Looking in the mirror, you notice that your stomach has grown -- and you are not alone. Obesity is a serious and growing concern in the United States, and belly fat can be particularly dangerous. There are many exercise machines that claim they can help you reduce belly fat. However, reducing belly fat requires an overall approach to weight loss.
Myth
It is a myth that losing belly fat requires you to do crunches or use machines that work the abdominal muscles. In a study conducted at the University of Massachusetts, researchers found that a specific sit-up program did not reduce the fat around the abdominal muscles or affect the circumference of the belly.
Exercise Machines
There are many different machines you can use to exercise the abdominal muscles. Abdominal crunch machines, seated abdominal machines, cable crunches, abdominal rollers and the slant board all work abdominal muscles. But no matter how much you work the stomach, if you have fat over your muscles, you will still have fat over those muscles in the end. You cannot use targeted machines to selectively lose abdominal fat.
Solution
To reduce your belly fat, you need to decrease your total amount of body fat. As you work to reduce your body fat percentage, you also will lose fat in your problem areas. This is the only reliable way to lose belly fat.
Abdominal Exercises
Abdominal exercises are part of a well-balanced exercise plan. Ab exercises result in toned, strong muscles that will look good once the fat is gone. They also aid in reducing back pain and increasing core strength. So do the exercises, but focus on body fat reduction as your primary goal until you reach a desired body fat percentage.
Variety
Variety is a key component to an effective exercise plan because your body has to adjust to the different stresses put on it. If you always do the same exercise, your muscles will adapt and use the minimum amount of energy required to get the task done. Mix it up for the best results.
References
- Katch, F. I., Clarkson, P. M., Kroll, W., & McBride, T. (1984). Effects of sit-up exercise training on adipose cell size and adiposity. Research Quarterly for Exercise and Sport, 55, 242-247.
- SuperAbs REsource Manual
- All About Abs: Best Ab Machines and Ab Exercise Equipment Core Exercise and Abdominal Exercise Equipment
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