Visceral fat - how to remove? How to quickly lose weight?
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What is visceral fat?
Visceral fat is a dense fat located inside the human abdomen. Its main task is the depreciation and protection of internal organs from damage. With obesity, the amount of visceral fat increases. As a result, he begins to not only push his stomach forward (giving the figure the shape of an apple) but also is actively involved in metabolic processes.
Getting rid of visceral fat is the first step towards a slim and healthy body. Since this type of fat quickly reacts to physical training and a moderate diet, to burn it, you just need to add regular cardio to the habit. The good news is that during training, such fat goes off quickly enough - you can remove up to half a kilogram per week.
Recall that obesity of the internal organs is a rather dangerous disease that can negatively affect human health. Reducing the amount of visceral fat helps not only reduce waist size but also normalizes blood cholesterol and insulin levels. The positive effect of a decrease in body mass index is also manifested in the effect on the hormonal background of the body.
What is the danger of internal fat?
Unlike subcutaneous fat, inert and not involved in metabolism, visceral fat is able to independently produce hormones. First of all, we are talking about the hormone of hunger leptin. It is this hormone that regulates the processes of the formation of feelings of hunger and satiety, affecting the brain in a complex way.
A high level of leptin makes a person overeat and gain even more weight.
In addition, the presence of large volumes of visceral fat in men leads to the conversion of testosterone to estrogen. In this case, obesity of the female type is aggravated, fat on the hips and chest begins to actively increase.
Among other things, the growth of visceral fat leads to mechanical compression of the internal organs, which may adversely affect their work.
The effect of visceral fat:
- Increases BMI (body mass index)
- Reduces testosterone levels in men
- Increases stress hormone cortisol
- Increases hunger hormone leptin
- Increases cholesterol
- Presses the internal organs
- Creates stress on the joints
How to remove visceral fat?
At the same time, the minus of visceral fat is that the “deflated” sponge of the fat cell is able to retain a memory of its volume for a sufficiently long time. Once gaining excess weight, even after losing weight, a person will have a predisposition to obesity. It is important not only to get rid of visceral fat but also to eliminate the habits that led to its formation.
Why the stomach grows:
- Lack of regular exercise
- Excessive calorie intake
- Excessive fast carbohydrates in the diet
- Drinking alcohol
Losing weight at home
Since the main thing to get rid of visceral fat is regular cardio in the fat-burning zone of the pulse, losing weight at home is only possible with cardiovascular equipment. This is both an exercise bike and an ellipsoid or a treadmill.
Separately, we note that running in the presence of excess weight can be dangerous for the knees and is recommended with a large number of reservations.
Following a diet also helps remove visceral fat. It is necessary to completely abandon carbohydrates with a high glycemic index, giving preference to foods with high fiber content. In addition, it is important to control the intake of saturated fatty acids and increase the number of various protein foods in the diet.
How to run to burn fat?
Running is not recommended for people with increased body weight and weighing more than 80-85 kg. In addition to the fact that excess weight in itself overloads the knee joints and spine (especially with poor running techniques), the presence of visceral fat puts an unnecessary strain on the human cardiovascular system.
In unsportsmanlike obese people, training in the red heartbeat zone (heart rate above 90% of MCH) can lead to serious health problems and even cause heart failure. To measure your heart rate during training, be sure to use either heart rate monitors or the built-in sensors of the simulators.
How to burn internal fat?
That is why it is important to smoothly increase the level of loads. For example, in the first week of losing weight, it is enough to just follow the norm of steps per day, while refusing the most improper food. In the second week, you can proceed to brisk walking, and then to full-fledged cardio. The main thing is to develop the habit of playing sports 3-4 times a week.
Training strategy
To successfully burn visceral fat, 2-4 cardio workouts per week, 45-60 minutes each, are needed. After one to two months have passed and the first results have been successfully achieved in the form of a decrease in body weight by 10-15 kilograms, you can proceed to train to strengthen your muscles. Also at this stage, it is recommended to start pumping the abs.
Separately, we note that the exercise on the press, although it strengthens the abdominal muscles, makes an extremely limited contribution to getting rid of internal fat. In fact, such exercises do not burn a significant amount of calories and do not affect the growth of the capillary network of visceral fat. Although the press is strengthened, it remains hidden under the fat layer.
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Visceral fat is the fat that accumulates inside the abdominal cavity and on the internal organs. The presence of such fat not only pushes the stomach forward but also carries a number of risks to health and metabolic function. To get rid of visceral fat, you need to control the glycemic index of food, as well as regular cardio in the fat-burning zone of the pulse.
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