2 Week Diet EXERCISES - IS SHORT AND HIGH INTENSITY BETTER?
2 YEARS AGO • HEALTH, TIGHT ABDOMINALS, & TRAINING EXERCISES • 0
Belly fat is stubborn, but with the right training method, you can burn excess belly fat. Research has shown that the most recommended way to do that, is certainly not the most effective way. What is the most effective way is in this article.
Why belly fat is bad for health?
Effectively burn belly fat, according to research
Short-training with high intensity
Help from the Kettle bell
Abdominal fat burning exercises
The main reason why you want to work out, because you will then stimulate your body to burn fat. When you do the right training, you really put your burning up and stimulate the production of the correct "fat burning hormones", then you actually start to develop a flat stomach.
There is excess abdominal fat in the abdomen, between many important organs such as the stomach, liver, intestines and kidneys. Scientists have shown that there is a strong link between belly fat and various diseases such as cardiovascular disease (Yusuf et al., 2004), Type 2 diabetes (Montague & O'Rahilly, 2000), reduced sensitivity to insulin (Kern et al. , 2001), inflammatory diseases (Marette, 2003), cancer and lung disease (Mokdad et al., 2003). Especially overweight people suffer from abdominal fat, but also when you are overweight you have excess fat on the abdomen. For this reason, the degree of excess abdominal fat is now no longer determined on the basis of the BMI index, which indicates the ratio between the height and weight, but on the basis of the waist circumference. According to this new calculation, men with a waist circumference greater than 94 cm and women with a waist circumference of more than 80cm suffer from excess abdominal fat.
The most recommended workouts for burning belly fat are abdominal exercises and cardio training like jogging or walking. Various studies show that short workouts of high intensity are much more effective.
Researchers (Trapp EC, Chisholm DJ, et al., 2008) trained a group of young women for 15 weeks, three times a week according to a HIIE method (High-Intensity Intermittent Exercise) or short workouts with high intensity and a short rest between exercises. The researchers also had another group of people 15 weeks, three times a week doing cardio workout. Both groups had clearly progressed with respect to their condition, but only the HIIE group had a marked reduction in body fat percentage, visceral fat, and fat around the legs. Also, insulin resistance, it will be insensitive of the body's cells to insulin, only reduced in women in the HIIE group.
American study in 2009 (Irving B, C Davis et al.) Studied a group of middle-aged women who are overweight. All the women had 16 weeks workout, wherein a part of the group, did five days a week with low intensity and a part of the group did three days a week with a high intensity. All women burned 400 calories per session, and the duration of the session was adjusted accordingly. Only in the group that had exercised with high intensity was subcutaneous fat and abdominal fat decreased significantly.
In a publication by Stephen H. Bolt Cher School of Medical Sciences in Australia, several studies in this area compared. The conclusion is that short workouts of high intensity (HIIE) are more effective than any other form of exercise to reduce fat and abdominal fat. Research in 1994 (Tremblay A. et al.) Compared the effects of HIIE with cardio training and found that people in the HIIE group had lost more subcutaneous fat than the cardio group after 24 weeks. The studies also showed that the results came mainly through long-term training (from six weeks) in two to six weeks, the result was still minimal. The results were most spectacular in the studies in which the subjects were overweight. Finally, there was several studies that the main reason for people not to exercise was a lack of time. this proved effective HIIE shorter workouts to be just interesting for people who want to lose fat.
Short workouts with high intensity and short rest between exercises as I said also called High-Intensity Intermittent Exercise either HIIE, also is referred to as High Intensity Interval Training, HIIT, high-intensity training, HIT or Tabata workout. Tabata training is named after a Japanese researcher Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, in his research (1996), he discovered that interval training at high intensity had much faster results than aerobic training. The research group burned more fat and were more forward in maximal oxygen than an hour endurance training group performed daily. After a Tabata workout is the metabolic rate to increase to 24 hours, according to research. That is partly due to the recovery processes in the body after a similar workout. The muscles are engaged in restoring and replenishing energy and that requires some of the body.
You can enter a Tabata workout or protocol with both cardio training and strength exercises with. The Kettlebell for this is very effective!
HELP KETTLEBELL
The best way to burn belly fat is to balance your hormones so that you have less hormones in your body that stimulate fat storage and produces more hormones that promote fat burning. An important hormone that helps to burn abdominal fat is growth hormone, also referred to as rejuvenation hormone. Proper physical training stimulates your body to produce more growth hormone. So correct exercises, done properly, in the right combination, number of repetitions, sets and rest must be done. Growth hormone is a hormone that your body produces mainly during sleep and is responsible for the repair of cells, such as muscle and skin cells. This hormone is also contributing to the combustion of fat cells. The higher your growth hormone production, the more fat you burn. Doing the most effective training that stimulate the production of growth hormones work best.
Interval training with high intensity, such as the Kettlebell workout is an effective way to stimulate the production of growth hormone and burn easily abdominal fat. In the Kettlebell Workout there are several muscle groups simultaneously trained with a weight that looks a bit like a cowbell, with exercises repeated in large numbers. Scientists from the American University of Wisconsin conducted a study in 2010 on the effects of the Kettlebell Workout and discovered that those 20-minute kettlebell workout burn more fat than people doing an hour in the gym running and weightlifting. Other researchers discovered that this is because the Kettlebell Workout factors such as intensity, duration, number of repetitions and endurance are combined in the right way thereby optimally stimulated growth hormone (Godfrey, Madgwick & Whyte, 2003).
The Tabata Protocol, from the research of Dr. Izumi Tabata, a 5-minute warm-up, 8 sets of 20 seconds effort with 10 second break and a 2-minute cool-down. That's a total of eleven minutes, but in doing so 20 seconds should completely full, similar to a sprint. Constant variety and constant new training stimuli (step on a higher level) necessary to continue to make progress. Within about six workouts your body gets used to this course, then you see no progress. Whatever training you follow, your body gets used to training, therefore you should always vary the exercises to maintain progress. To burn belly fat structurally requires that the right exercises and a variety of exercises, properly executed, in the right combination, intensity, number of repetitions, sets and rest. Also make a plan for yourself for the training sessions per week you need to do.
Based on the proven methods in research the Kettlebell DVD series. Tight Abs Kettlebell Workout is a home fitness method with complete training programs explained on DVD, the warm-up to the last exercise. These courses are fully focused on:
The burning of abdominal fat
Developing stronger muscles on your entire body
Developing tight abs
You build it to achieve maximum results in up to three training sessions per week of 20 minutes. We have worked for 18 weeks training. The problem with most workouts is that they take too long and do not have the right intensity to stimulate the production of growth hormone. Through proper exercise-rest stimulates the Kettlebell Workout up your body's hormone production. The intensity of the training is therefore quite high, which makes 20-25 minutes per workout is more than sufficient for maximum results. You need to perform this workout no more than 2 to 3 times a week to develop all clearly tighter abs in 3 weeks. you can google search to get these DVD's or just CLICK HERE for the ULTIMATE Fat Burning System
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