Can abdominal muscle training help you lose weight?

I believe everyone knows that aerobic exercise can burn fat, and anaerobic exercise can build muscle. Fat and muscle are two completely different tissues. Fat can neither be converted into muscle, nor can muscle be converted into fat. But some people think that training abdominal muscles can help lose weight at the same time. So, can training abdominal muscles really help lose weight? This question troubles many friends who love beauty.

Build muscle while losing fat

1. Reduce your nighttime carbohydrate intake

Weight training requires glycogen from carbohydrates. However, consuming carbohydrates at night, especially after 8pm, increases the chances of your body storing fat. Because the body only consumes a small amount of sugar and glycogen when resting, and the body's metabolic level also decreases when sleeping. Another reason is that after consuming carbohydrates in the evening, the body releases more insulin, and high insulin levels increase fat storage.

2. Reasonable arrangement of aerobic exercise

Aerobic exercise helps to lose weight. It is recommended to do aerobic exercise three times a week, 40 minutes each time, to effectively reduce fat.

3. Eat more foods rich in fiber

Moderate intake of fiber can help reduce fat. Because cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed at which sugar molecules enter the blood, and help reduce the release of insulin. High insulin is a signal for cells to store fat, and reducing insulin release helps prevent weight gain.

4. Eat fish

Eating fish can both build muscle and reduce body fat because fish is high in beneficial fats. Cold-water fish (such as salmon) can provide omega-3 fatty acids, which can make muscles more sensitive to insulin (muscles that are sensitive to insulin are beneficial for increasing muscle size and reducing fat). Additionally, this fish boosts glycogen stores and amino acid uptake into muscles and helps maintain glutamine stores. Eat salmon three times a week and you'll get plenty of omega 3 fatty acids.

5. Twice a day weight training

As long as weight training is not excessive, the body can produce hormones and enzymes that can promote muscle growth and fat loss. High-frequency stimulation twice a day promotes glycogen consumption, thereby preventing calories from being converted into fat and stored.

6. Rest for 48 hours

After a local muscle training, you need to rest for 48-72 hours before you can do the second training. If you are doing high-intensity strength training, 72 hours between two local muscle training sessions is not enough, especially for large muscle masses. However, the abdominal muscles are different from other muscle groups. They must be stimulated frequently. They should be trained at least 4 times a week, each time for about 15 minutes. Choose the three exercises that are most effective for you, do only 3 sets, 20-25 times each set, and do them until exhaustion. The interval between each set should be short and should not exceed 1 minute.

Can training abdominal muscles help you lose weight? The above content is a detailed answer to this question. I believe that everyone should have a clear understanding and knowledge of it now. I hope it can help everyone. Here I would like to remind everyone that if you want to train your abdominal muscles and achieve the effect of losing weight at the same time, it is recommended to focus on aerobic exercise and supplement it with strength exercise, and pay attention to diet control.