Can I lose belly fat by doing abdominal exercises?

In life, many male friends have beer bellies due to frequent social events. This has a serious impact on their image and needs to be taken seriously. Doing more exercise in daily life can not only maintain physical health, but also keep in shape, which is very good. So, can you reduce your belly by exercising your abdominal muscles regularly? With this question, let's take a look at the introduction of this article.

Strength training alone cannot reduce belly fat. If you want to lose belly fat, you need to do whole-body aerobic training.

If you want to make your abdominal muscles stand out, you need to do two things. The first is to reduce the thickness of belly fat, and the second is to shape the lines of the abdominal muscles. The former requires you to do regular aerobic exercise to achieve it, while the latter requires you to do strength training to achieve it.

Aerobic exercise program

Exercise frequency: no less than 5 times a week, it is recommended that you do it once a day.

Exercise time: Each exercise session lasts 50 to 60 minutes.

Sports: If you weigh less than 75 kg, you can jog. If you weigh more, you can swim or ride a bicycle.

Exercise intensity: Intensity is usually reflected by heart rate during exercise. If your goal is to lose fat, your heart rate during exercise should be controlled within the range of 50% to 75% of your maximum heart rate for best fat loss results.

Strength training plan: Abdominal muscle training should be done at intervals of 24 hours. Do not exercise every day, as this is not conducive to muscle growth. Using crunches instead of sit-ups is more effective in training your abdominal muscles.

Exercise frequency: Abdominal muscle training every other day

Number of exercise groups: four groups each time

Interval between sets: 2 minutes

Number of reps per set: The number of reps per set should be 60% of the maximum number of reps you can do at one time. If you can do 50 reps at one time, then set the number of reps per set to 30.

Dietary considerations: You need to adjust your diet to a high-protein, low-fat, low-carbohydrate diet. Eat less fatty foods. Even lean meats like pork and mutton are high in fat. Try not to eat them or eat less of them. If you eat meat, eat chicken breast or fish. You can also eat eggs, soy products, and milk to supplement protein. Reduce the amount of staple food and eat until you are 70% full each time.

The above is a brief introduction on whether abdominal muscle training can reduce belly fat. I believe that after reading this article, you will have a better understanding of how to exercise better. In life, doing more proper physical exercise is very helpful to our own health. This needs to be taken seriously by us and we must reject sub-health problems.