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Exercise to Lose Belly Fat

*Exercise to Lose Belly Fat by Tammy Stephens*

Aerobic exercise is your best bet when it comes to losing that dreaded belly fat, a new study finds. when you exercise to lose belly fat it helps to protect your overall health from chronic illness. 

When Duke University Medical Center researchers conducted an extensive comparison of aerobic exercise, resistance training, and a combination of the two, they found aerobic exercise to be the most efficient and most effective way to lose the belly fat that’s most damaging to our health.

This isn’t the fat that lies just under our skin and causes the dreaded muffin top, Belly or abdominal fat --

Its visceral fat and liver fat. This type of fat is located deep within the abdominal cavity and fills the spaces between internal organs.  It’s been associated with increased risk for heart disease, diabetes, and certain kinds of cancer.

Exercise to Lose Belly Fat

Resistance training is great for improving strength and increasing lean body mass, but if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.

Resistance training achieved no significant reductions in visceral fat, liver fat, liver enzyme levels or improvements in insulin resistance. The combination of aerobic with resistance training achieved results similar to aerobic training alone.

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Do You Know What Visceral Fat really is?

Exercise to Lose Belly Fat

Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

Visceral fat is sometimes referred to as 'active fat' because research has shown that this type of fat plays a distinctive and potentially dangerous role affecting how our hormones function.

Storing higher amounts of visceral fat is associated with increased risks of a number of health problems including:

  • Type 2 diabetes
  • Heart disease
  • Breast cancer
  • Colorectal cancer
  • Alzheimer's disease

Look at the video down below to show you what and where your visceral fat lives

Exercise to Lose Belly Fat

Exercise to lose belly fat

What really counts is how much exercise you do, how many miles you walk, and how many calories you burn, If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat, but consistency is the key to fat loss.

It is ideal that the average person exercise at least 30 to 60 minutes per day three days a week minimum, this will help you lose and manage your weight. A weight loss of 5 to 10 percent of your total body weight can help reduce visceral fat stores.

The only way to reduce visceral fat stores is to burn more calories than you consume. Engage in physical activity such as circuit training, brisk walking, biking and any activity that gets your heart rate up and you moving for an hour.  Watch the video below for more examples of how circuit training exercises can help you to lose belly fat.

Stay motivated. Weight loss takes time.  Please do not expect to lose weight overnight because you will get discouraged and disappointed and that can hinder any progress you may have already achieved and expecting to lose weight over night will allow your body to gain it all back quickly. Now that's just not the healthy way to do it. right? 

Stay motivated to stick with your eating and exercise program. When you see that consistency with your exercises shows you results you’ll be more than happy to stick with your program. 

Bad Habits You May want to Break to lose the Belly Fat

Lighting up may seem like it keep smokers slimmer than nonsmokers overall, but cigarette smoking impacts where your body stores fat. It’s a good idea to stop smoking altogether.  

We all may have a drink every now and then but alcohol delays your liver’s ability to metabolize fat and also suppresses the hormone testosterone, which is the primary metabolic hormone. So think twice before having that night cap.

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