How to remove visceral fat?
In the introductory material "Scientific strategy of losing weight" FitSeven mentioned that fat in the human body is not the same, but refers to one of three fundamentally different types: 1) subcutaneous abdominal fat, 2) internal visceral fat, 3) retroperitonealfat.
The difference is not only in the location of each of these types of fat, but also in their effect on the body. If the presence of subcutaneous fat is considered rather an aesthetic problem, the internal fat is the primary characteristic of obesity and all associated risks to human health.
What is inner fat?
Visceral fat is the fat surrounding the internal organs. Despite the fact that in small amounts, this fat is important for the normal functioning of the body, its excess leads to a number of serious problems: from squeezing organs to hormonal changes.
In most cases, the reason for the formation of visceral fat is banal - a sedentary lifestyle and excessive caloric intake. The internal fat is deposited mainly inside the abdominal cavity, significantly squeezing the stomach forward and giving the shape a spherical shape of the apple.
How to remove visceral fat?
The visceral fat stores formed in the absence of physical activity are characterized by a small number of capillaries. In fact, it is an inert mass that the body does not even try to use for energy metabolism. In order to "retrain" it, will require regular training.
Under the influence of aerobic and cardio loads of medium intensity, the blood flow in adipose tissue gradually increases, resulting in the body beginning to use visceral fat as a source of energy - which leads to its smooth burning. Moreover, the process is accelerated with time.
Combating internal fat: training
The main criterion in choosing physical exertion for weight loss is the ease of maintaining a pulse in the fat burning zone. For most untrained people, this will be fast walking or training on an ellipsoid. Running or swimming accelerates the heart, which can be dangerous.
For successful burning of visceral fat, it is recommended to perform 2-4 cardiovascular exercises per week, 45-60 minutes each. After a lapse of one or two months and successful achievement of the first results, you can gradually move on to strength exercises and begin training your abdominal muscles.
Do I need to run to lose weight?
Separately note that running is highly discouraged for people with a body weight above 80-85 kg. In addition to the fact that excess weight creates an excessive load on the knees and spine( especially with poor running technique), it often exerts an excessive load on the cardiovascular system.
In non-sports people, training in the red zone of the heartbeat( pulse above 90% of the MCH) can lead to health problems and even cause heart failure. For pulse measurement during training, be sure to use either heart rate monitors or built-in simulators.
Diet for getting rid of the stomach
It is extremely important to resist the urge to sit on an aggressive diet or start starving. This will not help burn fat faster, but will only introduce an organism into a state of shock. Despite the fact that you should completely reconsider your diet, which has become the reason for weight gain, do it better gradually.
At this stage, weight loss is enough to observe the daily calorie rate, exclude fast food, sweets and other fast carbohydrates, increase the amount of fiber, green vegetables and other healthy foods in the diet, and just not overeat( especially in the evening).
How fast does a person lose weight?
The good news is that visceral fat is the easiest to burn. Since it is recruited with a really sedentary lifestyle and excessive caloric intake, the normalization of the diet and moderate exercise, the body gets rid of it very quickly.
Weekly weight loss of 0.5 kg is quite achievable with a sufficient level of motivation. It is also important that getting rid of internal fat drastically and significantly transforms a person - there is a pleasant sensation of lightness, discomfort disappears, and legs no longer swell.
Get rid of visceral fat and bulging belly is not so difficult - you need basic control of the diet, as well as low-intensity cardio several times a week. The main thing is not to chase the instant result, but to be attuned to the gradual achievement of the slender body of