Discover the literal most effective exercise for reducing visceral belly fat.
Visceral fat, also known as intra-abdominal fat, is a type of fat that accumulates deep within the abdominal cavity and surrounds internal organs such as the liver, pancreas, and intestines. Unlike subcutaneous fat, which is found just beneath the skin, visceral fat is located deeper within the body.
Visceral fat serves several functions, including providing cushioning and protection for organs. However, excessive amounts of visceral fat can have negative health effects. It is considered a significant health risk because it can contribute to various chronic conditions and diseases, such as type 2 diabetes, metabolic syndrome, certain cancers, cardiovascular diseases and more.
To assess the amount of visceral fat in the body, medical professionals may use imaging techniques such as computed tomography (CT) or magnetic resonance imaging (MRI). Some smart scales claim to be able to measure your visceral fat, although that could be very wrong.
Thomas DeLauer shared a video explaining the literal most effective exercise for reducing visceral belly fat. Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.
The Literal Most Effective Exercise for Reducing Visceral Belly Fat
Resistance training is great for reducing belly fat, but according to DeLauer, research does not back that up when it comes to visceral fat.
A peer-review of 35 scientific studies on the effect of aerobic vs resistance training on visceral fat found that resistance training did not impact the level of visceral fat. Aerobic exercise had a moderate effect on it.
So cardio is the answer? Well, yes, but we need to dig deeper. If you just read up to this point, go outside and run for miles, you likely won’t do as much visceral fat reduction as you would hop to. Turns out, shorter higher-intensity bouts of cardio were even more effective at reducing visceral fat.
And how do you incorporate this into your workout so that you can lose visceral fat? DeLauer explains that the higher-intensity interval training should be the intense work, not the entire workout.
What he means is that you shouldn’t do HIIT for 30 minutes on end. You wouldn’t be able to maintain a sprint at 80-90% of your maximum effort for that long. A better approach is to run 100 yards, for example, at your maximum speed which should take you less than 20 seconds to finish. Then you walk back and take as long as you need to recover from that sprint before you do it again and again and again.
DeLauer also is a big fan of having a zone 2 or zone 3 training during the week besides your HIIT to increase your metabolic rate and improve your fat-burning ability.
Thomas DeLauer also explains the best approach to incorporate resistance training into your schedule if your goal is to reduce visceral belly fat.
For that and a deeper explanation of the arguments presented above, watch the following video.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.
To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:
- Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
- Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
- Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.