The abdominal wall is one of the most powerful muscle groups and large body, which presents several areas, the bottom half, the upper and obliques. All these areas should be tackled with the same impact to allow an appropriate balance in the abdominals. Many people only do one type of exercise to be more operational and faster in training. A very common bug that will not help us develop the abdomen as it should.

Viton what we propose is designed exercises to work every area in itself and more focused on it, but to meet the needs of each user should better be divided into two days so as to leave no party without work and to do so profound and effective. To begin, we must be clear that we must be consistent when two days working on the muscles of the abdomen. If we do this so we fall into the same error as always and worked only part of the abs to the detriment of others.

The way to separate the exercises will be done the first day, those affecting the lower abdomen and midsection. On the second day that we will train the upper abdomen and obliques. This way of working will allow us to perform more than an exercise area, thereby improving the degree of intensity and mobility of this part of the body, which will translate into more muscle strength and definition in this part, besides being a great help us in planning our time in training routines. This way to train abs take us very little time and help us train them properly.

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Another scientific explanation suggests that deprivation of sleep leaves us too tired to exercise. It is well known that to lose weight and stabilize the weight lost, it does not follow a balanced diet and healthy, we must also exercise regularly (4 or 5 times a week, at least 30 minutes each time).

Moreover, as lack of sleep can disturb our mood (making us uncomfortable or irritable for example), we tend to look to food for our spirits up. We eat when our emotions, without being able to control our portions, and this can cause weight gain.

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Benefits of aerobic exercise
The periodic and continuous aerobic exercise has positive effects on our cardiovascular system and helps reduce body fat, provided they follow the same time a proper diet to lose weight.
There is also evidence that after aerobic exercise, fat metabolism is increased, so that once the meeting, the body tends to burn more calories, preferably from body fat even at rest.

Objectives of aerobic training
If our goal is to maintain health and improve fat metabolism, it should make a moderate-intensity aerobic work, for about 30-40 minutes and 3 to 5 times a week.

Exercise intensity: MODERATE
Aerobic exercise intensity is often measured in relation to the maximum volume of oxygen consumed by the body.
As this measure is difficult to establish (it requires special measuring devices) is much more common to measure an intensity from the number of heartbeats per minute.
It is generally accepted that the maximum number of beats per minute that supports a healthy heart is about “220 – age (in years), so that for a man of 56 years would be: 220 – 56 = 164.
Continuing the above example, consider a gentle exercise to that performed an average of 55% to 60% of the maximum number of pulses (90-98), moderate to made between 60% -75% of the maximum number of pulses (98 -123), and strong to run between 75% and 85% (123-140).

Any exercise that involves a number of pulses over 85% do not burn fat, but the reserves of carbohydrates that are very limited … (anaerobic exercise).

General recommendations that help you lose weight
- Practice on a regular aerobic exercise, depending on the limitations and individual characteristics. It is advisable to seek advice from an expert on the subject to avoid risk of injury, especially if there is cardiovascular risk, in which case the first conducting a medical examination to determine the type and Intensity of exercise best suited to each case.
- Moreover, from the viewpoint of food is recommended:

· Spread food several times daily. Thus, avoiding snacks between meals because they do not take time to have the stomach to empty feeling between takes.
.Increase consumption of foods rich in fiber (satiety): vegetables, legumes, fruits and whole grains. The amount consumed depends on the individual energy needs.
· Limit intake of fats (for flavoring and containing food). Especially recommended are the low-fat milk and low sugar, low fat meat and meat products such as ham and bacon without corned bird.
· Control the amount of foods high in simple carbohydrates (sugar, honey, jam, juice and fruit, sugary drinks, candy, chocolate and derivatives??) And complex (rice, pasta, bread products, potatoes, legumes).
· Limit foods or concentrated products of calories, most of them with significant energy content and a negligible contribution of nutrients (soft drinks, alcoholic beverages, snacks, etc.)..
· When cooking, we recommend using cooking techniques that do not add excess fat to food. P. eg. iron, oven and foil, baked and steamed, sauteed with little oil, stews and casseroles with animal foods and low fat with limited amounts of oil (braised turkey, skinless chicken, the gardener, rabbit stew with mushrooms ..).

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