Abdominal fat or ?viceral fats? has been proven to be dangerous fat. Visceral fat refers to fat that surrounds the internal organs. It is deeply embedded in the body tissues and is harder to lose. Health studies have shown that visceral fat can increase as a result of stress, which triggers extra emission of cortisol. Excessive cortisol stimulates the storage of fat around the middle body area. Visceral fat has now been regarded as an independent risk factor for several critical diseases; high blood pressure, cardiovascular disease and type-2 diabetes. Visceral fat is definitely not just another appearance issue but also serious health risks! To fend this life threatening risk, there are highly effective exercises to lose abdominal fat which you can adopt according to your preference and lifestyle.
Abdominal Fat Quiz
Ask yourself these questions. Has your waist been inching by a couple of inches? Can you feel your soft flabby belly?s vibrations when you move around? Has your love handles been getting a little thicker off late? If your answers are resounding yes, it is time for you to take action! Here are some of the exercises to lose abdominal fat and decrease your risk of serious diseases.
Exercises to Lose Abdominal Fat: Cardio
Cardiovascular exercise (cardio) involves circulatory and respiratory systems which can help you lose fat all over your body. In order to lose abdominal fat we have to lose fat everywhere; not just a specific target area. Decreasing your body fat percentage can make you healthier and provides that feel good factor. There are no ?best? cardio exercises to lose abdominal fat. The most effective cardio exercise would be those routines you would be able to maintain. A routine that you truly enjoy increases the chances that you would participate in them at least 5 hours a week. Extra exercise can reverse the amount of abdominal fat you have while moderate exercise can stop your abdominal fat from mounting up. It has been known that fast pace walking for half an hour, six days a week reduces abdominal fat. While walking three days a week can stop your abdominal fat from mounting up. Should you remain inactive there is likelihood you will increase your weight at a rate of four pounds a year! If you?re a Do-It-Yourself (DIY) enthusiast, engaging in gardening activities everyday would maintain your abdominal fat if not shed it. If you?re a parent, engaging in your child playground activities or take them for walks would do your abdomen lots of good. If you have a dog, take it for jogs and if you prefer a more social environment, join a group exercise activities at your local community recreation center.
Exercises to Lose Abdominal fat: Core Strength
Core strength exercises will help you develop your core stability. You will be able to control the central area of your body more effectively. Our core muscles extend from pelvic floor, through our abdominal muscles, and up to our diaphragm. Core muscles along with our back muscles and buttocks help compose our body powerhouse. This is the center of our body?s strength, stability and movement. Having a strong and stable core is not merely about your abdomen looking sexier, flatter, and tighter. Strengthening your core can also reduce many chronic lower back pain and posture problems caused by having weak core muscles. Having a stronger core can help make your everyday physical activities a whole lot easier and lighter. To lose abdominal fat and getting flat belly requires more than endless sit-ups and crunches. A good number of repetitions and exercise variations would put our abdomen into shape faster. For example, instead of just regular crunches, adding vertical leg crunches by lying on our back with legs held at a 45 degree angle would be highly effective. Core strength can also be developed by doing leg lifts and crunches with the help of exercise ball. Exercise balls entail you to preserve your balance, which puts all of your core muscles to work. Just be sure to work your back muscles as well.
Exercises to Lose Abdominal fat: Yoga
When it comes to stress reduction and core strength building, it?s hard to beat yoga in terms of efficiency. Yoga is a known stress buster, but it’s also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40. A study conducted at the National Cancer Institute found those who practiced yoga one hour a week, lost an average of 5 pounds over a four-year period. While those who did not practice yoga gained 14 pounds during the same period. Thus practicing yoga, even once a week theoretically helps one shed a small amount of weight, while keeping weight gain at bay. Whenever your body is stressed out as a result of mental or emotional stress, illness, injury, or overuse of stimulants, it responds with an attempt of self-preservation. Our brain releases cortisol to start storing fat, particularly around the abdomen. Yoga?s breathing and stretching exercises alleviate muscle strain and lessen cortisol release. With yoga emphasis on relaxed and flowing motions, it calms the mind, reduce heart rate, and lower blood pressure.
Final Words on Exercises to Lose Abdominal Fat
With regular routine of cardio, core strength and flexibility routines, your waist will start to lose inches by shedding the potent and risky visceral fat. Enjoy better health, self belief and relaxation by adopting and routinely exercises to lose abdominal fat .