Revealing the Best Exercises to Target Visceral Fat and Increase Calories at Rest (2024)

For beauty and health, it is important to lose excess fat, especially the fat around our joints. Visceral fat accumulated in the abdomen causes serious health risks such as cardiovascular diseases, type 2 diabetes and metabolic syndrome.

Although a healthy diet plays an important role in fat loss, incorporating an exercise program can significantly improve results. In this comprehensive guide, we dive into the
best exercises to burn visceral fat and boost your metabolism, ensuring sustainable weight management and overall wellness.

Understanding Visceral Fat:
Before moving on to exercises to reduce body fat, it is important to understand their nature and effects. Dark fat, unlike subcutaneous fat located under the skin, accumulates more in the abdominal area and protects vital organs such as the liver, pancreas and intestines.

This type of fat is metabolically active and secretes hormones and hormones that disrupt normal body function and contribute to chronic diseases. Therefore, reducing visceral fat is more than an aesthetic goal; It is an important step towards improving health.

The Role of Exercise in Reducing Visceral Fat:
Although reducing fat in specific areas is a myth, some exercises, including various types, are very effective in reducing body fat overall. Regular exercise promotes fat loss by increasing energy expenditure, improving metabolic function and protecting against muscle fatigue.

In addition, some exercises activate the metabolism and help burn stored fat and relax. When you include this exercise in your routine, you can create the perfect environment for fat loss and reduce your resting metabolic rate, allowing you to burn calories throughout the day.

The best type of exercise to target visceral fat and increase resting metabolic rate:

High Interval Training (HIIT):
HIIT involves alternating between short periods of exertion and short periods of rest. This process not only burns calories during exercise but also causes the 'burn effect' or post-exercise oxygen consumption (EPOC). HIIT classes boost metabolism for hours after exercise, leading to more calories burned, including fat oxidation. Studies have shown that HIIT effectively reduces dark fat while preserving lean muscle, making it a powerful tool for losing belly fat
.

Strength Training:
Resistance or strength training that increases strength, muscle mass, and bone density Contains resistance force. Although it may not burn as many calories as cardio during a session, strength training provides long-term benefits in terms of fat loss and metabolic health. By adding muscle, you increase your rest frequency because muscle works harder than fat. Exercises like squats, deadlifts, and lunges work multiple muscle groups, which burns fat well and improves overall performance.

Aerobic exercise:
Traditional aerobic exercises such as running, cycling and swimming remain effective in reducing belly fat. These activities increase heart rate and increase oxygenation, facilitating fat oxidation and heart health. Although aerobic exercise does not provide the same level of post-exercise calorie burn as HIIT, it plays an important role in overall energy expenditure and metabolic control.

Circuit Training:
Circuit Training combines strength and aerobic training with an intense workout for the whole body. When you move quickly from one exercise to the next with some rest, circuit training significantly reduces calories, promotes growth and improves cardiovascular health.

This method seems to focus on visceral fat while keeping metabolism high throughout the body and beyond. This exercise promotes relaxation and stress reduction while improving flexibility, core strength, and overall body awareness. Chronic stress contributes to the accumulation of dark fat due to hormonal imbalances, making stress management one of the factors that melt belly fat.

When targeting body fat goals and optimal resting metabolic rate, different approaches involve different types of exercise. Resistance training, strength training, aerobic training, circuit training, and physical-mental activity each provide different benefits for fat loss, metabolic health, and overall well-being.

By incorporating these exercises into your fitness routine, you can create tangible effects that promote long-term weight management, reduce body fat and increase calorie burning, providing a healthy lifestyle that suits you. Remember that consistency and commitment are important; So find activities you enjoy and make them a regular part of your life to achieve lasting results.