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.

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.