I’d like to take a little time and Explain about Visceral Fat and What it is and does.
Most of us recognise what visceral fat is, kind of. Have you ever seen someone from the back appear like they could be healthy, well specified arms and legs, extensive shoulders then when they reverse OMG! there’s a huge extremely noticeable abdomen, beer-belly city! That prolonged abdominal area is probably caused by visceral fat.
I get asked quite a bit about reducing Fat , But there re a few things you need to know about Visceral Fat.
Visceral fat is the intra-abdominal fat that surrounds your organs deep in the centre of your midsection. It is labelled as the most dangerous type of fat to accumulate on your body, and is indicative of increased heart disease risk, type 2 diabetes, and other metabolic conditions.
Why does your body store visceral fat in the midsection? One of the most usual theory is that it would not make good sense for you to keep excess fat in your extremities as well as appendages as there is not a whole lot of “vacuum” for storage space. The body maximises energy performance by producing, storing and also utilising body fat from the body’s centre where there is lots of area.
Also, the body stores fat where there are an abundance of fat cells. What happens if we remove those fat cells, ala liposuction? Well you will get slimmer in the areas that the fat cells are removed. But be warned, if you continue to lead an unhealthy lifestyle, eat an excess of calories and not exercise, your body will store fat in the fat cells that remain which may be in areas that are equally as undesirable.
Would you have fat cells removed from your thighs and tummy only to have it accumulate on say your chin, elbows and calves?
From a transformation point of view, the body stores fat in those areas to make the physique much more enticing to the opposite sex. Females with big hips, big upper legs as well as large breasts suggested high fertility and also therefore our primitive guy would look for these qualities in a friend in the hope of bearing several spawn.
Not such a real reaction today, as the physique that today’s man and women need have actually transformed in the past 30 to HALF A CENTURY, to a slimmer more muscle choice.
But those 30 to 50 years is a simple blip on the transformation time line, hardly enough time to re-wire our transformation predisposition or influence our fat cell circulation.
So in the battle of the bulge, what can we do to crush visceral fat?
Become Calorie Conscious. You cannot change what you do not know. So you must become aware of how many calories you are ingesting each day and how many calories your body requires. If you’ve been consuming too many calories, you will have to reduce the amount of calories you consume by 10 or 15 percent.
Don’t take the “cookie cutter” approach and reduce your daily calorie consumption by a large number like 500 or 1000 calories. Cutting 500 to 1000 calories out of your day just like that may slow your metabolism down and make it more difficult to get rid of the visceral fat.
It is difficult to get an accurate assessment of how many calories you need each day quickly as your age, height, weight, sex, and activity level factor into your caloric requirements.
Become More Active. As stated earlier in this article, INACTIVITY has been proven to increase your visceral fat. So increasing the amount of physical activity you do each day will help in the fight. You don’t need any fancy equipment or to join a gym, just simply start moving more.
Take the stairs at work instead of the elevator, park far away from a stores entrance and walk the car park, take a brisk walk around your neighbourhood. As you get in better shape, start practising TABATA intervals or interval training.
(Two of my 4 minute workouts is below to get you started)
Aim for a cumulative effort of 60 minutes of extra activity a day. It doesn’t have to be done all at one time; breaking it up into 10 minute bouts of activity is fine. Just increase the amount of activity you are doing now.
Become Muscle Motivated. Along with becoming more active, you must be motivated to increase your muscle mass. Unlike visceral fat, muscle is active tissue that burns calories, even when you are at rest. Again you don’t have to join a gym or get fancy equipment. There are plenty of exercises you can do with just your body weight that will help build muscle.
Practice Patience. Like all body fat, it comes off gradually, and unfortunately no exercise, pill, powder, or special diet will cause fat from your midsection to disappear at a faster rate.
Creating a caloric deficit, increasing your physical activity, and building more muscle mass is the sure fire way to vanquish your visceral fat!
Here Are Two cool “4 Minute Workout!”
Remember to warm up and cool down!
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Train Real Hard and Eat Real Food – It’s that simple!
Jason.. Your Personal trainer in Exeter