-degree angle with your legs, lower your legs and then lift them up to the right, as if you were tracing a letter 'U' with your knees. You'll engage your abs and just about every other muscle in your body!How to do it: Sit with your legs extended, feet flexed, hands just outside your hips with your fingertips facing your forward.
Brace your abs in tight and press down through your arms to lift your hips a few inches off of the floor. Inhale and scoop your abs in deeper towards your back, and as you exhale, fully extend your legs and try to push your hips slightly behind your shoulders.
Extend both legs straight up to the ceiling, crossing your right leg over your left, toes pointed. As you exhale, bring your legs back into your body and lift your legs overhead on an angle (as if aiming to where the wall meets the ceiling behind you), lifting your hips and back off the floor, pressing down with your arms for support. Pause for 1 count, and then slowly roll through your spine to lower your hips and bring your legs back to the starting position. Step your left foot towards your hands as you begin to lift your hips up slightly, quickly taking another step in with your right foot, lifting hips a little more. Step the left foot in again, lifting your hips higher and then again with the right, so that your hips end lifted high in a pike position.
Slowly inch back out, reversing the way you walked in, until you return to the starting plank pose. Bend your right knee across to the left as you slide your right foot up to the inside of your left knee into a passe position (your hips should turn to the left and you'll pivot slightly on the ball of your left foot). Inhale and lift your head and shoulders off the floor, curling up over your ribcage, looking at your legs. Reach your arms outside of your hips off of the floor, palms facing downAs you exhale, press out through your heels and extend your legs 45 degrees, squeezing the backs of your knees together.



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