Burning fat and shaping great abs requires a combination of diet and exercise, but new research suggests that simply standing up, drinking water and even eating more healthy fat may help you lose the jiggle from your middle. Using the latest research data to reshape your fitness program that leads to a tight, toned stomach.
Stand More and Sit Less
Long hours in a chair, whether at work or at home, may be the number one enemy to achieving a shapely midsection. A study published in the "International Journal of Behavioral Nutrition and Physical Activity" found that people who spent more time sitting were more likely to be overweight or obese. Here's the clincher: even study participants who engaged in sufficient physical activity but spent more time in sedentary behavior were at risk. What this means is that you're not off the hook even after you've left the gym. Stay busy and active throughout the day to ward off stubborn pounds.
High-Intensity Cardio
To burn fat, especially around the midsection, you need to engage in vigorous activity. An study published in the October 2005 issue of the "Journal of Applied Physiology" indicates that the greatest loss of belly fat occurred in participants who worked out an equivalent of jogging 20 miles per week. Even if you don't enjoy jogging, you can pick another intense activity, such as cycling or swimming.
Improve Your Ab Routine
Improve your abdominal routine by choosing a variety of exercises and selecting exercises that engage your abdominal muscles effectively. A study commissioned by the American Council on Exercise found the bicycle maneuver and captain's chair exercises to be twice as effective in recruiting the rectus abdominus and oblique muscles when compared to traditional crunches. The study was conducted by Peter Francis, PhD., and Jennifer Davis, MA, at the San Diego State University Biomechanics Lab and found that exercises that require constant abdominal stabilization and body rotation generated the most muscle activity.
More Fat, Fewer Carbs
Eating more of the good kind of fat can help you shed the bad fat from around your middle. A study published in the July 30, 2007 issue of "Diabetes Care" found that a diet rich in monunsaturated fats, such as olive oil, prevents accumulation of belly fat. Furthermore, diets with refined carbohydrates, white flour and sugar, increases stored belly fat. So give yourself a swift kick in the gut by replacing the refined carbs with good fat.
Drink Water
Drinking 16 oz. of water before meals results in greater weight loss over time, according to a study published in the February 2010 issue of the journal, "Obesity." Adequate water consumption also reduces water retention and bloating to reveal your sculpted middle.
References
- "Journal of Applied Physiology:" Inactivity, Exercise, and Visceral Fat
- "International Journal of Behavioral Nutrition and Physical Activity:" Joint Associations of Multiple Leisure-time Sedentary Behaviours and Physical Activity
- American Council on Exercise: Best and Worse Ab Exercises
- "Journal of the American Medical Association:" Physical Activity and Weight Gain Prevention
- "Obesity:" Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention
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