are two types of body fats namely visceral fat and subcutaneous
fat. Subcutaneous fat is mostly the layer of fat just underneath
the skin and which can be pinched and touched externally. As for
visceral fat, it's invisible to the eyes as it's located around
our internal vital organs like the liver, pancreas, abdomen and
heart and can potentially be more dangerous. People with subcutaneous
fat can be overweight or obese whereas visceral is a different
issue. You can be skinny but still has visceral fat. We call that
a "skinny fat" person. Fat has a tendency to accumulate
mostly in the abdominal area and in this article am going to cover
how to lose stubborn abdominal visceral fat. Burning extra calories
and excess weight with diet and exercise is key to get rid of
subcutaneous fat and the same principle can be applied with visceral
fat but with a few changes in the approach notably exercise.
let's take a look at how to do this in logical terms that anyone
can apply to their daily lives.
What you eat, when you eat and how much you eat will make a significant
difference in your quest to lose stubborn abdominal visceral fat.
With your diet you should focus on eating 5 to 6 small meals a
day every 2-3 hours. Whoa, 6 meals a day, you might be wondering?
Well yes, 6 "smaller" meals a day is what I mean by
this. You can divide these into 6 small 'fist' sized meals per
day. This way you won't be over fulling yourself and also, you
will feel satiated throughout most of the day also. Here's a great
meal plan that you can follow in your daily life. You can start
with a breakfast of 3 egg whites and 1 regular plain egg and some
wholegrain cereals or some oat bran. Next for lunch, you can have
a salad with not too much dressing or even better yet, light dressing
with chicken/turkey breast or some fish like salmon, tuna or cod.
For a midday snack, you can do a jar of low fat yoghurt. Talking
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snacks: For an ideal snack you can try a graham cracker meal bar
or low fat yoghurt, or even some cottage cheese which is ideal
since it's not too heavy with fat and calories. In fact, low fat
yoghurt or cottage cheese with blueberries, raspberries or even
strawberries makes for a very tasty, low calorie snack.
for dinner, an ideal meal would be lean steak with vegetables
like broccoli, cauliflower, green beans or asparagus. Also, you
should not eat at least 4 hours before bedtime. This will allow
your food to digest and properly assimilate throughout your body.
It's because the last thing that you want is to be all clogged
up right before going to bed. And by being more active after you
eat would also be great since this will help your body burn calories
much more quickly after you eat anything at all.
you go out for dinner, the best thing to do would be to just eat
half of your meal there and then take the rest home with you in
a convenient "doggy bag" that most restaurants provide
for free anyways.
additional "smart" tips for losing weight and getting
rid of stubborn abdominal visceral fat:
milk instead of regular milk.
This has been shown to reduce testosterone and energy levels in
both men and women.
Avoid soft, calorie-laden
drinks. Instead, opt for 'stevia' sweetened drinks.
If needed, use
stevia sweeteners - they are calorie free practically and tastes
just like real sugar.
Drink more water.
It's always better for you anyways and helps keep you fuller throughout
the day and night.
As a healthy adult, you should partake in a wide array of any
physical activity. This means not taking the elevator when it's
not necessary. Instead, get in your head to get more physical.
It's not that hard really, and as a convenience crazy country,
it's nice to see some individuals actually taking the effort to
get their lazy butts up and running.
course it would always be better if you can actually join your
local fitness center and started working out each and everyday
also. If you can't get to the gym everyday, then just go for a
simple jog around the block or buy a jump rope and start jump
rope everyday for at least 20 minutes.
seriously now, if you really cannot afford to spend just 20 minutes
a day working out then I can honestly tell you also that then
you do NOT deserve to lose stubborn abdominal visceral fat. It's
a whole lot more easier than you might think and also, once you
get into this routine of doing things, you will see how easy it
is to actually lose weight and also lose stubborn abdominal visceral
as with anything else in life, this is all about getting into
routine and enjoying it. Make it fun by mixing things up a little
and being creative.
the gym you can just get on your favorite cardio machine such
as a treadmill, stair-master or even cross trainer and try to
perform at least 20 minutes interval cardio training. So how can
one perform these 'intervals', you might be wondering? You start
out by performing a 5 minute warm-up at your own regular pace.
Then, for the next 1 to 2 minutes you go as fast as you *safely*
can. Then, when this is done, you go for another 1 or 2 minutes
at your regular pace. Rinse and repeat for the remainder of the
20 minute session. That's it. Most people when trying to get rid
of subcutaneous fat will do only cardio sessions but for visceral
fat, add some muscle building exercises as well. Coupling your
high intensity interval cardio training with some full-body circuit
weight training including bodyweight exercises on separate days
will reap double benefits in your goal of how to lose stubborn
abdominal visceral fat. Full-body circuit weight training and
bodyweight exercises like push-ups, pull-ups and dips are known
as strength training or resistance training and they will promote
the health of your vital organs and strengthen them as well. Furthermore,
they will boost your metabolism and enhance your fat-burning furnace,
so to resume, you'll burn even more overall body fat.
following this strategic and very simple plan how to lose stubborn
abdominal visceral fat, you should and will start seeing results
in as little as 1 week guaranteed. Some people with great amount
of viscerat fat can make use of fat burners to accelerate the
fat loss process. Check out this article "Fat
Burning Weight Loss Supplements" to learn more.
more detailed information and instructions about how to lose stubborn
abdominal visceral fat and subcutaneous fat for a flat stomach,
I highly recommend The
Truth About Six Pack Abs. By following these amazing fat
burning techniques and workout in this guide, you'll be able to
lose not only abdominal subcutaneous fat but abdominal visceral
fat as well. Well written and illustrated with effective training
strategies, nutrition advice and ab training methods, this is
simply a MUST read for anyone wanting to get a flat stomach, lean
muscular body and aspiring for better health. Go and pick up your
own copy today.