Any exercise burn belly fat? It’s easy to understand why this is a frequent fitness query, with many people citing a firmer midsection as one of their main motivations for exercising.
There are a lot of myths surrounding the subject that desperately need to be debunked. First of all: the majority of scientific studies show that it is not possible to determine body fat reduction from one target area (such as the abdomen) at a time.
However, you can lower your overall body fat percentage by increasing your activity levels and lowering your body fat percentage Calories (Opens in a new tab) consumption. We spoke to a physical therapist and biochemist to find out the most effective way to do it — and to clear up some of the lies about reducing belly fat.
Can You Determine Reducing Body Fat?
No specific exercise, even one that focuses on the stomach muscles, can be used to target belly fat. Physiotherapist Sami Margo from Deep heat and deep freeze (Opens in a new tab)points to several studies to support this.
“One study (Opens in a new tab) that targeted belly fat with exercise for 6 weeks showed no difference in belly fat. else study (Opens in a new tab) In 40 overweight and obese women, resistance exercise in the abdominal muscles for 12 weeks had no effect on belly fat loss compared to dietary change alone.
12 weeks study (Opens in a new tab) Whereas 104 participants who completed a training program in which they exercised only one arm found that some of the overall fat loss actually occurred, but not in the arm being exercised. and several studies (Opens in a new tab) She confirmed that spot reduction is not effective for burning fat in certain areas of the body, including the arms and stomach.”
Sami Margo is a certified physical therapist for 32 years and has established her practice over the course of 28 years or more. She trained as a Certified Physiotherapist and holds a Master’s degree in Physiotherapy (MSc) from University College and Middlesex Hospital. She is also a qualified Pilates instructor and author of The Good Sleep Guide.
The reason for this, and the process of losing fat, is far from simple, explains Margo.
“Fat in the body’s cells in the form of triglycerides is stored in body fat that can be used to supply energy,” she says. “Before they can be used for energy, triglycerides must be broken down into smaller molecules — free fatty acids and glycerol — that enter the bloodstream. These smaller molecules are used to produce energy.”
“When you exercise, triglycerides can come from any of the fat cells in the body, not just from the area of the body being exercised.”
Margo says there are a few smaller studies that conflict with the pills, and support a reduction in body fat. She says more studies are needed on this topic to reach a more definitive conclusion.
Where do you lose and gain fat first?
Where you lose or gain fat depends on contextual factors such as genes, gender, and age, as well as your stress levels, hormone and genetic balance, and lifestyle.
For example, a 2012 study published in National Library of Medicine (Opens in a new tab) found that “gluteofemoral adipocytes are larger in women than in men”. Or in other words, women were found to have more fat around the hips and thighs than men.
“Women tend to accumulate fat in the hips and buttocks; men usually gain fat in the tummy or tummy, Margot says.
Obesity tends to run in families, suggesting that genes may play a role. Genes may also influence how much body fat is and where it is stored in the body.”
She also says age plays a role, as “older adults tend to have more body fat.”
What do ab exercises do?
Even if you use a file Best rollers (Opens in a new tab) or perform a father Exercises like planks (Opens in a new tab)Studies show that you cannot determine belly fat reduction by performing exercises that target the muscles in this area during exercise.
Instead, your work core muscles (Opens in a new tab) With abdominal exercises like sit-ups it should be seen as a way to build a stronger and more effective body.
“These exercises can improve core strength, posture, and balance,” says Margo. “They can reduce back pain and improve flexibility. The jury is out on whether they can reduce belly fat, and in fact fat in all areas of the body.”
Any exercise burn belly fat?
If your goal is to lose belly fat, the best way to achieve this is to lower your total body fat percentage. To do this, you must consume more calories (through exercise and daily activities) than you take in in a day to achieve a goal Calorie deficiency (Opens in a new tab).
“All exercise contributes to a calorie deficit,” Margo says. “Try High Intensity Interval Training (HIIT) because it saves time. In a 13 . meta-analysis studies (Opens in a new tab)Like most moderately intense workouts, HIIT has been found to improve body fat mass and waist circumference. Aerobic or cardio exercises (such as a session on The best grinders (Opens in a new tab) or cycling (Opens in a new tab)It also helps reduce body fat. But HIIT (Opens in a new tab) It takes less time.”
Weight training (Opens in a new tab)while it is more commonly associated with Enlargement of the cells (Opens in a new tab) Goals, is another powerful option for those looking to lose weight. 2021 sports medicine (Opens in a new tab) A study on the topic found that “resistance exercise reduces body fat percentage, body fat mass, and visceral fat in healthy adults.”
The key to long-term fat loss is to find a form of exercise that you enjoy so that sharing becomes a habit. The Center for Disease Control (Opens in a new tab) She notes that “people who lose weight gradually and consistently (about one to two pounds per week) are more successful in maintaining the weight.”
How to burn fat
If you want to lose body fat efficiently, you will need to consider various factors such as your diet and daily activity levels (salary (Opens in a new tab)), as well as the time you spend exercising.
“Non-exercise activity thermogenesis (NEAT) describes the calories burned from all the movements you make during the day that is not exercise, and can make a difference in weight loss,” says Margo. “Examples of NEAT are cooking, shopping, walking and gardening – mainly everyday activities.
Besides increasing your exercise and NEAT levels, the third major component of fat burning is finding an appropriate diet. You will need to create a calorie deficit by consuming fewer calories than you burn each day, but (especially for those who exercise regularly) it is important that this deficiency is not so great that it is unsustainable.
Margo shared some tips on reducing your daily calorie intake. “Increasing protein intake may reduce appetite and therefore reduce calorie intake,” says Margo. It may also help maintain muscle mass during weight loss.
“…Be sure to get enough sleep (usually around 7 hours, although people vary in their sleep needs). Lack of sleep is associated with obesity in general and also reduced fat loss when following a low-calorie diet.”
Biochemist Tim Bond, a researcher with the Tea Advisory Group, adds: “Saturate with fiber as this has a prebiotic effect (increasing production of short-chain fatty acids in the large intestine that communicate with hunger hormones and help promote satiety).
“Also, focus on whole grains instead of processed grains and focus on eating fruits and vegetables and eating beans.”
Tim Bond is a chemist, natural health expert, and researcher in the food and beverage industry, including the tea, herbal, and natural health sectors, for over 28 years. Tim has a national and international reputation, publishing peer-reviewed research papers across tea, herbs, and natural health, and is a contributor to numerous books on the science and historical aspects of tea. In this role as a researcher, Tim covers all aspects of research and development for a diverse global base, including regulatory, health, and sustainability issues. Tim also lectures on international foods, beverages, and natural health events.
Another recommendation made by Bond is to try to reduce your stress levels, as research has shown that “stress increases adrenal hormones like cortisol that increase habit and increase central fat storage.”
What is the importance of a fat burning diet?
A 2007 study was published in Clinical nature of endocrinology and metabolism practice (Opens in a new tab) Diet is found to be a more important factor than exercise levels when losing weight, but a two-pronged approach that combines diet and increased activity levels is more effective than either method used separately.
“Both diet and exercise are important for weight loss,” Margot says. “To lose weight, it is essential to create a calorie gap. Meaning you have to burn more calories than you consume. It is easier to create a calorie gap by eating less (for example, reducing your calorie intake by 500) than by exercising Sports.
“Exercise is important though. Strength exercises, for example, help maintain lean body mass (muscle) which can increase your metabolic rate, thus burning more calories even at rest.
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