The fat that accumulates inside of the belly, called visceral fat, can be eliminated with the practice of exercises, mainly cardio, such as walking or pedaling, or those that combine part cardio with strength exercises, such as gymnastics, functional or crossfit, for example. In this way, the body will burn calories and decrease the fat accumulation in the abdominal region and in the rest of the body.
It is important to remember that, in addition to the physical exercises, you must combine a diet that facilitates fat-burning, as those rich in sugars and fats make it easy to accumulation of fat and growth of the belly. Check out how should be the diet to eliminate visceral fat.
The visceral fat is very dangerous, because it increases the risk of developing diseases such as diabetes, high blood pressure and heart disease, in addition to causing the belly emphasize that many do not like to have. Some of the main ways to eliminate it efficiently are:
1. Brisk walking or jogging
Exercises walk or run intensify the heart rate, accelerate the metabolism and are, therefore, a great way to lose visceral fat. However, to reap good results, it is necessary to practice this modality for at least 30 minutes to 1 hour 3 to 5 times per week.
Check out how to do a running workout to burn fat.
2. Jump rope
Jump rope is a great exercise because it is intense, and 30 minutes in this practice is able to cause the loss of 300 calories, in addition to helping to tone the muscles of the legs, thighs, thighs, butt and abdomen.
This exercise is not recommended for those who have problems osteoarticular knee, being also recommended to have a shoe that absorbs better the impact of the jump. Learn more about the benefits of jump rope and how to get started.
3. Gym functional
A good workout functional, guided by a physical education professional, can cause a large loss of calories and decrease in a few weeks the visceral fat. This type of activity is exercise without the use of apparatus of the academy, using your own body weight, and the aid of cables, rubber bands, small weights and balls, for example.
How are workouts very dynamic and have been prepared in accordance with the goals of each person, the gymnastics functional is very suitable for those who want to lose weight and lose fat, in addition to also help strengthen the muscles of the body, including the abdomen, lower back, butt and thighs.
Check out some tips of functional drills that can be done at home.
Cycling is a great way to eliminate visceral fat, since it works the part of the cardiovascular and can cause an intense burning of calories. For this, it is necessary that the exercise is practiced at least 3 times per week for 30 to 60 minutes, and in an intense way, without just being strolling.
Thus, cycling can burn up to 400 calories per hour, in addition to strengthening the legs and the abdomen. Check out other benefits and the care needed to ride a bike.
5. Practice crossfit
The crossfit is a great form of exercise to burn calories and eliminate the fat visceral for being very dynamic, and use multiple groups of muscles at the same time. This way, in addition to weight loss, it also improves the physical capacity, increases endurance and strengthens the muscles.
The crossfit can be practiced in academies of bodybuilding, fitness own of the modality or at home, with the guidance of a physical educator. Check out how to begin to practice crossfit, with some options of exercises for beginners.
Dancing is a great aerobic form of exercise, and when practiced at least 3 times per week, it is excellent to lose abdominal fat. Some modality include zumba, fitdance, ballroom dance or hip hop, for example, and are able to eliminate up to 600 calories in 1 hour, in addition to combat depression, improve balance and improve posture.
Check out the major benefits of dance to the body.
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