Welcome to this post of How to Lose Weight and Belly Fat with the help of Science
Part 1 we were looking at dietary advice Part 2 we're looking at simple exercises that everyone can do at home to help shrink those waist lines and if we do merge them together, whether you come from the first post of how to lose weight or you've just searched for exercises and you clicked on this post. I'm really happy that you're here because you've decided that you want to make a change you've decided that you want to be healthier and you have decided that you want the health benefits and as I explained in my last post you see fat it's not just the inch that we can pinch you see that's known as subcutaneous fat but the real dangerous fat is a fat around our abdomen and internal fat the fat around our organs known as visceral fat now we know that high amounts of visceral fat puts us at risk of heart disease it puts us at risk of type 2 diabetes and in women it's even being found to put you at higher risk of breast cancer.
Let's learn the six Exercises from the study done in Oxford
You need to aim to do them four times a week on alternating days they're very easy to do they don't take too long that anyone can do them at home. If you do them properly you can expect to lose about two centimeters from your waistline in just six weeks and this is without any diet change.
1. So let's learn the exercises and afterwards we're gonna look at the science behind them and how it all works so let's begin with the single forearm plank place your forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body and hold this for 20 to 30 seconds now if this is a little difficult you can do a knee plank instead by resting the knees on the ground and placing your hands directly under your shoulder as if you're about to do a press up hold this for 20 to 30 seconds first exercise is now done
2. let's move on to the second one in the study which is the basic sit-up so sit on the floor bend your knees keep them together and keep your hands on your chest or on your temples while doing the sit-ups please avoid putting your hands behind your head while doing the sit-up and for all exercises in the study the participants did three sets of ten so aim to do this or build your way up to it.
3. We're already halfway there so next up we have the knee high crunches so lay on the or bend your knees and keep your legs raised and aim to touch the knees with your elbows keep your hands by the side of your head and squeeze the stomach when your elbows touch the knees you're doing great.
4. I find the next exercise a little easier so it's kind of like a rest exercise and it's the basic crunch so lay on the floor bend your knees and place your hands by the side of your head now slowly contract your abs bringing your shoulder blades off the floor you need to make sure you're lifting your shoulder off the floor for this exercise to be effective if you want to add a bit more resistance.
5. This exercise you can do the leg high crunches instead or alternate however this is optional the only difference is that you keep your legs straight in the air and touch the toes once again you need to make sure you're lifting your shoulder off the floor for this exercise to be effective
6. Next up we have the sit-up and twist so it's the same movement as a sit-up we did earlier but at the top rotate the body as shown make sure to alternate sides each time to ensure you work out both sides if you struggle with this or the sit-ups anchoring the feet will help to begin with.
7. Finally it's time for the dorsal raises also known as the Superman the aim of this exercise is to work the lower back muscles after completing the abdominal exercises so lay facedown on the floor stretch your arms and legs and slowly raise your chest and legs off the floor while squeezing the lower back then slowly lower them back to the floor again and to do this for 3 sets of 10 so that's the exercises done.
And please remember if you do them correctly you can expect to lose at least 2 centimeters off your waistline in six weeks which is great but there was also definitely not as good as the diet control group which we spoke about in our last post who lost not 0.5 to 1 kilogram every single week and after six weeks they lost 5 centimeters in their waistline and this is because the participants who only did the abdominal exercise so they did no diet change were really just improving their muscle tone now you might be thinking yourself whatever how? what do you mean by that by improving the muscle tone their body is able to hold the fat in better so what that means is you're not actually lose fat but your body is holding the fat in better so it's improving the appearance of the waistline hence the two centimeter reduction which is why it's super important that you're not just fixated on doing abdominal crunches to lose weight or belly fat.
Yes we know that, from the study after six weeks doing those abdominal crunches did work. There was a two centimeter reduction but for maximum impact you need to be making those dietary changes that I explained in my first post. If you do the diet correctly you can expect to lose 0.5 to 1kg every single week which is amazing right but here's some even better news the study also showed after six weeks the individuals reduce their visceral fat remember visceral fat we spoke about it right at the start the dangerous fat that increases your risk of many different health conditions well the individuals had a reduction in their visceral fat of about 14% which is amazing they also had a reduction in their cholesterol they also have the reduction in their blood pressure and after six weeks their waistline reduced by five centimeters which again incredible we've learnt today those results they should be pretty incredible and also please don't forget as adults we need to be exercising regularly so what does this mean well we need to be doing 150 minutes of moderate intensity exercise per week or 75 minutes of vigorous intensity exercise per week and then what we're getting any diet it's always a good idea to check your weight status first because you might already be at a healthy weight so you might not need to lose any weight now the easiest way to check BMI calculator you do is enter your height your weight and your gender and it calculates it and tells your weight status easy as that please also remember I know that unlicensed diet pills can seem like a quick-fix solution but please remember this the contents are unknown unproven and untested and because of this two and three people have reported serious side effects so please stay safe stay away from them.
Please let us know how you get on by leaving a comment below and if you have any of your own tips any of your own advice please leave a comment below too because I'd love to read it.
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