The Fight Against Fat: Part I

First degree: getting rid of fat, around the internal organs, and from the bulging belly. Rules for effective training and recommendations for nutrition.

First degree: getting rid of fat, around the internal organs, and from the bulging belly. Rules for effective training and recommendations for nutrition.

How to fight excess weight?

In the introductory material, Ukrhealth talked about the fact that fat in the body of an adult is not the same, but belongs to one of three fundamentally different types: fat of internal organs; subcutaneous fat, and sex-specific fat.

Each of them requires its own fighting strategy, and today we will talk about how to get rid of fat around the internal organs. The article will be useful to those who do not just have "relief problems", but who really suffer from excess weight.

What is visceral fat?

Most often, the reason for the formation of visceral (internal) fat is banal - a sedentary lifestyle and excessive calorie intake. By itself, internal fat is primarily deposited inside the abdominal cavity, pushing the stomach forward.

People who have a lot of visceral fat often suffer from obesity with all the resulting negative health consequences: in men, the level of testosterone decreases, the risk of developing heart disease and many other diseases increases.

How to get rid of internal fat?

It is the loss of internal fat that significantly transforms a person - those around them immediately note that he began to play sports, because he has drastically slimmed down. A feeling of lightness appears, and it seems to a person that he has become much healthier.

Fortunately, it's not that difficult to lose weight to 15% fat - a value above this figure is definitely excess weight, and due to its nature, the body wants to get rid of it as soon as possible. You just need to help him a little.

Physiology of getting rid of fat

Internal fat reserves formed in the absence of physical exertion are characterized by a small number of capillaries. In fact, it is a dead load that the body does not try to use for energy exchange, and the task of training is to relearn it.

Under the influence of aerobic loads of medium intensity, the blood flow in adipose tissue gradually increases, the body begins to use fat as a source of energy, which leads to the smooth burning of this fat. Moreover, the process accelerates over time.

Training for fat people

For those whose weight exceeds 80 kg, running is strictly contraindicated: firstly, if you do not know how to run correctly, and land on your foot, then you create a load in the knees, which is dangerous for injury, secondly, you definitely exceed the permissible pulse rate.

In non-athletic people, training in the red zone (above 90% of MPI) can lead to heart problems and cause cardiac arrest. To measure the heart rate during training, be sure to use either heart rate monitors or built-in sensors of the simulators.

Do you need to run to lose weight?

When choosing an aerobic load, assume that you should be in the zone of 60-80% of MPP - most often, for untrained people, this will be fast walking or training on the elliptical. Running or swimming will get the heart going faster, which is not contraindicated for you.

In a week, perform 2-4 such training sessions lasting 45-60 minutes. Press exercises or strength training will not help you lose weight, but if you are afraid of losing muscle, then use a complex program once a week, but separately from cardio.

Diet to get rid of the belly

At this stage, it is important not to try to drastically reduce food or starve - it is enough to simply adhere to the daily calorie limit, exclude fast food and sweets, increase the number of healthy products in the diet, and also simply do not overeat.

Remember that you are at the beginning of the path to a slim and toned body, and first of all you need to teach your body to lose weight. Sharp steps often turn out to be too difficult, a person quickly loses motivation and stops trying to lose weight.

Getting rid of a bulging belly and fat around the internal organs is not so difficult - you will need basic control over the diet, as well as low-intensity cardio several times a week. The main thing is to take your time and adjust to a gradual result.