How To Easily Get Rid Of Unwanted Visceral Fat
Visceral fat is body fat hidden beneath the abdominal wall. Unlike subcutaneous fat, which is directly beneath the skin, it cannot be felt. However, it is believed that visceral fat is more dangerous because it affects hormones within the body and increases the risk for various health conditions. What are the best techniques for reducing visceral fat levels?
High-Intensity Resistance Training
A recent study was performed on patients with metabolic syndrome in hopes of determining what modality of exercise would best decrease their visceral fat and thus, decrease their risk for cardiovascular diseases. The group that performed high-intensity resistance training (HIRT) with moderate intensity endurance training experienced the largest decrease in visceral body fat.
Exercise is obviously one of the best methods for eliminating fat of any sort. This study, though, reveals what form or modality of exercise really works the best.
HIRT will increase base metabolic rate (BMR) while burning substantial calories. Your base metabolic rate determines how much energy is expended while you are at rest. With a higher BMR, you can burn fat even when you are not exercising. Metabolism is increased for up to 36 hours after finishing an intense workout.
HIRT also has the added benefit of increasing your excess post-exercises oxygen consumption (EPOC). Your EPOC is defined as the amount of oxygen it takes to return to your normal resting level of metabolism. Simply put, higher EPOC means more calories and fat burned after an exercise.
You should aim to include at least thirty minutes of HIRT each day. If that is too much, then consider alternating days with 30 minutes of HIRT one day and 30 minutes of cardiovascular exercise the following day.
Cutting Down On Calories
If you are consuming more calories than you burn through exercise, those calories are going to end up as fat. It is a very simple formula and is the basis of many weight loss diets. Know how many calories you are burning each day and you can create a diet that is perfectly suited for you.
Have you ever created a budget plan? You write down how much money you make in a month and then you write down everywhere you are spending money. You then find all of the little ways you could save money by cutting away unnecessary expenses. Creating a personalized weight loss diet works the same way.
The first thing you need to know is how much you are exercising. Once you know how many calories you burn each day through exercise plus normal body functions, you can create a list of all the things you eat or plan to eat that day. Figure out the calorie intake and cut away the excess that is pushing you over your limit.
Harmful, But Easy To Lose
Visceral fat may be more harmful to the body, but it is also much easier to lose. If you cut down on your calorie intake and increase your daily exercise, your visceral fat will be the first to leave. Unfortunately, that subcutaneous fat is going to be a bit more stubborn.
Jan Jattne is a weight loss and health professional and the CEO of fit80. Check out Your3WeekDietSystem.com to learn more about his fast and effective weight loss plan.