How to get rid of visceral belly fat for men and women. Exercise and other ways

Visceral fat (from Latin "viscera" - viscera) is concentrated inside the abdominal cavity around various organs. Its use as a reserve source of energy, barriers to negative impact from the outside, injuries depends on certain norms of its accumulation in the body.

What is the difference between visceral fat and subcutaneous fat. What is visceral fat

A feature of visceral fat is its deposition deep inside the thin serous membranes, the so-called. films that cover the entire cavity. It protects the liver, stomach, gallbladder, colon, kidneys, genitals from external mechanical damage. Along with the protective function, it is also a "storehouse" of energy.

However, its excess activates the production of hormones to the detriment of metabolism.

Visceral fat has an allowable rate of up to 15% of the total body fat cells. Exceeding it leads to dysfunction of internal organs, the appearance of a bulging abdomen.

This occurs as a consequence of the blocking of blood flow and lymph by this type of fat, the formation of oxygen imbalance, shortness of breath, and the appearance of sleep apnea syndromes. Excess viscera is harmful to health and cannot be removed surgically.

How to determine the percentage of visceral belly fat

The most accurate measurement of the visceral fat rate is examination using modern equipment in the clinic. The preliminary measurement can be done at home. To do this, measure the circumference of the waist, hips, and then calculate the coefficient of deviation from the optimal level. This is done by dividing the waist measurement by the hip circumference.

So, for example, with a hip volume of 100 cm and a waist of 74 cm, this figure will be 0.74.

The compliance of their volumes with generally accepted parameters, based on height, weight, age, indicates a completely safe situation. In case of their excess, violation of body proportions, protrusion of the abdomen, we are talking about the need to burn internal fat by revising the lifestyle.

What percentage of visceral fat is considered normal for women and men

On average, 10% of all fatty deposits are occupied by visceral cells and 90% by subcutaneous cells. This rate may differ depending on the individual body type, age of the person, his genetics, degree of activity, diet. Gender is also an important factor.

Experts consider about 9% in men with a waist circumference of 90-94 cm and 13-15% in women with a waist circumference of no more than 80 cm to be evidence of a safe minimum of its content. Exceeding these parameters gives rise to a fight against this deviation.

It should be noted that women are very prone to the appearance of cellulite, but to a lesser extent - to the internal fat layer.

In contrast to women, men are prone to intense overgrowth of internal organs with fat. The situation can be aggravated by a passion for beer, which negatively affects hormonal processes. And this, in turn, provokes sexual impotence, infertility.

It is important to remember that excess and lack of internal fat layer is equally harmful to the body.... Compliance with normal proportions, regardless of gender, allows you to assimilate vitamins, synthesize hormones, build new cells, and promote reproductive functions.

Why is visceral fat deposited on the belly? The reasons

The reasons include:

• Imbalance in nutrition.
• Sedentary lifestyle.
• High calorie intake, which leads to the deposition of visceral, not subcutaneous fat.
• Genetic predisposition to diseases that cause fat formation.
• Stressful situations that cause negative emotions, intense release of adrenaline and cortisol, stop the production of hormones.
• Chronic daily sleep deprivation less than 7 hours, weakening resistance to stress, recovery of the body.
• Bad habits (smoking, alcohol, etc.). Addiction to alcohol increases appetite, decreases metabolism, and the calories present in it accumulate in the abdomen.
• Age-related changes.

Effective methods for burning visceral belly fat

To normalize internal body fat, the standard methods used for weight loss are acceptable, namely:

• Diet, fasting days. This implies not limiting the amount of food, but its balance and determining the daily calorie intake for women - 300 units, and for men - 500 units.
• Getting rid of bad habits (smoking, alcohol).
• Intensive energy-intensive methods: walking, running on the spot, swimming, special gymnastics, bodybuilding, aerobics, etc.

The effectiveness of these methods is confirmed by many experts. In particular, the American scientist Dr. Klein concluded that diet and exercise expel viscera 2 times faster than subcutaneous one.

Exercises to burn visceral belly fat at home

Doing physical exercises at home allows you to carry out classes every day at a convenient time without material costs for visiting gyms. This also applies to the need to exercise before meals (morning or other time of the day, 1.5 hours after eating). This arrangement enables the body to use precisely the inner layers of fat.

An important condition for the effectiveness of homework is the compilation of an individual program of an acceptable set of exercises in conjunction with a coach, attending physician. Among the various home exercises for burning internal fat, you can use the most available, namely:

Plank for burning belly fat

This classic exercise works all the abdominal muscles with a static load.

It is performed in a supine position with an emphasis (as during push-ups) for a time that can be sustained. At first it can be about 30 seconds, and then it gradually increases. Here, various options for the location of the body are allowed: on the side / elbows, with the raised leg / arm, etc.

Exercises for the lower abdomen

When they are performed, the rectus, oblique, lower abdominal muscles are worked out.

The complex can consist of such exercises, each of which is performed 20 times:

• Take the starting position: lie down straight, put your hands behind your head and slightly spread your straightened legs. Then, as you exhale, raise your legs with heels extended forward to the head raised with your shoulders and again take the starting position.
• In a straight lying position, raise the socks up and do kicks with your legs with a parallel raising of your head with your hands behind it (exhale when raising your legs).
• "Accordion": sit with an emphasis from behind with your hands, raise your legs with simultaneous extension / flexion of the knees. When straightening the legs, exhale.

These exercises must be performed 3 times a week, combined with stretching, cardio. This workout makes the firm lower abdominal muscle more elastic, elastic.

Side exercises

Performance:

• In a supine position on your back and with your hands behind your head, lift the body 20 times while simultaneously pulling the knees to the chest, and the heels to the buttocks. In this case, the stomach must be strongly drawn in. Then straighten one leg and leave it in weight, and the knee of the other is pulled to the elbow of the hand from the opposite side, followed by alternating knee and elbow.
• Lying on your side, slightly bend your knees, and then "twist" the body around its axis in the opposite direction (when lying on the left side - to the right, on the right - to the left). During the change of sides, reach for the heels with your hands, lifting the shoulder blades and knees from the floor. This pose is held for at least 60 seconds. The frequency of the exercise is 20 times.
• In the initial position on the back with bent legs, alternately throw the knees and arms, "twisting" the body, in opposite directions. This exercise is also performed 20 times.

Exercises for the upper abdomen

It is important here to pay special attention to breathing exercises, which contribute to a delicate massage of the internal organs of the abdominal cavity. Such short sessions can be included in your routine and performed repeatedly every day while maintaining additional loads.

The most accessible exercises for home execution may be exercises such as:

• Lying with bent knees and arms folded behind your head, slowly tear your torso off the floor. In this case, it is necessary to pull the elbows to the knees 20 times.
• From the same starting position, raise the bent knees and strive to reach them 40 times to the elbows behind the head.
• Take a stand to work out the press, and then alternately bend your legs and bring your knees to your chest as much as possible (20 times each).

Stomach shots to burn fat

According to experts, "beauty injections" can be done with the already accomplished processes of healthy weight loss, muscle mass gain and localization of fat deposits. Indeed, with significant excess weight, the visual effect of the procedure performed is less noticeable and can even lead to the formation of pits, depressions.

The introduction of drugs under the skin of the corresponding area is carried out using thin needles. Medicines promote the activation of the lipolysis process, that is, the breakdown of fats into fatty acids, and the latter are then removed from this area using the lymphatic and circulatory systems. This allows you to reduce body fat to 6 cm.

There are very controversial reviews regarding the effectiveness of injections to eliminate internal belly fat.

After all, they do not destroy fat cells, but only remove cholesterol and the remnants of cell membranes from the body. The use of injections should be combined with diet and exercise. There are also contraindications for their use, which implies the mandatory appointment of such injections by doctors.

The Japanese method to remove belly fat by breathing

This system was invented by the famous Japanese film actor Mike Ryosuke and consists in a special rhythm of inhalation / exhalation, their depth and alternation, delay; counter movements of the abdomen and chest.

The order of breathing exercises is as follows:

• take a starting position with a straight back, connected feet, shoulders laid back and the top of the head stretching upwards
• take a step forward with your right foot, and transfer the body weight to the left and fix it;
• breathe for 2 minutes on the count "1, 2, 3" with both hands raised up simultaneously. Take a deep breath through the nose with the stomach and exhale slowly, straining the body, for 7 seconds. Then relax by slowly lowering your arms;
• repeat the steps 3-4 times with alternating legs

To achieve the desired result, the exercise must be performed daily for at least 3 months.

Belly Fat Burning Belt

Among the various options for devices in the form of dense shells adjacent to the body at the waist, the AbGymnic model (USA) can be distinguished. This belt is a kind of electrical myostimulator that activates the muscles even without human efforts.

It is equipped with 6 built-in programs, ranging from massage to getting rid of cellulite, muscle building. AbGymnic has 10 levels of stress during training, which helps to improve blood circulation, increase muscle tone, smooth skin and body - relief.

Its principle of operation is to send a signal to the nerves that stimulate the functioning of the muscular system of the abdominal press.

The resulting deep contractions train the abdominal muscles. Thanks to this, fat is burned without dehydration and even a strict diet. Daily workouts with a belt for 15 minutes for 1 month help to free the body from fat up to 5 kg in the waist, hips. The cost of the belt is 970 rubles, while many models are up to 5000 rubles.

Pumping fat from the abdomen. Fat Removal Surgery Price

Vacuum pumping of fatty deposits (liposuction) is not a therapeutic method, since it does not affect the causes of their occurrence. This operation is used to surgically change the nature of the local accumulation of fat. The removal of fat from the abdomen is recommended for patients with moderate congestion under the age of 40, with elastic skin.

Along with the traditional vacuum suction of subcutaneous fat with cannulas through small incisions in the skin (up to 2 cm), different types of liposuction are used in clinics. According to experts and clients, the traditional, syringe, tumenscent pumping of fat from the abdomen is considered the least traumatic.

The choice of any of them requires an individual approach, approval by plastic surgeons of specialized clinics, taking into account possible contraindications. The cost of the operation in each area of ​​fat pumping may vary depending on the region, clinic (on average - from 50,000 to 95,000 rubles).

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Products that burn belly and side fat

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1. Milk products with a low fat content (except for whole milk) - contain protein, which activates metabolism. They also increase levels of the fat-burning hormone.
2. Vegetables: cabbage, cucumbers, beets, carrots, bell peppers, legumes, black radish. They are distinguished by a high content of vitamins, microelements, low calorie content. They have the property of cleansing the body of toxins, a diuretic effect.
3. Fruit: apples, pears, citrus fruits, raspberries, pineapple, papaya, almonds, nuts, olives. Saturate the body with vitamins, improve the digestion process, prolong the feeling of satiety.
4. Cereals (oatmeal, buckwheat, rice) - allow you to replenish the body with easily soluble fiber. They give a feeling of satiety, energy, which is especially important during physical exertion.
5. Spices, condiments: mustard, horseradish, cinnamon, ginger. They stimulate the secretion of gastric juice, the burning of fat cells, and improve the activity of the digestive tract.
6. Red wine - helps to break down fats, slow down the formation of new deposits. The daily norm is 50-100 g.
7. Water - restores the body's water balance, removes toxins from it, increases calorie burning up to 30%, suppresses hunger.
8. Green tea It is considered a powerful enemy of fats, an effective metabolic accelerator, capable of flushing out not only subcutaneous but also internal fat.

Diet to burn belly fat

Observance of the following basic rules helps to get rid of fat:

1. Refusal to consume "empty" calories (fatty foods, smoked meats, fast foods, sweets, carbonated water).
2. Light "snack" can only be in the form of low-fat fermented milk products, fruits (except for bananas, grapes).
3. Dessert is used only as a separate food.
4. Refusal to eat 3-4 hours before night rest.

The day menu can be as follows:

• Breakfast: muesli with oatmeal, dried fruits, kefir / yogurt / honey; a sandwich with a minimum amount of butter on grain / bran bread; unsweetened coffee or green tea.
• Dinner: a fresh vegetable salad; light soup (fish, vegetable); natural meat (steak), cooked under a press on a moderate closed fire without adding fat; tea, fruits.
• Dinner: vegetable salad, boiled fish, fruits, light dessert (optional).

The bulk of the diet should be concentrated in the morning and lunchtime. In between these 3 meals, "snacks" are allowed.

Massage for belly fat

Massage is used in combination with diet, regular special exercises. It is aimed at breaking up deposits, improving blood circulation in the front of the abdominal cavity. In addition, the regular conduct of this procedure helps to eliminate congestion inside it, normalize the functioning of the intestines, and tones the skin.

There are various abdominal massage techniques for home use: anti-cellulite, pinch, water, honey, with the help of spoons, canned (vacuum), etc.

All of them involve preliminary preparation of the body, carried out by a course, before active physical activity. Each type differs in nuances regarding the position of the body (standing, lying), the use of auxiliary objects.

Separately, we can identify the Old Slavonic massage of the Russian school of visceral therapy.

This technique is focused on getting rid of spasms, lymphatic and venous congestion. It consists in manual pressure by a specialist of the internal organs in the abdomen (through the front wall). The effectiveness of these manipulations lies in resisting the formation of viscera by restoring their functions.

Dispelling Myths About Belly Fat Remedies:

Does a special cream for burning belly fat help?

The purpose of the fat-burning creams is to "warm up" problem areas of the body, remove excess moisture, and increase sweating. Due to this, blood circulation here, nutrition with micro- and macroelements is accelerated, poisons and toxins are neutralized.

However, the use of creams without regard to diet, exercise does not bring the desired results. More effective is their use to prepare for massage in order to affect the subcutaneous layers of fat.

Does iodine help with belly fat?

Metabolic disorders, lipids are directly related to the formation of excess fat. And iodine has a positive effect on the activation of metabolic processes. However, here it is important not to self-medicate, but to correctly determine the way to use it with the help of specialists.

Many people think that applying an iodine mesh to the body is an easy way to burn fat. However, according to experts, the external effect of iodine is ineffective, and in some cases even unsafe. This may be due to individual intolerance, diseases of the endocrine system, etc.

It is preferable to influence the internal fat of the body by including iodine-containing products (seafood, vegetables, water, fruits) in the diet, switching to an appropriate diet.

Can baking soda remove belly fat?

The effectiveness of fat burning is due to the correct choice of the method of using soda. The most acceptable are soda baths, wrap. The expediency of taking soda inside from the point of view of doctors is very doubtful. You should be especially careful here, especially for those who have problems with the gastrointestinal tract.

Self-medication can cause internal burns, poisoning, hemorrhage, etc.

It is important to remember that any of the options involves consulting a doctor and a complex combination with other activities (diet, exercise, massage, etc.).

How to remove age-related belly fat

The formation of excess visceral fat after 40 years is due to the approach of menopause, hormonal changes, negative emotions, and a slowdown in metabolic processes. It can also be a consequence of general health, diet, lifestyle. To get rid of age-related fatty deposits, it is necessary to develop an individual set of measures.

It should be agreed with your doctor and include the following:

• diet and diet;
• cleansing the body of "toxins";
• gymnastics, massage with an emphasis on the muscles of the press, waist;
• feasible physical activity;
• good sleep and rest.

Why doesn't belly fat go away?

The reasons for the preservation of belly fat can be the lack of an integrated approach, irregular dieting, inconsistent exercise, etc.

Among the most typical "disruptions" in the implementation of activities may be the following:

• excess food at night;
• irregularity of strength training, avoidance of cardio loads;
• non-compliance with diet, diet;
• sedentary lifestyle;
• lack of sleep;
• the regularity of drinking alcohol.

Visceral fat is a phenomenon common to any age and gender. Normalizing its specific gravity requires willpower, consistency and perseverance.

Video on how to get rid of visceral belly fat

Visceral fat, how to get rid of the belly, find out in the video clip:

https://www.youtube.com/watch?v=wSvfaed2ogg

How to get rid of visceral fat, see the video clip: