After reading part 1, by now you know that your abdominal weight, that visceral fat, is an indicator of your overall health. That’s why getting rid of visceral fat is not just about exercise.
In fact, we have verifiable research that shows that visceral fat around your internal organs, increases your risk of diabetes, inflammatory-related diseases, and intestinal cancer.
And, it is a strong predictor of all different types of mortality in men.
➡ Having stronger abdominal muscles will not just improve how your clothes fit, it will improve your balance and the stability of your spine, and reduce the potential for lower back pain.
There’s plenty of motivation to reduce the amount of belly fat you’re carrying and to work on improving your abdominal and core muscles.
And, there are multiple health reasons why getting rid of visceral fat is not just about exercise.
So, how to do it?
Getting those great abs, (never mind a “six-pack”) will take more than just a few crunches every day or lifting some weights at the gym.
➡ The muscles you develop must not be covered by fat under the skin, or all your exercising will have been for nothing.
If you just want to feel better, you’ll have the strength and stability in your spine. But if you’re going for “looks” it won’t happen while the muscles are covered by that visceral fat.
➡ Exercises that will build your abdominal and core strength include a variety of “plank” moves.
➡ However, if you prefer a less strenuous way to strengthen your abs, don’t underestimate the effectiveness of Yoga or Pilates. Each offers multiple ways of attaining your goals with gentle exercises.
➡ Each keeps the spine stabilized and work both the back and the abs for a very effective and efficient exercise.
But, beyond exercise routines, take a look at what you can do to reduce the amount of fat that cover those muscles.
1. Reduce Your Stress (even the kind you’re not even aware of!)
-Visceral fat develops with the chronic release of cortisol. This is the hormone that is responsible for the fight or flight response in your body when you’re under stress.
Although cortisol can save your life under a physically stressful condition, abnormal amounts are produced under chronic stress, resulting in deposits of that visceral fat around your internal organs.
Your first goal should be to reduce your stress by using specific relaxation techniques or removing the factors that are causing stress in your life.
➡ Meditation and again, Yoga, can do that for you if you give it a try, promise. See the links at the bottom of the page to learn why and how to get started.
2. Sleep is another factor that raises the amount of cortisol released in your body. When you’re chronically sleep deprived the same consequences can occur.
Again, links to help you better understand about sleep are at the bottom of the page.
3. You know that sugar is addictive. It spikes your blood sugar (which matters even if you’re not a diabetic), is high in calories, has almost no nutritional value and will cause you to gain weight.
➡ Instead of sugar-loaded foods and snacks, look for those low in carbohydrates and higher in fat because it will take longer to digest and make you feel fuller for a longer period of time.
➡ When you’re reducing the amount of sugar and simple carbs (which turn into sugar) in your system, you’ll want to replace those foods with those that are higher in fats. Do you need help to get rid of sugar addiction? Links provided below.
4. Monounsaturated fats (see my article on MUFA Weight Loss below) are healthy for your brain and make you feel fuller longer.
Your waistline says more about your health than about the clothes you can wear.
While localized exercises are important for developing abdominal muscle, cardiovascular exercise is important for burning off that hidden fat under your skin.
I know you’ve heard it before, probably more times than you’d like, but I only prescribe reality.
“The truth will set you free” applies to all areas of our lives.
The truth to face here is that there is no way around a healthy diet and exercise, whatever type and speed work for you, when chasing good health and strength.
Click the links below for more information
**This is a 5 part series-See the Menu on the right side of the page, under the category Special Reports for the remainder of the series.