How to get rid of subcutaneous fat?
Fitseven continues a series of materials on how to remove fat from the abdomen . Earlier, we said that in the human body there are three different types of fat - internal fat, subcutaneous fat and “problem fat”, formed by sex hormones (it is located below the abdomen and back in men and on the hips in women). For each of these types of fat, there is a separate strategy for losing weight.
The problem of getting rid of subcutaneous fat, as such, is relevant primarily for those who “look quite normal” in clothes - that is, the stomach no longer protrudes and there is not much internal fat, but excess weight is still a little noticeable under the T-shirt. For men, this is equivalent to 15-25% of body fat, for women - 25-35%.
In this case, the strategy for combating subcutaneous fat on the abdomen will be based primarily on fat-burning workouts and advanced diets (for example, cyclic keto diets) - while obese people need a completely different approach to losing weight and exercising.
What is the danger of subcutaneous fat?
From a medical point of view, the presence of even a significant amount of subcutaneous fat is not dangerous to the body. Unlike fat of internal organs, which negatively affects metabolism and complexly worsens health (including increasing cholesterol), subcutaneous fat on the abdomen is a purely aesthetic problem.
That is why the slimmer a person becomes, the stronger his body prevents further fat burning, and the "typical" weight loss techniques (for example, a sharp reduction in calories and exhausting cardio workouts) do more harm than good in his case. In fact, the metabolism breaks down, and the body begins to burn muscle, not fat.
The effect of hormones on fat burning
The accumulation and burning of fat in the human body is largely regulated by hormones, which are influenced by daily nutrition. After consuming carbohydrates (especially with a high glycemic index ), a large amount of glucose enters the bloodstream, causing the body to fight it by increasing the level of the hormone insulin.
Fat of the internal organs, which is especially common in obese people, weakly responds to insulin, however, it responds well to the fat-burning hormone adrenaline, which is produced during cardio training. That is why really fat people quickly lose weight and lose their stomach during cardio workouts even without following a proper diet.
How to remove fat from the abdomen?
A high level of insulin in the blood practically blocks the release of fat from fat cells, which makes it impossible to burn fat reserves (that is, free fatty acids) for energy. In other words, in order to remove fat from the abdomen, you should first of all take care of your diet, and only then about fat-burning workouts.
If you have little internal fat and your stomach is practically invisible under a T-shirt, the role of training is somewhat different - regular cardio in the fat-burning zone of the pulse leads to "cleansing" of blood of excess energy in the form of glucose and normalizes insulin levels. With a moderate decrease in caloric intake, this will give a gradual burning of subcutaneous fat.
Quick Fat Burning Workouts
No matter how logical the idea that during exhausting physical training the body burns subcutaneous fat, in reality, the process of losing weight is different. First, the body spends carbohydrate reserves in the form of glycogen, and only then, at least 40-45 minutes, reluctantly goes to fat. If there is too much glycogen, then the fat does not even begin to be burned.
Reducing carbohydrates in your diet (switching to a carbohydrate or low carbohydrate diet) is the easiest way to get rid of subcutaneous fat completely without training. Remember that a 30-minute run is equivalent to a small portion of french fries - in fact, it is easier to reduce your diet by 400 calories than to run 5 km.
Subcutaneous fat and nutrition
If you want not only to remove subcutaneous fat from the abdomen, but also to maintain a toned athletic figure and a bumpy press for a long time, it is important to change eating habits - otherwise you will quickly return to the starting point and “soft sides”, no matter how active your physical training.
- Limit as much as possible sweets . The problem with sweets is only partially in excess calories. The more dangerous thing is that after a “light” snack with a little candy, the blood sugar level first rises, then drops, provoking an attack of hunger and even a breakdown - it makes you return to sweets again and again.
- Eat more green vegetables . Fiber contained in vegetables lowers the glycemic index of food consumed with them - in other words, carbohydrates will slowly release their energy, preventing sharp increases in blood sugar and maintaining longer saturation.
- Eliminate liquid calories . Sweet carbonated drinks, tea with sugar and even fruit juices are sources of empty calories that are instantly deposited on your stomach. Remember that a glass of orange juice contains 20 g of sugar - almost 4 teaspoons. A small amount of fiber and vitamin C do not fundamentally change anything.
- Do not overeat at night . The excess calories of your dinner are most quickly processed by the body into subcutaneous fat, because during sleep, metabolism slows down and the body goes into energy conservation mode. Try to have a good breakfast and have a full dinner, leaving only an easy meal in the evening.
Strength training and bump
In addition to all of the above, it is important to note separately that strength training also helps burn subcutaneous fat. Since the body actively uses glycogen reserves when performing heavy physical exercises, the body gradually “gets used” to store energy precisely in the energy depots of muscles, and not in fat deposits.
In addition, multi-joint basic exercises with a barbell increase the level of various fat-burning hormones (primarily testosterone and growth hormone) - as a result, the body not only learns to store energy differently, but also gradually gets rid of the stores of subcutaneous fat. However, unfortunately, it is almost impossible to build muscle and lose weight at the same time.
Subcutaneous fat on the stomach accumulates primarily due to nutritional errors and excessive consumption of carbohydrates - in order to remove this fat, you must first review your diet. At the same time, training for burning fat (both cardio and strength) can only become an additional, and not at all the main, tool for losing weight.