nakano? James? Xiuyi (Japan's chief physical trainer) still can't get rid of the abdominal muscle exercise "tuna belly"! "My stomach is a little big" and "I care about the looseness around my abdomen". As I get older, I believe many people will feel this way. It's just that your stomach is running out. Maybe the doctor won't ask you to "exercise", but some people may make up their minds to "do long-lost exercise in order to make your stomach firm." However, many people don't know how to make their stomachs go away. For example, when it comes to abdominal tightening exercise, most people may associate it with "abdominal muscle exercise". In fact, abdominal muscle exercise is not suitable for abdominal tightening at all. Because men's stomachs will run out, most of them are related to visceral fat accumulation, so it is not "the muscles in the abdomen are reduced", but "visceral fat accumulation" that makes the stomachs run out. Therefore, in order to burn visceral fat, aerobic exercise is necessary. The key to burning fat effectively by aerobic exercise is "muscle mass". People with less muscle mass burn less fat even if they do aerobic exercise, and their efficiency is not good. To make visceral fat burn easily, you must first increase the muscle mass of the whole body. (Editor's recommendation: The appearance looks thin, but the visceral fat is super thick! You may wonder, "Can't doing abdominal exercises also increase muscle mass? In fact, it is difficult to increase muscle mass and then increase basal metabolic rate by relying solely on abdominal muscle exercise. Why can't doing abdominal exercises increase muscle mass? The abdominal muscles are different from the muscles of hands and feet in structure, and the shape of the abdominal muscles is like a membrane covering the abdomen. At first glance, the area is very large, but the total weight is not heavy because of the shape of membrane aggregation, so no matter how hard you do abdominal exercises, you still can't increase the muscle mass and improve the basal metabolic rate. (Editor's recommendation: Consume 47% more visceral fat! In contrast, the muscles such as feet, back and chest, which are called large muscle groups, will climb up in kilograms as long as they are properly trained. If one kilogram of muscle mass can be increased, it is said that the basal metabolic rate will increase by about 5 calories. Therefore, if you want to tighten your abdomen, instead of exercising your abdominal muscles, you might as well exercise large muscles, especially the muscles of the lower body, which will be more effective. People who don't exercise at ordinary times, their muscle mass will reach its peak around the age of 2, and will gradually decrease by about 1% every year. Especially the muscle mass of the lower body, the reduction is even more significant. Nakano? James? Xiuyi (Japan's chief physical trainer) still can't get rid of the abdominal muscle exercise "tuna belly"! "My stomach is a little big" and "I care about the looseness around my abdomen". As I get older, I believe many people will feel this way. It's just that your stomach is running out. Maybe the doctor won't ask you to "exercise", but some people may make up their minds to "do long-lost exercise in order to make your stomach firm." However, many people don't know how to make their stomachs go away. For example, when it comes to abdominal tightening exercise, most people may associate it with "abdominal muscle exercise". In fact, abdominal muscle exercise is not suitable for abdominal tightening at all. Because men's stomachs will run out, most of them are related to visceral fat accumulation, so it is not "the muscles in the abdomen are reduced", but "visceral fat accumulation" that makes the stomachs run out. Therefore, in order to burn visceral fat, aerobic exercise is necessary. The key to burning fat effectively by aerobic exercise is "muscle mass". People with less muscle mass burn less fat even if they do aerobic exercise, and their efficiency is not good. To make visceral fat burn easily, you must first increase the muscle mass of the whole body. (Editor's recommendation: The appearance looks thin, but the visceral fat is super thick! You may wonder, "Can't doing abdominal exercises also increase muscle mass? In fact, it is difficult to increase muscle mass and then increase basal metabolic rate by relying solely on abdominal muscle exercise. Why can't doing abdominal exercises increase muscle mass? The abdominal muscles are different from the muscles of hands and feet in structure, and the shape of the abdominal muscles is like a membrane covering the abdomen. At first glance, the area is very large, but the total weight is not heavy because of the shape of membrane aggregation, so no matter how hard you do abdominal exercises, you still can't increase the muscle mass and improve the basal metabolic rate. (Editor's recommendation: Consume 47% more visceral fat! In contrast, the muscles such as feet, back and chest, which are called large muscle groups, will climb up in kilograms as long as they are properly trained. If one kilogram of muscle mass can be increased, it is said that the basal metabolic rate will increase by about 5 calories. Therefore, if you want to tighten your abdomen, instead of exercising your abdominal muscles, you might as well exercise large muscles, especially the muscles of the lower body, which will be more effective. People who don't exercise at ordinary times, their muscle mass will reach its peak around the age of 2, and will gradually decrease by about 1% every year. Especially the muscle mass of the lower body, the reduction is even more significant. People who are not good at exercise still have ways to increase their "muscle mass". The stomach will run out, and "intake of calories exceeds consumption of calories" is also one of the main reasons. After getting old, due to the decrease of muscle strength and lack of exercise, no matter whether the calories consumed continue to decrease or not, if the same eating habits are maintained as before, taking men as an example, the visceral fat will increase and the stomach will run out. Having said that, strict diet control has a considerable burden on the body. Instead, it is better to change your daily habits and increase the lower body muscle mass that has been decreasing, which is more beneficial to your health. If you want to start from your daily life, the simplest and most effective way is to "climb the stairs." For example, if you don't take the escalator in the station, avoid taking the elevator when walking around the company, and take the land bridge directly without waiting for the traffic lights, you can increase the muscle mass of the lower body by actively choosing the way of climbing stairs like this. If you can last for three months and often use the stairs in your daily life, the muscles in your lower body will be strengthened, making your body burn fat more and more easily. (Editor's recommendation: Walking up and down stairs without hurting your knees! The first step is to increase muscle mass and increase basal metabolic rate. When the visceral fat is reduced and the stomach shrinks, then exercise the abdominal muscles, especially the transverse abdominis muscle covering the abdomen, as well as the oblique abdominis muscle group assisting the transverse abdominis muscle. In this way, I believe you can have your ideal firm abdomen. This article is taken from "The doctor said," Please exercise! ",the strongest symptomatic exercise guide"/Nakano? James? Shoichi (Japan's chief physical trainer)/Takeo Tanaka (teaching assistant/supervisor of sports medicine comprehensive center of Keio University Hospital)/Ark Culture