In this article I will address the main most effective to reduce your abdominal / visceral fat methods.
Abdominal fat is of two types:
visceral fat , located deep between the internal organs
abdominal subcutaneous fat located between the skin and abdominal muscles
I address first the question of visceral fat and secondly the issue of
subcutaneous fat , which hides your " chocolate " at the end of
article.
The fatty tissue is not inert and contains a number of enzymes which contribute to the formation of different hormones . Significantly fat cells express the enzyme " aromatase " that produces estrogen , the feminizing hormones. Excess
aromatase in humans leads to a decrease in production of testosterone,
infertility, erectile dysfunction and accelerates the storage of fat in
the abdominal region ( more fat thus cause more estrogen, which cause more fat , it is a vicious circle).
Visceral
fat significantly increase the amount of interleukin -6 and TNF - alpha
in the blood , two molecules that play important roles in intracellular
communication and in the mechanisms of inflammation . This is why having visceral fat has been associated with strong and
independent with cell resistance to insulin, a condition that favors the
development of type 2 diabetes but also with the risk of cardiovascular
and inflammatory diseases.
Control its visceral fat is important for the health, libido, to
increase muscle mass and dry (too much estrogen promotes fat storage ) .
Here are some simple and effective ways to get rid of abdominal fat :
1 . get enough sleep
Numerous studies have shown a profound impact of sleep deprivation on metabolism.
In
particular, the chronic lack of sleep or work staggered hours increases
the risk of diabetes, cardiovascular disease, lowers testosterone
levels and increases appetite . Lack of sleep increases in particular visceral fat.
Finally , a recent study has shown that lack of sleep stimulates areas
of the brain and pushes us to make less healthy food choices.
You should try to sleep between 7 and 9 hours per night ( depending on individual sensitivity) .
2 . How to choose starchy
Consumption of foods with high glycemic index increases insulin resistance and diabetes risk . It promotes the storage of abdominal fat. Apart from some special cases, it is necessary to choose low GI carbs . But beware !
"Complete " food does not always have a low glycemic index! Wholemeal bread and bread full in particular have a high glycemic index. Understand how to differentiate and choose carbohydrates.
3 . Monitor fructose
Fructose is a sugar metabolism which is distinct from that of other like glucose . It can not be immediately used by the muscles and must first past through the liver where it is easily converted into fat. When
you eat foods high in fructose as fruit juices , sweets , pastries or
sodas , fructose passes quickly into the bloodstream and the liver does
not have time to use it to provide energy . It then converts the fat circulating in the blood triglyceride form ,
causing an accumulation of visceral fat and predispose to type 2
diabetes (among others) .
Conversely
fructose fruits and vegetables reached more slowly by the liver to the
fibers they contain and is not converted into fat. We can therefore eat natural whole fruit as you want but must limit all processed foods , even fruit juices . Restrict or remove the use of sodas, sweets or sugary products industry .
4 . Eating more slowly
People who eat quickly have changes in appetite . Ingesting
too fast foods prevents proper production of hormones that regulate
appetite , which leads to eat more and thus store more fat. Moreover , it is possible that these hormones negatively impacting the cardiovascular risk and promote storage of abdominal fat.
A meal should never be eaten in less than 15-20 minutes.
5 . Choosing the right fats
Trans fatty acids are fats found mainly in industrial products. Increasingly
scarce due to their proven health risk ( increased risk of
cardiovascular and cancer ) they promote the emergence of visceral fat. You can recognize them on product labels as the " hydrogenated fats " or " partially hydrogenated fats ."
Other fatty acids are important for the waistline : omega- 3 fatty acids. An excess of omega- 6 and / or a lack of omega -3 fatty acids promotes fat storage in general and visceral fat in particular.
6 . Learn how to consume alcohol
Alcoholic beverages contain ethanol (7 kcal per gram ) and
carbohydrates ( 4 kcal per gram ), it is therefore a source of calories
that can potentially make you fat.
In
addition , several studies have shown that heavy alcohol consumption
accelerates the storage of fat in the abdomen , especially in visceral
level . However this relationship is not observed in moderate drinkers .
Alcohol in reasonable quantity decreases cardiovascular mortality and
all-cause mortality while increasing very rapidly when alcohol
consumption increases.
Finally, small amounts of alcohol may have benefits for bodybuilding. Women should not drink more than 2 glasses of wine (or equivalent) per day and no more than 4 people. Alcoholic beverages should be consumed preferably with meals .
7 . Avoid Bisphenol A
Bisphenol A is a substance used in the manufacture of polycarbonate plastics and some other plastics. Bisphenol A binds strongly to nuclear receptor 3B3 is a hormone receptor . That is, the bisphenol A is an endocrine disruptor , that is to say
that interference hormones and in particular estrogens , feminizing of
hormones.
Specifically , bisphenol A increases the risk of cardiovascular
disease, diabetes probably decreases fertility and promotes decision
fat.
To avoid this, you must know where he is hiding : in transparent and rigid plastics. So in water bottles ( jerrycans high capacity but not the classic
individual water bottles are PET) , coatings of cans (a major source of
bisphenol A) , cans , plastic containers , utensils, etc. .
Instead of these plastic , use glass utensils , metal (especially stainless steel ) or ceramic. Plastics should never be heated or passed to microwave, it accelerates the release of toxic substances.
8 . Avoid Phthalates
Phthalates are chemicals used in industry to make plastics flexible . These substances are also endocrine disruptors by a different mechanism of bisphenol A.
In
addition, certain phthalates DEHP as (Bis (2-ethylhexyl ) phthalate )
activate PPAR receptors are nuclear receptors that control the
metabolism of carbohydrates and lipids. Phthalates and increase cardiovascular risks and abdominal fat .
Here
are some major sources of phthalates : nail polish and cosmetics ,
children's toys , gloves and plastic food packaging , deodorants, some
soaps , household dust , flexible plastic containers . Again , limit the use of plastic products, never warm and choose glass, metal (stainless steel ) and ceramic where possible .
9 . Attention to the tap
According
to Professor Jean -François Narbonne who is a professor of toxicology
at the University of Bordeaux, expert ANSES ( National Agency for Food
Safety , Environment and Labour) and considered the best French expert toxicology .
According
to him and analyzes carried out by teams , even if the danger of
phthalates and bisphenol A is real , another danger is even greater ,
these are found in drinking water drug residues . Indeed, many drugs are found in wastewater and in the rivers , oceans
and groundwater because people throw them in the trash instead of
bringing pharmacy for recycling .
This problem is important because the more the drug found in the water
is the female contraceptive pill , which contains derivatives of
estrogen.
Estrogens more strongly activate the estrogen receptor as bisphenol A
and the amounts present in the water is , moreover, far larger .
Currently there are no technically and financially affordable method to filter these substances. Drinking tap water is therefore to swallow birth control pills and paracetamol ( second most common contaminant ) .
And because studies show that some polluted Mediterranean places we find only female fish !
As
a reminder , estrogen promotes the storage of body fat and will lower
testosterone levels and fertility if they are present in excess. To avoid this source of disturbing the only solution is to drink bottled water.
Whether you are a sports endurance or strength, intensity of exercise plays a role in abdominal lipolysis. Therefore increase the intensity and duration of your workouts if dietary measures alone are not effective quickly.
11 . Control stress
The stress increases production of a catabolic hormone cortisol. This in turn promotes the storage of fat in the abdomen . Reducing stress is a way to monitor the line. For this to work your personal development , help you book , your environment , etc. .
Once these steps have been taken , visceral fat tends to decrease and with it the subcutaneous fat .
Your stomach will therefore more readily apparent . To complete your line , it will ensure that two fundamental elements are set correctly :
12 . Have a good food program
For top results , you need a custom workout but also a personalized nutrition. This does not come up with the idea to train with the same weight and
the same exercises a champion bodybuilder who has been training for 20
years older than you ?
For food, it's exactly the same thing, each person according to his level to different needs .
To
achieve this, several solutions are possible : be followed by a
professional coach ; follow a diet program that you customize to your
needs (eg dietary dry Program ) create your own diet program by
following the advice written by articles competent persons , or create your own with the advice of a nutrition program book .
In most cases , this is a broken food program that prevents having abdominal cut goods or succeed his regime and its dry .
13 . Cause abdominal
To understand the importance of this point one must understand how the
work lipolysis ( fat utilization to provide energy ) when you do sports
, your body will produce hormones that mobilize fat in our reserves.
This
mobilization is general fat buttocks , arms , torso and elsewhere are
mobilized , regardless of the type of effort that you practice. It is said that lipolysis is global. It has often been said and repeated that it was not possible to lose body fat at a particular location.
This is true, but on the other hand , what is less known is that the
local lipolysis is also provided that these are sustained muscle
contractions and repeated .
In other words, when you do abs for a long time , you use the fat from
your entire body to provide energy BUT you use a little more fat
located in the abdominal region .
This is why bodybuilders find for centuries that training a particular muscle for long hours tended to make it drier .
So you need to do abdominal , it should last a long time and you need to feel the onset of the burn. To help , we do not count the repetitions number but time . Consider, for example 20 minutes of abdominal executed 4 times 5 minutes separated by a minute of rest .
Also look at the Super Abs Weight Training on SuperPhysique .conclusion
With all these elements you have what it takes to succeed and have a healthy body and beautiful inside and out!
