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Visit the Fitness Video Library Story at-a-glance - Abdominal fat actually produces inflammatory molecules, and high inflammation levels in your body can trigger a wide range of systemic diseases linked with metabolic syndrome Exercise can have a pronounced effect on your hormone production, naturally raising sex hormones and HGH, for example, which can have a more or less direct bearing on weight management For weight loss, opt for high-intensity interval training HIIT rather than conventional cardio.
Studies clearly show that exercising in short bursts with rest periods in between burns the most fat Key dietary corrections needed to optimize fat loss include swapping processed foods for whole foods, and replacing carbs with healthful fats By Dr.
Mercola Many find that their abdominal area is particularly difficult to firm and tone and contrary to popular belief, solely doing standard sit ups is not likely to be of much help. Learning effective methods for shrinking your waistline is worth the effort however, as the benefits extend far beyond mere aesthetics.
Abdominal fat actually produces inflammatory molecules, and high inflammation levels in your body can trigger a wide range of systemic diseases linked with metabolic syndrome.
This is why carrying extra weight around your middle is linked to type 2 diabetes, heart disease, strokes, and other chronic diseases. Besides aesthetics and reducing your disease risk, having strong core muscles will also allow you to maintain good posture, conduct everyday movements of reaching and bending more easily and safely, continue to have strong continence, and sustain strong balance and stability.
But why is it so difficult to shed fat from this area, despite hard workouts? The featured article in Time Magazine1 lists several potential reasons why you're not losing belly fat.
Below, I will provide you with basic exercise tips on how to lose belly fat effectively. To summarize, these include: Age May Be a Factor, But It's Not an Excuse With age, your body chemistry changes, and many of those changes make it increasingly difficult to lose weight.
For example, around the age of 30, your human growth hormone HGH level begins to drop off, and HGH helps with both fat metabolism and muscle building. And, as noted in the featured article: On top of that, women have to deal with menopause.
Choosing your exercise wisely is perhaps the most efficient way to bolster your body's capacity to function optimally as you get older, and this includes maintaining healthy hormone levels. Many people fail to realize that exercise can have a pronounced effect on your hormone production, naturally raising sex hormones and HGH, for example, which can have a more or less direct bearing on weight management.
Three Exercise Mistakes That May Be Sabotaging Your Fitness Efforts The featured article lists three common exercise mistakes that could be sabotaging your efforts to lose that stubborn belly fat. For starters, most people tend to focus on traditional cardio workouts when trying to lose weight, but running on a treadmill is typically not going to have any major impact on your waist size.
Part of the problem is that cardio is among the least effective forms of exercise when it comes to weight loss. Instead, opt for high-intensity interval training HIIT.
Several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. High-intensity interval exercises are at the core of my Peak Fitness routine.
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.
Muscle tissue burns three to five times more energy than fat tissues, so as you gain muscle, your metabolic rate increases, which allows you to burn more calories, even when you're sleeping.
HIIT is also extremely time efficient. You can actually lose more weight by reducing the amount of time you spend exercising, because when you're doing HIIT, you only need 20 minutes, two to three times a week.
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Any more and you'll overdo it! The key factor that makes interval training so effective is intensity. To reap maximum results, you need to work out at maximum intensity, with rest periods in between spurts.HCA, Conception and design, Acquisition of data, Analysis and interpretation of data, Drafting or revising the article.
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