Today we're going to talk about the big topic for all those who go to the gym so much: the abdominal muscles ;
And this is the part of the body that most people focus on to show them off, whether in summer or now. Instagram and other social networks.
That's why we're going to dedicate several blog posts to this specific muscle group, since we know it's what people are most concerned about. Today we're going to see how to get a better-looking six-pack by burning the fat around it, and for that, we're going to look at a complete program that will help us burn abdominal fat.
Abdominal exercises begin in the kitchen
To eliminate that small layer of fat from the abdominal area, the first and most important thing we must consider is diet, but not one of those miracle diets that are promised to us from time to time. Instead, we need to build good habits that allow us to get rid of fat in general, and abdominal fat in particular.
Some key points are:
- Eat much more fruit and vegetables.
- Eliminate bad fats and switch to healthy ones
- Include foods that contain whole grains.
We must also take into account all those foods that we need to eliminate from our diet. The first to eliminate are processed products, and we must eliminate excess salt, fat, and especially sugars (sodas, baked goods, and sweets).
This about sugar is important because excess sugar produces hypoglycemia and is stored as fat, especially in the abdominal area.
Abdominal muscles are more visible when the diet we follow is better and more varied.
Targeted exercises for abdominal muscles
To develop visible abdominal muscles, one of the most effective methods is to combine cardio exercises with strength training exercises. strengthen the abdominal muscles . Because of this, crunches and sit-ups are not enough on their own; you also need to do the following exercises:
- Squats
- Burpees
- Crunchies
For these exercises, it's ideal to perform two or three sets of 6 to 8 repetitions, using weights. The exercises mentioned above don't directly target the abdominal muscles, but rather require strength training in those muscles. Therefore, these exercises simultaneously strengthen the abdominal muscles and help burn fat in that area.
Equipment that will help you exercise your abdominal muscles
Visceral Fat vs Subcutaneous Fat
When we start talking about fat, we must make a distinction between different types of fat:
On one hand we have subcutaneous fat, which is that which is stored directly under our skin.
On the other hand, visceral fat is the fat that surrounds our organs in the abdomen. This fat disrupts the normal functioning of hormones, thus affecting our health. This fat is relatively easy to eliminate with a good diet and physical exercise.
It helps improve our stress levels
Several studies have shown how visceral fat in our abdomen is affected by stress levels; that is, when we are stressed, our body releases a hormone called cortisol. This becomes a problem when stress and cortisol levels remain high for extended periods.
If this happens, our body stores fat in the abdomen and it becomes more difficult to get rid of it.
This concludes the first part of this series of posts in which we will try to help you in this almost impossible mission of making your abs visible.
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