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How to eliminate belly fat

  • According to a review published in the magazine Progress in nutrition, combining aerobic exercise and strength training can help reduce belly fat.
  • Excess belly fat can increase the risk of health problems such as heart attack and stroke.

    If you ask a trainer how to lose fat, some swear by strength training, while others may suggest an aerobic plan such as running. Fortunately, you don’t have to choose a country: A new study concludes that both types of workouts work, especially if they work together.

    Review published in the magazine Progress in nutrition reviewed 43 studies focusing on learning styles and their effects. Researchers have found that while aerobic exercise is slightly more effective at reducing belly fat, the biggest change comes when combined with resistance training.

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    There is an important reason to break down fat in this particular area: cardiovascular health. For example, a study of Korean adults found that those with a normal body mass index had more cardiovascular risk factors if they had excessive abdominal obesity.

    Another study published earlier this year noted that excess belly fat could risk recurrent heart attacks and strokes for those who have already had one of these incidents. In this study, nearly 23,000 people were followed for about four years after their cardiac event, and those with higher abdominal fat showed a significantly higher incidence of another event.

    The lead author of this study, Dr. Hanie Mohammadi, a physician in the Department of Clinical Science and Education at the Karolinska Institute in Sweden The world of the runner that a healthy waist circumference may be more important in preventing future heart attacks and strokes than drugs such as statins.

    This is because abdominal obesity is indicative of visceral fat that wraps around your organs and can have negative effects on blood pressure, cholesterol and insulin resistance (when your cells stop responding to the hormone insulin). But even things just below the surface – called subcutaneous fat in the abdomen – increase levels of low-grade inflammation, which can increase the risk of diabetes, cardiovascular disease and some cancers.

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    “If you want better heart health, focus on your stomach if that’s a problem for you,” she said. “Even if you are already on cardiovascular medication, this is not enough to reduce the risk if abdominal obesity is a factor. Healthy eating and regular exercise can help. “

    High-intensity workouts (which consist of short, heavy bouts of exercise interrupted by short rest periods) that combine cardio and strength – such as speed training with some strength exercises mixed when you’re not running – are great for helping burn off. fat.

    Best of all, a recent study suggests that it doesn’t take a big loss to see a benefit. Researchers have found that losing just 5 to 10 percent of body weight, especially if you reduce belly fat, can reduce health risks.

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