home » Engineering systems » Tips to help reduce subcutaneous fat to normal. Subcutaneous fat and fat of internal organs Does a person need subcutaneous fat

Tips to help reduce subcutaneous fat to normal. Subcutaneous fat and fat of internal organs Does a person need subcutaneous fat

10/12/2018

We continue the conversation about how to lose weight locally. Consider this topic from the perspective of fitness. Are there in all the variety of exercises those that solve the problems of the figure pointwise? There is no single answer to this question. Experts in the field of weight loss, both professional and amateur, in this matter are clearly divided into two opposing camps. And everyone is right in their own way.

Confused about body shaping, let's clarify what our goal is: burn fat (that is, reduce body weight) or correct the figure (that is, change volumes and lines). Because these two goals are not always achievable at the same time. If the main goal is to drop excess weight, for example, not only for aesthetics, but also for health, then cardio training, aerobics, swimming, strength exercises with multiple repetitions will help you, and all this against the background of a calorie deficit. That is specific fat burning. But in this case, local weight loss will not work. Fat will burn evenly throughout the body, and nothing can be done about it. Diets work in a similar way. There is no such diet that would affect a certain part of the body, because the blood flow for all parts is the same.

Real body shaping

Another thing is cases when the weight as a whole suits or almost suits, but there are complaints about individual places of localization of body fat. In women, this is usually the sides and abdomen, waist and hips. Correcting the figure in certain places is not an easy task. Various imperfections, such as wide hips or riding breeches, are designed by nature to store strategic reserves of nutrients. And fat from these areas goes last. But this is no reason to give up.

From my own experience, I will say that it is impossible to get rid of subcutaneous fat in individual places without affecting all the others, but you can direct all the energy of losing weight to these places. That is, observing the basic principle of effective fat burning "calorie deficit + physical activity", provide the main load to the problem areas and achieve obvious results. Against the general background, they will indeed be corrected faster. If you seriously set a goal, then after a few sessions you can notice changes for the better. A tangible and fairly stable result - in a few months.

At first, you will have to work hard to find exactly your direction in fitness. Because our task is to burn subcutaneous fat, and not just build muscle under it and become even more voluminous. In addition, many overweight people need to be smart about physical activity so as not to injure the heart, blood vessels, spine and joints. For this reason, many choose calmer, but no less effective programs like yoga and its closest relatives: Pilates, Callanetics, Bodyflex. Moreover, the gym for this pleasure is an optional condition. It is quite possible to do it at home, since there are a lot of videos on the Internet on this topic. The best option is to start from the gym in order to master the breathing technique and the nuances of distributing the load on the muscles under the guidance of a coach.

A few words about yoga

Actually, yoga, like its listed derivatives, is based precisely on the impact on individual muscle groups. Straining them for a rather long period of time and holding our breath, we create conditions for the activation of metabolic processes in the stress zone, which also contributes to the burning of subcutaneous fat. At the same time, through

muscle tone, the tissues are tightened, which means that the volume decreases, flabbiness is smoothed out, the shape becomes more expressive and chiseled. The impact is usually carried out on all muscle groups in turn, or the training can be devoted to working out a certain zone - this often happens in bodyflex. Much attention is paid to stretching. It is believed that when stretching for at least a minute, metabolic processes are also accelerated in the tissues and everything superfluous is gradually dissolved. It is also important that these exercises along the way help those who are losing weight keep their skin in good shape.

For prepared

Those who prefer and, most importantly, withstand more vigorous loads should pay attention to interval training - several approaches for each zone with breaks of a few seconds. As an option designed specifically for women, I personally like the legendary and ageless complexes of Cindy Crawford "The Secret perfect figure and How to Achieve Perfection. Several generations of women lost weight in the sides and hips with Cindy. In the first complex, there are especially many leg swings in different variations and this really helps to smooth out excessive roundness. There are some complaints about exercises on the neck and too much, as for me, the load on the hands. So that they do not become masculine muscular, but simply lose weight, it is important to take dumbbells no more than 1 kg.

An alternative to Cindy Crawford's training is the equally legendary Jillian Michaels programs. They are designed specifically for problem areas and are also built on the interval principle using cardio, aerobic and power loads. Alternating them, you can take turns working out the hips, waist, back, buttocks, or one thing that especially interferes with life.

In principle, jumping and ballet exercises in interval mode are well suited for the hips and buttocks with a total workout duration, including warm-up, of at least 40 minutes. So you can lose fat and tighten muscles with skin, and without unnecessary relief.

To get rid of a bulging belly, systematic cardio load, combined with a diet, and abdominal exercises are best of all. Just do not think that pumping the press will solve this problem alone. Muscles swing well under the fat layer, but in this case you won’t have to talk about losing weight. The waist becomes thinner in general in the last place and only in the process of overall weight loss. Hoop, hula hoop and twists by themselves do not make much sense without this and are only suitable in addition to the process. And the load on the lateral muscles, such as twisting, can generally increase the waist.

Conclusion: we want to significantly lose weight in the right places:

we limit the diet (you can’t do without it), but within reasonable limits, creating the necessary calorie deficit,
You can enhance the effect by warming wraps of these places during the workout, as well as massage and shower with anti-cellulite products after it.

With this approach, victory will definitely be yours.

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In this article, we will talk about why all people lose weight in different ways? I am often asked the question: “WHY GIRLS HAVE SUCH A BIG RESULT AND ME HAVE A COUPLE OF CENTIMETERS AND A STOP”?
I really want you to understand. The lack of results at first does not mean that the technique does not suit you and nothing works. If you had the opportunity to look inside yourself, you would understand what I am talking about.

Fat is not only subcutaneous and visceral (internal), but also intramuscular. Strictly speaking, all three types of fat are needed by the body - they save the human body and its internal organs from cold, physical influences (hold the organs in place), supply energy, help in the production of hormones, and so on. It's all about the ratio of internal and external fat. Many will be surprised to learn that some seemingly not fat people (thin) “carry” all the fat inside, that is, around the internal organs. But its excess is much more dangerous than an excess of subcutaneous fat!

The danger is the internal fat that accumulates in the liver and abdominal organs, and not at all its subcutaneous "brother". Internal fat cannot be seen or felt. Its share in relation to the total fat content in the body is small.

Why is internal fat dangerous? It does not affect the appearance, sits quietly in the abdomen, does not touch anyone. But at the same time, it actively releases elements of fatty acids into the bloodstream, they immediately attack the liver, which, in turn, has a short circuit, and away we go ... Excess insulin, increased pressure, increased levels of cholesterol and triglycerides (fat particles) in the blood - this condition is called "metabolic syndrome".
Abdominal (abdominal) fat - "pupil" of stress, cortisol concentrate
(stress hormone). When you are chronically anxious, the body unleashes a wave of cortisol on the internal systems and at the same time creates a "factory" for its processing - abdominal fat.
EXACTLY OVER HIM and Bodyflex works for the first time. It burns, first of all, internal fats, the most dangerous for our health. The organs begin to function better, and the overall tone increases. Hence, many have a state of flight, energy splashes over the edge, we get tired less and eat. We get enough sleep and forget about problems with the intestines.
If we were able to observe ourselves more deeply, then with a closer comparison of the state before and after Bodyflex, we would notice a huge difference. From here I will tell you that people who are engaged in BF do not look their real age.

Scientists examined more than 400 women and found that 40% of the subjects had increased levels of internal fat. For a healthy person, the norm of internal fat is not more than one liter. But for some girls, with seemingly external harmony (height 185 cm, weight 57 kg), the volume of internal fat reached three liters. The growth of internal fat is promoted by short-term diets (the so-called express diets). When you lose weight, you get rid of excess body weight, including internal fat, but when you abruptly return to your usual diet, fat is first deposited inside. This was also confirmed by the study described above: women with an excess level of internal fat more often resorted to diets, while respondents with a normal state of the body preferred to get rid of excess weight during regular physical activity.

Although visceral fat cannot be measured directly, research has shown that body fat is related to waist circumference. If you have belly fat, then you already have excess internal brown fat, which has begun its harmful activity, causing an increase in blood pressure and insulin resistance.

At the same time, many note that if earlier they could eat as much as they wanted and fat did not stick to them, then from a certain point, they became very sensitive to errors in the diet and fat begins to grow much faster than before.
Maybe you noticed? It seems that they have not recovered much, but it’s hard to breathe .... lethargy .... movements are a burden? We don't want to be like that, do we?

CONCLUSION: First of all, Bodyflex fights internal fats. Some people have less, some more. Whoever has a lot of them, changes in the figure will not be noticed immediately, but only after a little work. In any case, you must be sure that a lot of work is being done in the body. I had my appendix removed. Then I was young and skinny. The surgeon told me later: “Be careful, I cut out as much fat from your stomach as I didn’t cut out from the fat ones.” Then I thought it was a joke. Then, when I started to get fat by leaps and bounds, I remembered him more than once. Apparently, just such people who are able to gain many kilograms in a short time are those who carry the largest amount of internal fat. And I do not know of other methods that can burn this fat the way BF does. Sometimes I can’t call my weight loss in another word, like TAYU !!! Hence, a strong opinion, even if you do not weigh a ton, you need to deal with BF. First of all, this is health and only then weight loss, as a factor emanating from internal changes.

Consequences of alimentary obesity. It must be said that all cases are individual and manifest themselves in different ways. With obesity, all organs suffer, metabolism is disturbed, all sorts of secondary diseases and conditions join, and obesity causes quite a lot of purely physical inconvenience.

Male, 49 years old, body weight about 150 kg. He died of heart failure due to hypertension. Legs. Yes, similar to the legs of drug addicts, published in many posts below. The mechanism is similar - lymphostasis due to large body weight + thrombophlebitis often + atherosclerosis of the arteries of the lower extremities = trophic disorders

Trophic ulcers have already formed here.

Another problem of overweight people is diaper rash. In fat folds, they are very often formed, especially in the warm season and with insufficient skin care. Here it is very clearly visible that where the stomach hung there are huge diaper rash, with epidermal defects and a weeping surface.

The thickness of the subcutaneous fatty tissue at the level of the navel is about 11 cm. Normally, it is about 2.5-3 cm. In addition, the greater omentum and umbilical hernia are abundantly lined with fat and an umbilical hernia (lower left).

Heart. In addition to the sharply increased size, attention is drawn to a large number of fat under the outer shell (fatty heart). A reddish hue due to incipient rotting - corpses of obese people begin to rot faster than normal ones.

Left ventricle. In addition to the expansion of the cavity, wall hypertrophy is visible (a person had hypertension).

Here is a normal heart for comparison

Source:

mossudmed.livejournal.com

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More and more people in modern world face the problem of being overweight. There are many ways to deal with it, but to achieve good results, you should understand the very concept of fat and the reasons for its appearance.

The problem of excess weight arises mainly due to excessive deposits of subcutaneous fat, which at first does not particularly affect the state of health, but rather causes discomfort.

However, there is another type of body fat, which can not only spoil the mood with its appearance, but also bring a lot of health problems - visceral fat.

Visceral (deep, abdominal, visceral, or trunk) fat- this is one of the types of body fat that accumulates not in the subcutaneous layers of the body, but around the vital organs of the abdominal cavity. It is present in the body of every person and protects the organs from possible external damage, warms them, and in fact is a reserve source of nutrition, energy, which will be used in case of emergency.

Its presence in small quantities does not cause any harm to humans. This type of body fat becomes dangerous when there is an excess of it in the body. The blood supply to the internal organs is deteriorating. The risk of developing cardiovascular diseases, diabetes mellitus, and oncological diseases increases.

There are several reasons for the appearance of this type of fat:

1. Heredity.

The tendency to develop deep fat can be passed from parent to child.

2. Lack of physical activity.

People who lead an inactive lifestyle are at a higher risk of developing excess belly fat than those who are physically active.

3. Improper nutrition.

Eating fatty, high-calorie foods, sweets, starchy foods, eating disorders - all this contributes to excessive accumulation of fat.

4. Men are prone to the appearance of deep fat more than women - this is due to the work of hormones.

Drinking alcohol, which is somewhat more characteristic of the male half of the population, can cause a malfunction in hormones, which leads to excessive deposits of visceral fat. Women catch up with men in terms of belly size, when they enter menopause, the level of estrogen (female sex hormone) drops.

5. Lack of sleep and stress.

Everyone knows that it is difficult to stop and not overeat, seizing stress, but not everyone knows that chronic lack of sleep, insomnia lead to the appearance of a tummy. Although this is also simply explained - the exhausted body begins to prepare for difficult times, putting aside more in reserve.

The presence of deep fat in the amount of 10-15% of the total body fat is considered the norm.

You can check the presence of excess internal fat in the body by measuring the waist.

For women, an indicator of 88-89 cm is considered the norm, for men 94-101 cm. The calculation of the body mass index, at which the mark of 25 is considered the norm, can also indicate possible problems.

It is worth remembering about the individual features of the human structure, you can find out whether the amount of visceral fat is normal using the calculation according to the formula - “growth - 100”, if the indicator is significantly exceeded, there is an excess of visceral fat.

Now there are special scales on sale that can determine the percentage of body fat, so there indicators 1-12 are considered the norm, from 13 to 59 excess, respectively, the larger the number, the worse it is for your health.

The discomfort from the presence of visceral fat can be seen in the fact that it becomes difficult to breathe at times, the body sweats even with a slight load, there is a constant feeling of fatigue, weakness.

Excess internal fat can affect the functioning of vital organs and worsen the condition of the body as a whole:

The liver and kidneys can no longer cope with stress, which can lead to slagging.
Atherosclerosis, arterial hypertension occurs faster.
Displacement of the diaphragm, which in turn puts pressure on the heart and lungs, which can cause shortness of breath.
Work failures gastrointestinal tract. risk of fatty liver disease.
Interruptions in the work of the heart. Which can lead to heart attacks and strokes.
There are problems with the spine, which can lead to the appearance of sciatica and hernia. Progressive osteoporosis.
Oxygen starvation of the body.
The emergence of cancer.
Increased risk of disease diabetes.
Violation and changes in the hormonal background of a person, infertility, in men there is a decrease in testosterone levels, potency decreases.
Varicose veins of the pelvic organs and lower extremities develop.

Another danger is that it is quite difficult to determine the excess of internal fat, in order to make sure that there is a problem, you will need to undergo an MRI and computed tomography study, and you will also have to pass a series of tests.

The next problematic moment - quickly, with the help of liposuction and other methods, it is really possible to get rid of only subcutaneous fat, but visceral fat, tightly enveloping our intestines, liver, kidneys, cannot be removed.

As well as from subcutaneous fat, while visceral fat is burned more easily.

The first assistant in the fight against abdominal fat will be diet and normalization of the diet. Meals should be rational and balanced: proteins, fats and carbohydrates. Nutrition should be fractional, you need to eat often, but a little bit. Preference should be given to food baked, boiled or steamed.

You should not starve or restrict yourself in food, you should eat food at the first request of the body (the body tends to accumulate fat for the future). Breakfast should not be skipped. Dinner should be light, preferably consisting of vegetables or fruits. It is better to replace simple carbohydrates with complex ones and combine foods correctly.

It is necessary to count calories, their number should not exceed 1200 kcal per day.

The basis of the daily diet should be fresh vegetables, their amount should be 70% of the food consumed. In fermented milk products, the percentage of fat content should not exceed 2.5% (ideally, dairy products with one percent fat content should be consumed).

The diet should consist of lean meat, egg whites, fish, porridge on the water, durum wheat, cereals and bran. Dried fruits are ideal for snacking throughout the day. Be sure to include fiber in your diet.

L-Carnitine, incoming composition meat and fish, stimulates the burning of fats, for this it is worth eating lamb, young veal, rabbit meat, venison, crab meat and poultry. Ginger is a good remedy for burning fat, it can be added to tea (in terms of getting rid of fat, green is better) or salads. Useful celery, apples, blueberries, oranges and other citrus fruits.

Fast food, fatty meat, confectionery, oils and margarine, carbonated sweet water, juices in tetra packs should be excluded from the menu, the amount of consumption should be reduced, and if possible, alcohol should be completely excluded. Don't eat sandwiches.

The drinking regimen is also important, 1.5 water should be consumed per day - it will help flush out toxins from the body. In order for the diet to give the desired effect, it must be used in combination with sports.

The main means in the fight against excessive accumulation of visceral fat are physical exercises. The fight should begin with getting rid of subcutaneous fat, then the body begins to use the body fat.

Particular attention should be paid to the accumulation muscle mass which will help increase the energy consumption expended by the body.

In physical activity, preference should be given to running (here you should carefully monitor the pulse to avoid interruptions in the work of the heart), swimming, cycling.

Will help tennis, skating and snowboarding, walking, active sport games outdoors (football, basketball, volleyball).

It is important to pay attention to proper breathing - the body should not experience oxygen starvation.

An ideal tool in the fight against visceral fat is cardio training. 10-20 minutes a day of intensive training on them will speed up the metabolic process, which will help drive the right amount of fat.

At home, fitness and aerobics will help solve the problem with excessive body fat. Running in place will also come to the rescue in the fight against excess fat, it should be given from 20 minutes per approach 3-4 times a week.

Cardio loads include jumping in place or with a rope, 5-7 minutes a day is enough to achieve a good result.

Abdominal exercises can not only strengthen the abdominal muscles, but also get rid of internal fat, for a better effect, insulate the abdominal area (a warm sweater or natural wool belt will help with this) - this will speed up fat burning, while abdominal exercises should be varied :

- classical press.

Take a position lying on your back, bend your elbows behind your head. Bend your legs at the knees, feet pressed to the floor.

- Press the other way around.

Take a supine position, raise straightened legs until a right angle is formed.

- Lifting the body with twisting.

The principle is the same as with the classic press, only when lifting, the left elbow should touch the right knee and vice versa.

- Double press - is a more difficult exercise that requires a lot of power.
- Rotation of the legs in the prone position.

Press exercises can be done almost every day, but experienced trainers recommend doing this type of load 3-4 times a week.

It is worth remembering that the load should be increased gradually, alternating between power and aerobic. It is also worth gradually increasing the intensity of training. Sports should take place after 1.5-2 hours after eating. A weight loss of 0.5 kg per week is considered the norm.

I hope that you figured out what abdominal internal fat is, why it is dangerous for the body, the reasons for its formation and methods, and learned how to remove visceral fat from the waist for men and women.

It is important to know, with all your efforts, that the complete disposal of visceral fat threatens with anorexia, which will cause great harm to health. And after 40 years, an increase in body fat is a normal process.

Not all people are aware that obesity is not only a cosmetic problem. Excess fat can cause irreparable harm to the body. The role of fat in the body is to serve as a store of energy and protection from the cold. The reserves are replenished by daily meals. If their number is above the norm, fat from a harmless reserve turns into a threat to health.

Internal fat is located in the abdominal cavity and protects the vital organs from damage. The cells of the internal fat are larger than those of the subcutaneous fat, so they are more resistant to decomposition processes. Also, visceral fat is insensitive to insulin. It affects energy balance and metabolic processes.

Everyone has fat around their internal organs. When accumulated in large quantities, it poses a serious danger. First of all, it manifests itself in people who eat improperly, lead a sedentary lifestyle, and have hormonal disorders. Excess adipose tissue accumulates around the liver, kidneys, intestines, gallbladder, genitals, squeezing them and disrupting the outflow of lymph and blood circulation.

Excess fat is dangerous for the body:

It is insensitive to insulin, so it can increase the level of this hormone in the blood, provoking the appearance of diabetes and cancer.
Violates the hormonal background.
Metabolic processes are deteriorating.
It can cause diseases of the heart, liver, gastrointestinal tract.
It provokes the appearance of vascular diseases (atherosclerosis, varicose veins).

Important! Normally, the ratio of subcutaneous fat to internal fat is 9 to 1. If the amount of visceral fat exceeds 10% of the total, you should think about how to remove internal fat

Internal obesity can be diagnosed on tomography, using magnetic resonance or a caliper (measuring device for fat folds). You should know that a waist circumference of more than 89 centimeters is considered dangerous for women, and more than 100 centimeters for men.

You can get rid of internal fat by reviewing your diet. It is the right diet that helps to reduce adipose tissue, improves metabolic processes.

It is necessary to monitor the calorie content of the diet: the first month you need to consume 1200 kcal per day. Gradually, calorie content can be increased, but on condition that a person burns as many calories as he consumes.
80% of the diet should be natural fiber - vegetables, fruits, cereals. The consumption of animal fats, on the contrary, is minimized. Simple carbohydrates are also excluded from the diet.
It is forbidden to starve: even if you manage to reduce the fat layer, it will be stressful for the body. After returning to a normal diet, the lost kilograms will return.
Perfect option - fractional nutrition. You need to eat 5-6 times a day in small portions.
It is best to cook food by steaming or boiling, occasionally you can treat yourself to stews, but fried foods will have to be abandoned.
To effectively combat excess adipose tissue, you need to follow the drinking regime - drink at least 1.5-2 liters of pure non-carbonated water per day.
Fat burners give a good effect, but you should know that they are useless if a person does not play sports. With active physical exertion, glycogen is burned. Only when the body has depleted glycogen as an energy source, it is the turn of internal fat.
It is worth enriching your diet with natural fat burners - citrus fruits, ginger, cinnamon, green tea, celery, apples.
A bowel detox procedure is also recommended. This will help not only pharmaceutical preparations, but also regular fasting days. For starters, such days can be held once every 2 weeks. If you feel good, you can do it more often.
The last meal should take place no later than 4 hours before bedtime.
It is recommended to start the morning with a glass of warm water. You can add lemon juice or a couple of mint leaves there. This simple method will start the digestive processes and at the same time drown out the feeling of hunger.
Snacks should also be useful: a handful of berries, a glass of kefir, an apple, natural yogurt is what you need to get rid of the aching feeling of hunger.

Foods to include in your diet:

Lean meats (chicken, rabbit, turkey, veal). Fish (pollock, hake, pangasius, carp, pike), sometimes seafood.
Groats - oatmeal, buckwheat, barley, millet, wheat.
Fruits and berries: citrus fruits, apples, cherries, cherries, pineapple. As well as pears, raspberries, etc.
Vegetables: leafy greens, bell peppers, carrots, cabbage, pumpkin, zucchini. As well as patissons, cucumbers, tomatoes, avocados.
Eggs (no more than 1 per day).
Vegetable oil- olive, corn, linseed, sunflower.
Nuts (pine nuts, almonds, peanuts, hazelnuts, pistachios).
Biscuits, whole grain bread.
Low-fat dairy products: kefir, yogurt, natural yogurt without additives, hard cheese, sour cream.
natural juices without sugar, compotes, still mineral water, green tea.

Exclude from the menu:

Pastries, confectionery, bread from flour of the highest grade.
Canned food, smoked meats, marinades, purchased sauces and mayonnaises.
Sausages.
Spicy spices - they stimulate the appetite.
Rich broths, fatty meats and fish.
Butter, cream, full fat milk and dairy products.
Fast food.
Alcohol, carbonated drinks.

Knowing about the danger of internal fat for a person, how to get rid of it quickly and effectively? Of course, with the help of sports loads. The best effect is a combination of strength and cardio exercises. Cardio (running, swimming, jumping, aerostep, cycling) contribute to the rapid burning of calories. Power loads improve endurance, the condition of muscle tissue and skin. It is unlikely that anyone would want to have a thin, but flabby body. The optimal distribution of loads is as follows: 3 times a week strength training and 3 - cardio. You can combine them in one workout: you need to start the lesson with a warm-up and 15 minutes of cardio, finish with cardio loads and stretching.

The most effective exercises for fighting visceral fat at home are the following:

Run in place. Starting position - standing, legs slightly apart. You need to imitate running, raising your knees high. You can start the exercise from a minute, gradually increase the duration to 2-3 minutes.
Planks. Can be alternated different types planks so that all types of muscles are involved. Side plank (starting position - on one elbow and leaning on the foot, the second arm is raised up) 30 seconds, plank on the elbows (emphasis on the elbows and foot, body parallel to the floor), plank to change positions (right arm and left leg are torn off from floor and stretched out, fix for 15 seconds and change position).
Pull knees to chest. Starting position - bar on outstretched arms. You need to imitate running, trying to pull your knees as close to your chest as possible. Make a minute and slow down the pace, trying to raise the knee as high as possible and fix for 5-10 seconds.
Retraction of the abdomen. Pose - the usual "cat". Basic bodyflex exercise. While inhaling, try to draw in the stomach as much as possible and arch your back, while exhaling - complete relaxation. Do 10-15 times.
Twisting. Starting position - lying on your back, knees bent. You need to rise so that the shoulder blades come off the floor, and try to touch the right knee with your left hand and vice versa. Do 2 sets of 15 reps.
Pendulum. Lying on your back, you need to raise your legs at an angle of 90 degrees. Alternately tilt both legs to the right and left to the maximum mark, without touching the ground. Do 2 sets of 15 reps on each side.
Weight press. You will need 2 dumbbells or water bottles. It is advisable to dose the load on your own, according to your well-being. Clamp one dumbbell between the feet, take the second with both hands. Starting position - lying down, hands behind the head, legs with dumbbells are even. On the count of one, raise your arms and legs, twisting your torso. It is desirable that the dumbbells touch each other. Hold for 5 seconds and slowly lower. Do 3 sets of 10 times.
Mill. Starting position - standing on the floor, holding dumbbells in your hands. Make a tilt of the body, raise one arm all the way up, and turn the torso with the other dumbbell to the right, fix for 10 seconds and change position. Feel how the muscles of the lateral press work. Do 15 times on each side.

Even more useful and effective exercises that will help bring the tummy in order and make it flat are presented in the video below.

drown out

subcutaneous fat

in the human body will not work if you take this phrase literally. Fat will not melt from being in the sauna and will not come out through the pores if wrapping procedures are carried out. The only way to get rid of body fat is to create a calorie deficit.

When losing weight, phrases such as “melt fat”, “burn fat”, “melt fat” are often used. People who are not versed in anatomy, physiology and medicine refer to subcutaneous fat as if it were a layer of fat on meat intended for frying. Trainers incompetent in this matter, articles in magazines and on weight loss websites suggest melting fat with sauna trips, body wraps, running and exercising in warm clothes.

Fat does tend to change its state from solid to liquid when heated, but the temperature must be very high - for example, as during cooking. Without harm to health, it will not be possible to achieve such a state, and if it were possible, melted fat would occupy the same volume as solid fat - there is no way for it to go outside.

The myths that fat can be melted during bathing trips or body wraps flourish, despite scientific evidence. It seems to people that everything is natural - when heated, the layer of fat melts and comes out through the pores. At the same time, the weight also decreases, and the person may even look a little thinner. In fact, water comes out through the pores with dirt and sebum, which is secreted by the sebaceous glands. Due to the loss of water, weight loss also occurs, and for the same reason volumes can go a little - no more than a centimeter. Changing the amount of water in the body really has a big impact on weight and volume: some women are well aware that before menstruation, the body tends to retain water, resulting in swelling and weight gain.

Wraps with cellophane and special materials also do not work: they make the skin sweat, but no more. Even more dangerous is playing sports with such wraps, the myth about their effectiveness for weight loss is very common. But active physical work with dehydration is very unhealthy.

The only way to lose fat is to burn more calories than you consume. With a calorie deficit, the body looks for other sources of energy - the most accessible is fat and muscle. If at the same time you play sports and eat more proteins, then you don’t have to worry about the safety of muscles - the body will lose weight only due to fat.

And there are many ways to create a calorie deficit. You can just eat less, while maintaining the same activity. You can go on a strict diet, but keep in mind that after a while the body will get used to small doses of nutrients and begin to consume less. You can increase your activity - walk more, run, play sports. You can strengthen your muscles, because muscle tissue requires energy even at rest, so the more muscle, the more calories it takes to maintain them.

How to melt subcutaneous fat

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Is visceral fat dangerous?

Excess fat is dangerous for the body:

It is insensitive to insulin, so it can increase the level of this hormone in the blood, provoking the appearance of diabetes and cancer.
Violates the hormonal background.
Metabolic processes are deteriorating.
It can cause diseases of the heart, liver, gastrointestinal tract.
It provokes the appearance of vascular diseases (atherosclerosis, varicose veins).

Important! Normally, the ratio of subcutaneous fat to internal fat is 9 to 1. If the amount of visceral fat exceeds 10% of the total, you should think about how to remove internal fat

You can get rid of internal fat by reviewing your diet. It is the right diet that helps to reduce adipose tissue, improves metabolic processes.

It is necessary to monitor the calorie content of the diet: the first month you need to consume 1200 kcal per day. Gradually, calorie content can be increased, but on condition that a person burns as many calories as he consumes.
80% of the diet should be natural fiber - vegetables, fruits, cereals. The consumption of animal fats, on the contrary, is minimized. Simple carbohydrates are also excluded from the diet.
It is forbidden to starve: even if you manage to reduce the fat layer, it will be stressful for the body. After returning to a normal diet, the lost kilograms will return.
The ideal option is fractional meals. You need to eat 5-6 times a day in small portions.
It is best to cook food by steaming or boiling, occasionally you can treat yourself to stews, but fried foods will have to be abandoned.
To effectively combat excess adipose tissue, you need to follow the drinking regime - drink at least 1.5-2 liters of pure non-carbonated water per day.
Fat burners give a good effect, but you should know that they are useless if a person does not play sports. With active physical exertion, glycogen is burned. Only when the body has depleted glycogen as an energy source, it is the turn of internal fat.
It is worth enriching your diet with natural fat burners - citrus fruits, ginger, cinnamon, green tea, celery, apples.
A bowel detox procedure is also recommended. This will help not only pharmaceutical preparations, but also regular fasting days. For starters, such days can be held once every 2 weeks. If you feel good, you can do it more often.
The last meal should take place no later than 4 hours before bedtime.
It is recommended to start the morning with a glass of warm water. You can add lemon juice or a couple of mint leaves there. This simple method will start the digestive processes and at the same time drown out the feeling of hunger.
Snacks should also be useful: a handful of berries, a glass of kefir, an apple, natural yogurt is what you need to get rid of the aching feeling of hunger.

Useful and harmful products

Foods to include in your diet:

Lean meats (chicken, rabbit, turkey, veal). Fish (pollock, hake, pangasius, carp, pike), sometimes seafood.
Groats - oatmeal, buckwheat, barley, millet, wheat.
Fruits and berries: citrus fruits, apples, cherries, cherries, pineapple. As well as pears, raspberries, etc.
Vegetables: leafy greens, bell peppers, carrots, cabbage, pumpkin, zucchini. As well as patissons, cucumbers, tomatoes, avocados.
Eggs (no more than 1 per day).
Vegetable oil - olive, corn, linseed, sunflower.
Nuts (pine nuts, almonds, peanuts, hazelnuts, pistachios).
Biscuits, whole grain bread.
Low-fat dairy products: kefir, yogurt, natural yogurt without additives, hard cheese, sour cream.
Natural juices without sugar, compotes, still mineral water, green tea.

Exclude from the menu:

Pastries, confectionery, bread from flour of the highest grade.
Canned food, smoked meats, marinades, purchased sauces and mayonnaises.
Sausages.
Spicy spices - they stimulate the appetite.
Rich broths, fatty meats and fish.
Butter, cream, full fat milk and dairy products.
Fast food.
Alcohol, carbonated drinks.

The best sports exercises

The most effective exercises for fighting visceral fat at home are the following:

Run in place. Starting position - standing, legs slightly apart. You need to imitate running, raising your knees high. You can start the exercise from a minute, gradually increase the duration to 2-3 minutes.
Planks. You can alternate different types of planks so that all types of muscles are involved. Side plank (starting position - on one elbow and leaning on the foot, the second arm is raised up) 30 seconds, plank on the elbows (emphasis on the elbows and foot, body parallel to the floor), plank to change positions (right arm and left leg are torn off from floor and stretched out, fix for 15 seconds and change position).
Pull knees to chest. Starting position - bar on outstretched arms. You need to imitate running, trying to pull your knees as close to your chest as possible. Make a minute and slow down the pace, trying to raise the knee as high as possible and fix for 5-10 seconds.
Retraction of the abdomen. Pose - the usual "cat". Basic bodyflex exercise. While inhaling, try to draw in the stomach as much as possible and arch your back, while exhaling - complete relaxation. Do 10-15 times.
Twisting. Starting position - lying on your back, knees bent. You need to rise so that the shoulder blades come off the floor, and try to touch the right knee with your left hand and vice versa. Do 2 sets of 15 reps.
Pendulum. Lying on your back, you need to raise your legs at an angle of 90 degrees. Alternately tilt both legs to the right and left to the maximum mark, without touching the ground. Do 2 sets of 15 reps on each side.
Weight press. You will need 2 dumbbells or water bottles. It is advisable to dose the load on your own, according to your well-being. Clamp one dumbbell between the feet, take the second with both hands. Starting position - lying down, hands behind the head, legs with dumbbells are even. On the count of one, raise your arms and legs, twisting your torso. It is desirable that the dumbbells touch each other. Hold for 5 seconds and slowly lower. Do 3 sets of 10 times.
Mill. Starting position - standing on the floor, holding dumbbells in your hands. Make a tilt of the body, raise one arm all the way up, and turn the torso with the other dumbbell to the right, fix for 10 seconds and change position. Feel how the muscles of the lateral press work. Do 15 times on each side.

Even more useful and effective exercises that will help bring the tummy in order and make it flat are presented in the video below.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Mar 21 2017

Many people want to find a toned, slender body, and are trying to get rid of unnecessary weight in all sorts of ways. Not everyone realizes that obesity is not a problem of appearance, but of the healthy functioning of the body, and internal fat is much more harmful than visible subcutaneous fat. Learn how to burn internal fat in the body.

What is visceral fat

The human body needs a subcutaneous fat layer - this is a reserve supply of vital energy and protection from the cold. Daily nutrition replenishes fat reserves, but when their amount exceeds the norm, fat begins to be deposited not under the skin, but around the organs. Internal fat in humans is located in the abdominal cavity near the vital organs (lungs, liver, heart, stomach, kidneys). It is called visceral.

Excess abdominal fat can occur due to the use of high-calorie foods, lack of exercise, and the presence of addictions. It is easy to determine the excess concentration of internal fat - an external sign is a visually bulging belly. The increase in waist circumference is especially noticeable against the background of other parts of the body that have retained the same proportions.

Why is visceral fat dangerous?

If the amount of internal fat deposits does not exceed the permissible level, they serve as protection for the organs from external damage, as a "insulation" and a reserve source of energy. Excess fat inside the abdomen is dangerous to health and can provoke the development of a number of diseases:

increased cholesterol, which causes a disorder of the cardiovascular system;
Alzheimer's disease;
elevated levels of insulin in the blood can cause oncological diseases (breast, colon cancer);
complications of the hormonal background, leading to metabolic disorders;
development of atherosclerosis;
fatty hepatosis (liver disease);
phlebeurysm.

The norm of visceral fat

A healthy ratio of subcutaneous to visceral body fat is roughly 90% to 10%. The norm of visceral fat is 10% of the total mass of the entire body fat in the body. Normal indicators of abdominal fat for men and girls are slightly different. There are several ways to diagnose the percentage of internal obesity:

by the method of nuclear magnetic resonance or computed tomography;
caliper - a device that measures the thickness of fat folds;
determining the waist in centimeters with a measuring tape;
by calculating the coefficient of the proportional ratio of the waist circumference to the circumference of the hips;
consulting a doctor for a thorough diagnosis.

The norm of visceral fat in a woman's body

Women are less prone to the formation of a fatty layer inside the abdominal cavity than men. Especially lucky are the owners of a pear-shaped physique, with a thin waist and lush hips - they are practically not prone to the formation of internal fat deposits. When measuring the waist, a critical indicator for girls is 88 cm, a value below this figure is the norm of internal fat in a woman's body, and above is already an excess.

The norm of visceral fat in men

Although men are less prone to cellulite than girls, they are more prone to the accumulation of internal fat. Male hormones cease to fight with the fatty layer, and the abdominal organs become overgrown with it. The norm of visceral fat in men is a waist circumference of no more than 94 cm. Indicators exceeding this norm indicate obesity and serious health problems.

Visceral obesity

With visceral obesity, the internal organs cannot function normally, since the fatty membrane around them increases significantly. A person constantly feels tired, it becomes difficult to breathe, there is increased sweating, frequent mood swings. With internal obesity, the risk of diabetes and cancer increases significantly. The main causes of visceral obesity are:

Unbalanced diet - the number of carbohydrates in the diet significantly increases the number of proteins.
A sedentary lifestyle - the lack of proper exercise in the form of outdoor activities, complex exercise, walking distance.
Genetic predisposition - if parents suffer from obesity, the risk of internal obesity in children increases.

Visceral obesity in men

Fat deposits in men tend to accumulate around the internal organs, and not under the skin. It is not uncommon for men who love beer to have a strongly protruding belly - this is quite reasonable, since beer is the enemy of the male hormone. Testosterone, as a result of visceral obesity in men, is replaced by female hormones, which can lead to impotence and infertility.

Visceral obesity in women

After the age of forty, production decreases female hormones, metabolic processes slow down, and the likelihood of visceral obesity in women increases significantly. Internal obesity in young girls is one of the causes of infertility. When the genitals inside the abdomen are covered with a fatty layer, it is almost impossible to get pregnant. Women with an apple-shaped figure need to immediately deal with the first signs of excess weight, because they are more prone to internal obesity than girls with other body types.

How to get rid of visceral fat

When wondering how to remove internal fat, people forget about the well-known rules for losing weight. If you want to remove visceral fat from the abdomen, gain a beautiful healthy body and look attractive, you should adhere to these basic principles:

It is necessary to eat right, giving up high-calorie foods and "fast" diets, so that excess weight begins to disappear. The diet should be balanced - proteins predominate, complex carbohydrates should be consumed in the morning.
Be sure to exercise regularly, walk, run, actively rest. Physical exercise- the main weapon in losing weight.
Should be fought with bad habits- Smoking and alcohol will not let you lose weight, but only increase it.
You need to normalize sleep and adjust the daily routine. It is recommended to sleep at least seven hours a day, fall asleep and get up every day at the same time.
To speed up the metabolism, it is supposed to drink plenty of water - 2 liters per day.
It is advisable to avoid stress, reduce nervous tension, relax more often.

Video: how to get rid of visceral fat

Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment based on the individual characteristics of a particular patient.

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