Real talk: Taking care of your health and burning stubborn belly fat is easier said than done. Luckily, we’re here at Eat this, not that! empathize with those struggling to lose weight. That’s why we spoke to Rose McNulty, CPTNASM certified personal trainer and nutritionist with Garage Gym Reviews, unveiling the five best daily exercises to permanently melt visceral fat so you can get the lean, toned physique you’ve always wanted.
According to a 2017 study published in the peer-reviewed journal PLOS Onevisceral fat, belly fat that you can’t see because it’s hidden deep in your stomach, increases your risk for several cardiometabolic risk factors like high blood pressure, insulin resistance, and heart disease (the leading cause of death worldwide, according to the ‘World Health Organization ).
“Visceral fat, or fat that builds up around internal organs, is a dangerous thing to carry around. Even in thin people, carrying a lot of visceral fat has been linked to poor health, including conditions like type 2 diabetes.” 2 and heart disease,” says McNulty.
While losing weight and reducing belly fat can be a challenge, we have great news: Incorporating the following exercises into your fitness routine can help you effectively burn visceral fat and reduce your waistline, making you look slimmer and healthier. Read on to discover the exercises and transform your body from the inside out. When you’re done, check out 7 Bowel Loosening Exercises You Can Do in 10 Minutes or Less.
Whether you prefer the trail, road or treadmill, making running a regular part of your exercise routine is a fantastic way to get your blood pumping and your body sweating. Research shows that people who run more than three miles a week on average lose a significant amount of weight when combined with a healthy diet. So lace up your running shoes, hit the pavement, and watch your visceral fat melt away.
“Love it or hate it, running is hands down the most accessible form of classic cardio exercise,” says McNulty. “Running a few times a week burns a lot of calories and can be done as an interval workout or a longer, stationary workout.”
High Intensity Interval Training (HIIT) is a game changer when it comes to burning stubborn visceral fat. These workouts involve short periods of intense exercise followed by short periods of rest. According to a 2015 study, HIIT workouts can burn calories even after you’re done exercising by boosting your metabolism for hours after exercise.
“HIIT has become immensely popular for two main reasons: 1) It doesn’t take long to get a full HIIT workout and 2) HIIT workouts are super customizable and can be done whether you have a full gym at your disposal or nothing at all. at all,” says McNulty. “Plus, HIIT has been shown to burn visceral fat and help build muscle when performed with strength-based exercises or weights.”
Rowing is an excellent full-body workout. Not only does it help you build strength and endurance, but it’s also an effective cardio exercise that can help you reduce belly fat.
“Rowing is a great option for everyday exercise because it is a low-impact form of cardio that can be performed in a variety of ways. Like any cardio exercise, rowing can be done at high-intensity intervals or at moderate intensity for periods This makes it adaptable to any schedule and rowing is less taxing on the joints than running or HIIT training,” explains McNulty.
Kickboxing is an excellent aerobic exercise that can relieve stress and increase calorie burn to melt away unwanted body fat. The combination of punching, kicking, and high-intensity movements engage your entire body, get your heart rate up, and help you burn calories. A 2017 study shows that kickboxers tend to have higher lean muscle mass and lower body fat percentages.
“You don’t need access to a heavy bag to train like a kickboxer. Kickboxing workouts often incorporate typical drills and either bag work or shadow boxing in rounds, usually about three minutes each. That doesn’t sound like a long time, but you’ll be sweating before that you realize it. Kickboxing requires core strength and full-body strength,” says McNulty.
Don’t underestimate the power of walking when it comes to burning fat. Brisk walking can be a great way to get your body moving and increase your daily calorie burn. For example, a 2022 study published in Nutrients found that walking at all speeds supports weight loss. Keep in mind that you should aim for at least 30 minutes of brisk walking each day to reduce visceral fat. So lace up your sneakers and get ready to take those steps.
“To get the most out of your walking, try doing intervals of brisk walking and casual walking or walking on an incline to boost calorie burn and work out your glutes,” advises McNulty.
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