For a long time we thought the best way to burn fat was to perform aerobic exercises, however, a new mechanism involved in strength training also shows that lifting weights helps you lose body fat.

In the journal Cell Metabolism has published a study in Boston who said that when the muscle hypertrophy will reduce body mass and normalize many metabolic values that promote health.

The mechanism by which weight lifting helps you burn fat involves the type II muscle fibers, which contract, then the rate rapidly and are capable of lifting heavy loads for a limited time.

If these fibers are developed and muscle hypertrophy with strength training, you need to overexpress the gene encoding the protein Akt1.

This protein also contribute to the process of bodybuilding, involved in metabolic processes that reduce body fat by decreasing the size of fat cells and promote the metabolism of glucose and insulin.

The study found the effect of this protein in mice which were removed from the molecule and also losing muscle, animal fat, grease and lost protection by altering the levels of glucose and insulin.

The research enables us to discover the importance of training your muscles to gain health by reducing fat mass and its consequences in the body.

Therefore, the ideal that our body to function harmoniously and suffers no disease is to combine a healthy diet with training that includes not only aerobic but also anaerobic. Let’s not forget the weights to reduce body fat!

1. Biking / cycling

1. Lie on the floor on your back and interlace your fingers behind your head.

2. Bring your knees toward your chest and lift shoulder blades without pulling the neck.

3. Straighten the left leg in a 45 degree angle while simultaneously bend your torso to the right, bringing left elbow toward right knee.

4. Switch sides, bringing right elbow toward left knee.

5. Continue alternating sides, making this motion similar to pedaling a bicycle made for 12 or 16 repetitions.

2. The captain’s chair

1. Place yourself in the chair and hold on to the handles to stabilize your upper body.

2. Press your back against the pad and contract the abs to lift your legs so. Let your knees pointing toward your chest when you raise your legs.

3. No breaks back and remember to breathe smoothly.

4. Lower your legs slowly and do 12 or 16 repetitions.

3. Ball crunch

1. Lie on your back with the ball under the middle section / low of your back, recommends aerobic videos.

2. Cross your arms over your chest or place them behind your head.

3. Contract your abs to your torso off the ball, pushing the bottom of your rib cage toward the hip.

4. As you shrug, keep the ball stable (no wheels).

5. Return slowly to starting position, stretching the abdominals. Makes 12 to 16 repetitions

4. Contractions in an upright position with legs

1. Lie on the floor face up and spreads her legs at an angle of 90 degrees, knees crossed.

2. Contract your abs to lift the shoulder blades off the floor, like you want to touch your knees to your chest.

3. Keep your legs in a fixed position and imagine, at the time of contraction, the column you want to play with your navel.

4. Lower and repeat 12 to 16 times.

5. Torso Track

1. Grab the handles of the Torso Track and press the abdominals without releasing the breath (as if you were prepared).

2. Exhale and glide forward as far as you feel comfortable. If a collapse in the way, and is on your back, you’ve gone too far.

3. Contract your abs to push your body backwards.

4. Add tension by using more tension chords.

6. Contractions with arms outstretched

1. Lie on a mat and extend your arms behind your head with your hands clasped, so keep your arms close to your ears.

2. Contract your abdominal and shoulder blades off the floor.

3. Come down and practice 12-16 repetitions.

7. Conversely Contraction

1. Lie on the floor and puts his hands behind his head.

2. Bring your knees toward your chest, feet together or crossed, until they are at an angle of 90 degrees.

3. Contract your abs to lift the hips off the floor, reaching the legs towards the ceiling.

4. Lower and repeat for 12-16 times.

5. It’s a very subtle movement, therefore, try to use your abs to your hips off balance instead of legs in a fraudulent movement.

8. Vertical contractions

1. Requested on your back and legs extended upward as if trying to touch the ceiling, Batuka recommended videos.

2. Locate your hands behind your head and contract your abs to your shoulder blades off the ground.

3. At the same time, press the heels toward the ceiling, becoming a form of “U” next to the torso.

4. Low and practice between 12 and 16 repetitions.

9. Ab Rocker

1. Sit on the Ab Rocker and support bars in each hand.

2. Abs contracted to swing forward.
3. Relax and repeat 12 to 16 times.

4. Do it slowly to reduce momentum. He tries to focus on the abdominal movement. Involving arms prevents it.

10. Lever on elbows and fingers

1.Abdicate on a mat face down, resting your forearms and palms straight to the floor.

2. Desperate the floor, rising to be on tiptoe and resting on your elbows.

3. Keep the back straight in a straight line from head to toe.

4. Tilt your pelvis and contract your abdominals to prevent your back and stand out in air.

5. Hold on for 20-60 seconds. Repeated 3-5 times.

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The key to this study, conducted at the University of Illinois, resides in the interactive effect that exercise has to unite with a protein-rich diet. “Both elements work together with greater efficiency, correcting body composition people lose more weight, but specifically fat, not muscle,” said Donald Layman, professor of food science and human nutrition, in that college.
A diet high in carbohydrates and low in protein reduces its effectiveness, according to Layman.

Forty-eight adult women participated in Layman’s study for four months. The members of a group followed a protein-rich diet designed to contain specific levels of leucine, one of the essential amino acids. The second group ate a diet that had higher amounts of carbohydrates.

Both groups ate the same number of calories, but the second substituted for foods rich in high quality protein such as meat, dairy, eggs and nuts, for foods high in carbohydrates such as bread, rice, cereal, pasta and potatoes.

Both diets are effectiv

e because, when you restrict calories, you lose weight. But people with high-protein diet lost more. Some experts see this as a clear metabolic advantage for protein-rich diet.

The study included two levels of exercise. One group was prescribed add walking to their habits. They walked two or three times a week, not exceeding 100 minutes of added exercise. Meanwhile, another group required to perform each week five walks and two 30-minute weightlifting sessions of 30 minutes. In both groups of dieters, the required exercise program helped preserve lean muscle tissue and lose fat. But in the group with high-protein diet and high exercise, Layman noted a statistically significant effect. This group lost more weight, and almost 100 percent of the loss was fat. In the group with high carbohydrate and intensive exercise, between 25 and 30 per cent of the weight lost was muscle.

Although this high-protein diet is successful in anyone, it seems even more effective for those with high triglyceride levels and excess weight concentrated in your abdomen, a combination of health problems known as Syndrome X.

The high-protein diet strikingly down triglycerides and had a statistically significant effect on trunk fat, both risk factors associated with heart disease. The exercise helped the people who did the diet to lose in the abdominal area a higher percentage of body fat.

1) Definition.

Remember that your abs (abdominal or colloquially called abs) are striated muscles located in the middle of your body. The abdominals are the chest to the upper edge of the basin. These are the muscles you use most because they allow your body to ensure the rotation and tilt.

The abdominal muscles are in the gray.

The abdominals play an important role in balancing the pelvis, posture, static spine, but also forced expiration and cough in direct confrontation with the diaphragm pushing the abdominal contents.

There are eight abdominal muscles, placed symmetrically. The abdominals are composed of a set of four different types of muscles:

* The Great Law,
* The Grand oblique
* The internal oblique,
* The Transverse.

2) Strength Training.

The abdominals are also strengthening exercises aimed at muscle or to emphasize the abdominals. You hear so often someone say “I’ll do my abs.

For your abs become visible, your body fat should not exceed 10% if you are male and 15% if you are a woman.

Bodybuilding by the abs exercise abs long arms

This movement focuses on the upper abdominal. To those abs the right way, you should:

1. You lie on a mat and extend the arms behind any human head (hands side by side and not separated). Keep your arms next to ears
2. Contract the abdominal and shoulder blades off the ground,
3. Keep arms extended straight behind the head and to avoid neck strain. If you feel pain in the neck, bring one arm behind his head while keeping the other arm extended
4. You lower and repeat the movement 12 to 16 times.

Abdominal exercise the abs inverted

It may seem that the abs are dedicated to reverse the lower abdominal, but remember, the rectus abdominal is one long muscle, so you can not separate the top from the bottom. To those abs properly, we recommend:

1. You lie on the floor and place your hands on the floor or behind the head,
2. Bring your knees toward your chest until they are bent at 90 degrees, with feet together or crossed
3. Contract the abs to curl the hips off the ground, bringing the legs up towards the ceiling,
4. Down and repeat the movement 12 to 16 times,
5. It is a very small movement, so try to use your abdominal to lift your hips rather than swinging your legs to create momentum.

Bodybuilding by the abs exercise abs completely vertical

In an exercise abs completely vertical, you’re working your abs by involving both the upper and lower body. To do this exercise abdominal weight as it should, we recommend:

1. You lie on your back and extend the legs toward the ceiling,
2. Place hands behind the head (the cups slightly) and then contracting the abdominal while taking off the blades of the soil,
3. Press the same time the heel toward the ceiling, creating a “U” shape with the torso,
4. You lower, and repeat the movement 12 to 16 times.

Abdominal exercise by the swiss ball (exercise ball)

The exercise ball (swiss ball) is an excellent tool for strengthening the abdominal. To do this abdominal exercise as we should, we recommend:

1. You lie face up with the exercise ball resting on the part of the mid / lower back,
2. Crossing your arms across your chest or place them behind your head,
3. Contract your abdominal to lift your torso to the ball, pulling the bottom of the ribcage down to your hips
4. Keep the exercise ball steady while you roll (you should not run with the ball in motion)
5. Reduce your lower back, thereby obtaining a stretch in the abs. Repeat the movement 12 to 16 times.

Bodybuilding by the abs exercise abdominal legs vertical.

Abs exercise leg vertical movement is another effective way to improve your abdominal. To make those abs, you should:

1. You lie face up by extending your legs straight up towards the ceiling, with knees crossed,
2. Contract your abdominal to lift your shoulder blades from the ground, acting as if you want to approach your chest to your feet
3. Keep the legs in a fixed position and act as if you take your navel to your spine at the top of the movement,
4. You lower and repeat the movement 12 to 16 times.

Abdominal exercise by the Torso Track

This abs exercise is done with a device called the abdominal “Torso Track (torso trajectory in French). The Torso Track is difficult abdominal exercise fitness because it can hurt your back if you do not take precautions. To properly exercise abdominal fitness, we recommend:

1. You grab the handles of the Torso Track device and pull your abs without holding your breath (if you like the flying buttresses)
2. Exhale and glide forward as far as you can comfortably. If you collapse the middle of the device and feel in your back, you went to (e) too far
3. Contract your abdominal to pull your body toward the initial position
4. Add tension by adding more string tension.

Abdominal exercise the abdominal bicycle

Abs exercise bicycle is the best move to target the rectus abdominal (i.e. say “chocolate”) and the oblique (the waist). To do this exercise correctly abs, you should:

1. You lie back on the ground and hug the 2 fingers of your hands behind your head,
2. Bring your knees toward your chest and lift shoulder blades (or scapulae, bones located near the ends of your shoulders) above the ground without pulling on the neck,
3. Straighten the left leg while rotating your upper body toward the right, bringing your left elbow to right knee
4. Switch sides, bringing your right elbow to left knee
5. Continue alternating sides while the movement of “cycling” from 12 to 16 times.

Bodybuilding by the abs exercise leg up on captain chair

Lift legs into a “Captain Chair” is the second abs exercise more effective to strengthen your abs as much as your waist.

You can do a variety of exercises fitness abs the “captain chair (captain’s chair in French), which is a metal with padded arms that can lift your leg freely front (by hoisting up your body air with padded arm). The “captain chair” can be found in most health clubs and fitness because it is a very effective abdominal machine.

The key to keeping it safe and efficient movement is primarily to avoid the swinging legs or use momentum to lift your legs. Second, keep your knees bent to help you put more emphasis on the abs and less on the hip flexing. To do this abdominal exercise correctly on this unit fitness abs, you should:

1. Climb on the chair and held tightly padded arm to stabilize your upper body,
2. Press your back against the pad and contract the abdominal muscles before lifting the legs by lifting your knees to your chest
3. Do not bend your back arched or swing your legs up (with momentum)
4. Descend slowly lower back and repeat the movement for 1 to 3 sets of 12 to 16 repetitions.

Abdominal fitness through exercise Abs Rocker

This abdominal exercise fitness machine is made with abdominal called “Abs Rocker” (also called “Abs Roller”). To target the rectus abdominals properly with abdominal exercise fitness “Abs Rocker,” you should:

1. Sit on the “Abs Rocker” and enter the bar in each hand,
2. Contract the abdominals and you swing forward, starting the movement from the abs rather than using momentum,
3. Relax and repeat from 1 to 3 sets of 12 to 16 times,
4. Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.

Bodybuilding abs of the abdominal exercise board on elbows and feet

The exercise of the abdo board is an excellent way to build endurance in both the back and abdominals, as well as stabilizing muscles. To correct the abdo board, you should:

1. You lie back in the air on a carpet (if possible), based on your forearms, palms flat on the floor,
2. Press the soil; lift the toes while resting on the elbows,
3. Keeps your back flat, forming a straight line from head to heel
4. Tilt your pelvis and contract your abdominal,
5. Maintain the position for 20 to 60 seconds, then off and repeat the movement of 3 to 5 times.

Remember that you must eat healthy foods low in fat while doing abs exercises on a regular basis to accelerate your fat loss in the abdominal area, and muscle. Try to have fun while you do these abdominal exercises (although you will find motivation, reasons interesting to these abs without seeing the sad and mandatory meetings, music can help you during the exercises), and your abs you will restore pride !