What is visceral fat?
Visceral fat is the fat surrounding the internal organs. Despite the fact that in small amounts such fat is important for the normal functioning of the body, its excess leads to a number of serious problems: from squeezing the internal organs to changing the hormonal background. The presence of visceral fat is the primary characteristic of obesity.
The good news is that visceral fat is the easiest to burn. Since it is recruited as a result of a sedentary lifestyle and excessive calorie intake, with normalization of the diet and moderate training, the body gets rid of it extremely quickly. A weekly weight loss of 0.5 kg is an achievable result with a sufficient level of motivation.
Different types of body fat
In the article “ Scientific Weight Loss Strategy ” FitSeven mentioned that the fat in the human body is not the same, but refers to one of three types that are fundamentally different from each other: 1) subcutaneous abdominal fat, 2) internal visceral fat, 3) retroperitoneal fat. The difference lies 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 an exclusively “aesthetic” problem (in other words, soft fat on the abdomen does not affect health in any way), then internal fat is actively involved in metabolism, directly affecting the level of the hormones leptin and cortisol. Among other things, the presence of large amounts of visceral fat affects the brain.
Internal fat: causes of formation
The main reason for the accumulation of visceral fat is a sharp restriction of physical activity against the background of increased caloric intake - from pregnancy in recent months to fractures. Another important reason for the growth of fat on the abdomen is prolonged depression, when a person lies on the couch all day and eats chips.
Gradually, the process of growth of visceral fat goes into the chronic phase, when it becomes increasingly difficult to limit yourself to eating high-calorie foods and sweets, and the desire to play sports completely disappears. A person sees that he is getting fat, but either he cannot change his lifestyle, or he just becomes indifferent.
How to get rid of visceral fat?
The reserves of visceral fat formed in the absence of physical exertion are characterized by an extremely small number of capillaries. In fact, such fat is an inert mass that the body does not even try to use for energy metabolism. In order to “retrain” him, it will require regular training.
Under the influence of medium-intensity aerobic and cardio loads, blood flow in adipose tissue gradually increases, as a result of which the body begins to use visceral fat as an energy source - which leads to its gradual burning. Read about the types of cardio that work best . It is also important to note that the process of getting rid of visceral fat accelerates over time.
Fighting Internal Fat: Workouts
The main criterion when choosing physical training to fight internal fat is to maintain a pulse in the fat-burning zone. For most untrained obese people, brisk walking will be most effective. About how many steps you need to go a day , we talked about earlier. Running or swimming accelerates the heart more, which can be dangerous.
For successful burning of visceral fat, it is recommended to perform 2-4 cardio workouts per week, for 45-60 minutes each. After one or 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 gradually move on to strength exercises and begin to pump up your abs.
Do I need to run to lose weight?
Separately, we note that running is not recommended for people weighing more than 80-85 kg. In addition to the fact that excess weight in itself creates an excessive load on the knees and spine (especially with poor running techniques), most often the presence of visceral fat exerts an excessive load on the human cardiovascular system.
In non-athletic 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 a workout, be sure to use either special heart rate belts or built-in sensors of the simulators.
Visceral Fat Diet
In the process of getting rid of visceral fat, it is extremely important to resist the desire to go on an aggressive diet or begin to starve. This does not help burn fat faster, but only puts the body in a state of shock. Despite the fact that you should completely review your diet, which caused weight gain, it is better to do this gradually.
At this stage of losing weight, it’s enough to observe the daily calorie intake, exclude fast food, sweets and other fast carbohydrates as much as possible, increase the amount of fiber, green vegetables and other healthy foods in the diet, and just don’t overeat (especially in the evening). Read in more detail in the material "How to clean the stomach . "
Visceral fat is an internal fat that lies primarily in the abdominal cavity and squeezes the stomach forward. The presence of reserves of this fat is the main characteristic of obesity. In order to get rid of visceral fat, it is important, first of all, the constancy of moderate cardio training and diet control without trying to starve.