The fat that accumulates inside the belly, called visceral fat, can be eliminated by doing exercise, especially aerobic exercise, such as walking or cycling, or those that combine the cardiovascular part with strength exercises, such as functional gymnastics or crossfit. , for example. This way, the body will burn calories and reduce the accumulation of fat in the abdominal region and the rest of the body.
It is important to remember that, in addition to physical exercise, you must combine a diet that facilitates fat burning, as those rich in sugar and fat facilitate the accumulation of fat and belly growth. Check out what the diet should be like to eliminate visceral fat.
Visceral fat is very dangerous, as it increases the risk of developing diseases such as diabetes, high blood pressure and heart disease, in addition to causing the bulging belly that many people do not like to have. Some of the main ways to eliminate it efficiently are:
Watch the video with the best exercises to eliminate visceral fat:
1. Brisk walk or run
Walking or running exercises increase your heart rate, speed up your metabolism and are therefore a great way to lose visceral fat. However, to achieve good results, it is necessary to practice this modality for at least 30 minutes to 1 hour, 3 to 5 times a week.
Check out how to do a running workout to burn fat.
2. Jump rope
Jumping rope is a great exercise, as it is intense, and 30 minutes of this practice can cause the loss of 300 calories, in addition to helping to tone the muscles of the legs, thighs, butt and abdomen.
This exercise is not recommended for those who have osteoarticular problems in their knees, and it is also recommended to have sneakers that better absorb the impact of jumping.
3. Functional exercises
Good functional training, guided by a physical education professional, can cause a large loss of calories and reduce visceral fat in a few weeks. This type of activity consists of exercising without the use of gym equipment, using your own body weight, and the help of elastic cables, small weights and balls, for example.
As they are very dynamic exercises and designed according to each person’s goals, functional gymnastics is highly recommended for those who want to lose weight and lose fat, as well as helping to strengthen the muscles of the body, including the abdomen, lower back, butt and thighs. Check out some functional exercise options.
4. HIIT
HIIT, also called high-intensity interval training, is also an exercise option that helps eliminate visceral fat, as it favors increased metabolism, which helps with the fat loss process, in addition to promoting improved physical conditioning. and regulate blood pressure.
This type of exercise consists of performing a certain exercise at high intensity for a period of 30 seconds to 1 minute, resting for the same time and then performing the exercise again. The number of exercise repetitions must be established by the physical education professional according to the person’s objective and cardiorespiratory capacity. See more details about HIIT training.
5. Cycling
Cycling is a great way to eliminate visceral fat, as it works the cardiovascular part and can cause intense calorie burning. To do this, the exercise must be practiced at least 3 times a week, for 30 to 60 minutes, and intensely, without just taking a walk.
Thus, cycling can burn up to 400 calories per hour, in addition to strengthening your legs and abdomen.
6. Do crossfit
Crossfit is a great form of exercise for burning calories and eliminating visceral fat as it is very dynamic and uses several muscle groups at the same time. This way, in addition to losing weight, it also improves physical capacity, increases resistance and strengthens muscles.
Crossfit can be practiced in weight training gyms, in dedicated gyms or at home, with the guidance of a physical educator. Check out how to start practicing CrossFit, with some exercise options for beginners.
7. Dancing
Dancing is a great form of aerobic exercise, and when practiced at least 3 times a week, it is excellent for losing abdominal fat. Some modalities include zumba, fitdance, ballroom dancing or hip hop, for example, and are capable of eliminating up to 600 calories in 1 hour, in addition to combating depression, improving balance and improving posture.
Watch the following video and learn the importance of nutrition for localized fat loss:
