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Visceral fat, also known as belly fat, is found near the liver and intestines. From this position, it can launch an attack on the body that increases your risk of heart disease. Reducing the amount of visceral fat you carry is therefore essential to living a long and healthy life.
This type of exercise, also known as high intensity interval training (HIIT), involves very vigorous activities including circuit training, sprinting in hills, and spinning classes.
According to Holland and Barrett, combining high-intensity cardio with weight training can maximize the benefits.
“Balance these workouts with about 20 minutes of weightlifting training and focus on compound movements such as deadlifts, squats, kettlebell swings, lunges, chest presses, and shoulder presses,” advises the health body.
“These exercises work your whole body rather than isolating the muscles, which means you’ll likely burn belly fat faster.”
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According to Harvard Health, one-off exercises, such as sit-ups, can tighten abdominal muscles but won’t reach visceral fat.
“Exercise can also help keep fat from coming back,” the health body notes.
Key diet tips
To offset and not negate the beneficial effects of exercise, you need to stick to a healthy diet.
If you want to reduce your belly fat, you will need to burn more calories (energy) than you eat and eat the right foods.
That’s because protein can be a helpful way to lose weight, because it makes you feel fuller than carbs and fat, Bupa explains.
“So if you include a source of lean protein, like skinless white chicken, in your meals, you might find that you aren’t as hungry and therefore eat less.”
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts, and soybeans.
And remember that a serving of protein is about as big as the palm of your hand, ”adds Bupa.
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