Removing belly fat, building up the six pack
What man doesn't want him, a muscular six-pack belly. Expert Thomas Haab reports that the body fat percentage has to drop to below twelve percent in order to break down the muscle-covering subcutaneous fat layer and to reveal the six-pack.
Six-Pack requires body fat to drop below twelve percent
The abdominal muscles are covered by a layer of subcutaneous fat. To be able to adorn yourself with a six-pack, it means slimming down and training. Thomas Haab from the German University for Prevention and Health Management in Saarbrücken explained to the news agency "dpa" that the abdominal muscles only appear when the body fat percentage has dropped to below twelve to ten percent and the subcutaneous fat layer has been reduced. This can be achieved with intensive strength training and an appropriate diet.
When it comes to nutrition, care should be taken to provide less energy than is consumed. Carbohydrates such as pasta, bread and rice should only be taken in the morning and shortly before training. They should be avoided in the evening. In order to counteract muscle loss, which is triggered by the increased breakdown of protein through lower energy intake, the protein content can be increased in the form of fish, legumes and dairy products, for example, explains Haab.
At the same time, the fat intake should not be reduced too much, as this lowers the testosterone level and increases muscle loss. Suitable sources of monounsaturated fatty acids include nuts, rapeseed and olive oils. Polyunsaturated fatty acids are found in fish oils and alpha-linolenic acid, for example.
The type of fitness training for the six-pack should be based on previous training experience. So squats are something for advanced users, while leg presses are also suitable for beginners.
Belly fat poses health risks When it comes to reducing belly fat, the focus is often on beauty, although at the same time health risks are reduced. South Korean researchers led by Dae Hyun Yoon from the Department of Psychiatry at the Seoul National University Hospital Healthcare System Gangnam Center recently reported in the specialist magazine at Oxford University "Age and Aging" that a high abdominal fat percentage (visceral fat) is related to cognitive performance in old age: The larger the size of the abdomen, the lower the mental ability of people between 60 and 70 years old. However, this effect has been put into perspective for older people over the age of 70, according to the researchers.
Swedish researchers at the Karolinska Institute in Stockholm reported a connection between brain diseases and increased body weight. In early January, Antonio Convit of Nathan Kline of the Institute for Psychiatry Research in New York also wrote in the journal "Brain" that overweight people saw a significant reduction in certain reward and appetite centers in the cerebrum and significant structural damage to the brain. The study results indicate that the already known inflammatory effects of obesity in the nervous system can shrink entire brain areas. Similar results emerged from the Swedish study. The researchers particularly emphasized the importance of a healthy diet for health in old age. (ag)
Also read about belly fat:
Study: Bone Fat from Belly Fat?
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