Will Abdominal Exercises Give You 6-pack Abs? Tips to Lose Belly Fat

The Risks Associated with Belly Fat

There are many lose belly fat quick schemes flying around the internet and on TV.  In this article, we will discuss the different exercises and tips a person can use to eliminate stubborn belly fat and gain a set of enviable abdominal muscles, obtaining the ever envious 6-pack abs. 

Age and lack of time and motivation are excuses people will give to avoid dieting and exercising.  Understanding the risks associated with belly fat can encourage and inspire a person to stick with a regular exercise routine and watch what they eat.

Excessive belly fat has been directly linked with cardiovascular disease, cancer and diabetes.  It is the deepest layer of fat, which can be grabbed and jiggled that poses the most danger to individuals.  Visceral fat cells are responsible for the production of hormones that can have profound effects on human health.

A waist measurement of more than 40-inches in a male and 35 inches in a female is considered by experts to be extremely unhealthy.  Having a body mass index reading beyond normal limits can predispose a person to various chronic health conditions and affect overall quality of life.  As we age, we lose muscle, particularly if not physically active.  Loss of muscle mass results in the body burning calories at a slower rate and can cause a person can gain even more weight.

Genes can affect a person’s chances of being overweight or obese, as well as where the extra fat will be stored on the body.  For men, extra body fat can be disastrous to health and result in the following:

• Metabolic syndrome
• Certain types of cancer
• Heart disease
• Stroke
• Type 2 diabetes
• Insulin resistance
• High triglyceride levels
• Low levels of high-density lipoprotein (HDL) which is the good cholesterol
• Sleep apnea

For women who have extra belly fat, it can result in the following health conditions:

• Breast cancer
• Heart disease
• Gallbladder problems
• Metabolic syndrome
• Diabetes
• Colorectal cancer
• High blood pressure

Combine Nutrition and Exercises to Lose Belly Fat: For Men and Women

Below is a list of different things a person can do to lose stubborn belly fat once and for all.  By combining the tips and exercises recommended a person can eliminate belly fat and experience an improvement in health and well-being:

Avoid trans-fats:  a research study conducted by Wake Forest University has shown that trans-fat can lead to an increase of belly fat.  Trans-fat is formed during the conversion of solids into waste; avoiding trans-fats can help a person seeking to reduce belly fat around the abdominal area.

Get enough sleep:  research has proven a direct link between people who receive less than 4 hours of sleep and a higher incident of obesity.  Sleep deprivation results in lowered levels of leptin, an appetite suppressing protein which signals the brain when the stomach is full.  Not getting enough sleep also inhibits the body’s production of insulin which regulates blood sugar levels.  People who do not get enough sleep are hindering the body’s ability to effectively burn calories which can result in more belly fat.

Avoid processed foods and refined sugar. Eating a diet rich in fruits and vegetables will help a person lose weight and experience better health.

Stabilize blood sugar levels in the body by eating small meals every 2-3 hours.

Eat nuts and seeds daily, which contain “good” fats and help fight “bad” body fat and keeps cholesterol under control.

Drink milk that is high in calcium, a study from the University of Tennessee showed that people who are overweight and consume at least 3 servings of dairy products rich in calcium per day can lose more belly fat.

Drink 8-10 glasses of water per day to avoid fluid retention.

Exercises that will help a person lose belly fat

The bicycle exercise:  the best way to target the rectus abdominus (six-pack) and the waist.  Lying flat on the floor, lace fingers behind the head and bring the knees into the chest, lifting the shoulder blades off the group without straining the neck.    Straighten out the left leg while turning the upper body to the right side, bringing the left elbow in to the knee.  Switch sides and bring the right elbow to the left knee.  Continue peddling and do 12-18 repetitions for best results.

Exercise ball crunches:  an excellent way to strengthen the abdominals.  Laying face up with the exercise ball resting under the mid-back, cross arms over the chest and put them behind the head.  Contract the ab muscles and left torso off the ball, pulling the bottom of the ribcage down towards the hips.  As curling back up, keep the ball straight and do not roll.  Lower back down and stretch the abs, repeat 12-18 times for best results.

Overview

With all the research available that points to a direct link between diet, exercise and body fat, it is hard to deny how dangerous the condition can be.  By making the necessary lifestyle changes, watching what you eat, exercising regularly and getting enough rest, a person can reduce stubborn, ugly belly fat and improve overall health and quality of life.