Visceral fat exercises. Internal fat: causes of formation. Visceral obesity is dangerous for humans

Ira has been overweight for many years, and her stomach looks more like an inflated ball. Sveta is ashamed to wear an open swimsuit because of flabby stomach with many fat folds. But Dasha has almost ideal parameters, but leads the wrong way of life. Three girls are united not only by friendship, but also by a problem that slender Dasha, unlike Sveta and Ira, does not even know about - visceral fat.

In a woman's body normally accumulates about 21 - 32% fat. Most of it is subcutaneous fat, which does not pose a serious threat and is even useful to some extent. 1 - 2% is allocated to visceral (abdominal) fat. It is located behind the abdominal muscle and envelops the internal organs. With an increase in its amount, the risks associated with the state of human health increase.

The main danger lies in the fact that such fat has a close relationship with internal organs, in particular the liver and heart. When reaching a mark of more than 3 - 4%, the risk of developing such problems increases:

slowing down metabolism;
violation of the organs, their fatty infiltration;
blockage of blood vessels;
increased blood sugar levels;
an increase in the concentration of triglycerides.

The risk of developing diabetes, heart attack, stroke, atherosclerosis, liver pathologies and other dangerous diseases increases.

Worst of all, visceral fat accumulates not only in overweight people, but also in thin people, which they may not even know about. Biggest Influence have hormones, lifestyle and emotional condition women.

The reasons for the deposition of internal fat reserves are:

unhealthy diet, often overeating;
alcohol consumption;
smoking;
sedentary lifestyle;
chronic diseases;
metabolic problems;
hormonal disruptions, menopause;
stress;
genetic predisposition.

Women with an apple body type are more prone to this problem. But in “pears”, fat is relatively harmless, since it accumulates not near organs and large vessels, but under the skin on the thighs and buttocks.

How to get rid of visceral fat?

The question of how to get rid of visceral fat on the abdomen is extremely acute in women. This is especially true for women after menopause. On the one hand, it is not so difficult to burn excess deposits in the abdominal region if you follow the basic principles. On the other hand, it is not always possible to get to the dangerous layer by the usual methods. Therefore, it is necessary to draw up an action plan that includes all possible directions to deal with the problem. And to determine the exact percentage of abdominal fat will help special studies using microcurrents and tomography.

Meal plan

The first thing you need to take on is to review your diet and eating habits. It is important not only to exclude harmful foods, but also to correctly schedule food intake.

Cut out trans fats and most carbohydrates. Fatty foods, store-bought desserts, preservatives, fried foods, muffin is a complete harm. This category should be dominated by complex carbohydrates and unsaturated natural fats.

Eat more protein. Protein is responsible for building muscle tissue, which promotes fat burning. But do not overdo it so as not to get ketoacidosis! We recommend that you familiarize yourself with.

Drink enough water. Dehydration leads to a slower metabolism. 2 liters is your optimal portion of water for a day. Drink it often and in small sips.

Eat on schedule. Breakfast, lunch and dinner are the main meals. Between them, introduce low-calorie snacks so that food enters the stomach every 2.5-3 hours. Eat at the same time, do not overeat. The last snack is no later than 2 hours before bedtime.

Dinner should be light. In order for the body to rest at night and not “put off” anything superfluous, dinner should consist of light protein foods.

Think healthy food is monotonous and tasteless? But no! Still don't believe? Then we bring to your attention.

Sports and more sports!

Since it is impossible to fight visceral fat while sitting on the couch, choose a sport for yourself. which you like. Training should be fun, not just burn calories.

To combat abdominal deposits effective scheme classes will be a combination of a warm-up with a power bias and intense cardio exercises. To get started, make your body tense, warm up your muscles, start the process of converting fat into energy.

For fat burning, the following types of training are useful:

sports walking;
jogging;
step aerobics;
plank;
yoga;
fitness.

It is useful to perform breathing exercises. They allow you to work out those areas that cannot be used with conventional gymnastics. In addition, it is an additional massage internal organs and tissue oxygenation.

Change your lifestyle!

In order for all efforts not to be in vain, you definitely need to reconsider your lifestyle. This applies to the following areas:

stop smoking;
do not get carried away with alcohol, especially carbonated low-alcohol drinks;
move more, do not sit in one place all day;
be less nervous, because stress is one of the main causes of visceral fat;
stop eating on the go, eating is a separate process;
do not eat your feelings;
rest fully.

Oh those hormones...

Diets and enhanced training may not give the expected result if there are health problems. First of all, this concerns the hormonal background of a woman.

The slightest failures are reflected in the weight. female body especially dependent on estrogen levels. This explains the tendency to be overweight during pregnancy, at the onset of menopause and various diseases associated with hormone production. In this case, you will need the help of a doctor and a more detailed study of the problem. If necessary, the doctor will prescribe special medications to correct the hormonal background.

Procedures: real help or fraud?

When fighting visceral fat cosmetic procedures less efficient. They are designed to improve blood and lymph circulation in the subcutaneous tissue and do not reach the retroperitoneal region.

Some benefits in the form of activation of blood flow and metabolism, the study of distant muscle tissues are brought by such procedures as massage and myostimulation with the help of electrodes. They should be carried out by a specialist, provided there are no contraindications.

If you are counting on quick result is the main mistake. Especially if you make mistakes in your diet and skip workouts, do not get enough sleep and smoke. Slow down progress and other errors:

Can't sit on strict diet or starve. You will not last long, but you will cause harm to the body. The fat isn't going anywhere either.

If you expect to lose your stomach, shaking the press, you are mistaken. Muscles will increase, but you will not get to problematic deposits and will only increase your waist. Need to combine different types workouts.

Skinny people often ignore the problem because they think that it does not concern them. If your lifestyle is far from ideal or you have health problems, check the percentage of visceral fat in the body.

With an integrated approach and regular observance of the described recommendations, the percentage of visceral fat will return to normal over time, but the main thing is not to break loose after achieving the result, but to introduce good habits into your daily life.

We are accustomed to think that excess weight- this is what visually spoils our appearance, changes forms, increases volumes. But in this fight, we have an "invisible enemy", it has nothing to do with big sides, folds at the waist and "ears" on the hips. We are talking about visceral fat - a sure sign of obesity. How does it differ from subcutaneous, what is its danger and how to deal with it? Let's figure it out.

What is visceral fat?

Visceral fat is the layer of fat covering the organs abdominal cavity. This fat cannot be seen, unless there is too much of it, in which case the person's stomach bulges strongly, although it may not have a large subcutaneous layer.

Visceral fat is an important part of organ protection and insurance against unforeseen circumstances, but it the norm should not exceed 15% of the total mass of fat cells in the body. The greater the amount of visceral fat, the more it is deposited on the anterior abdominal wall, and the larger the volume of the abdomen and waist becomes. Its gradual accumulation as a result can lead to a serious degree of obesity.

In slender people, the weight of visceral fat reaches about 3 kilograms, and accumulations in obese people in this area of \u200b\u200bthe body can reach up to 20-30 kilograms, which is why it is so important to start fighting excess right now.

Causes of visceral fat deposits:

type of body structure;
genetic predisposition;
sedentary lifestyle, sedentary work;
malnutrition - fatty foods, alcohol, sweets in large quantities.

It is very difficult to get rid of internal fat. What is its feature? The fact is that it is located in the serous membrane behind the first layer of subcutaneous fat and abdominal muscles. To get to it, you must first get rid of subcutaneous fat. And after that, the situation is still complicated by the muscles that make it difficult to burn. It is so difficult to deal with these deposits that doctors have not yet found a way to get rid of them surgically.

Why is visceral fat dangerous?

An excess of internal fat is fraught not only with aesthetic problems, such as a wide waist or " beer belly". The real danger lies in the consequences of the accumulation of visceral deposits: they slow down blood circulation and lymph flow due to gradual squeezing of organs, besides, they can impair the functioning of the most important organs, and negatively affect the secretion of hormones.

Which organs are covered by visceral fat?

intestines;
liver;
kidneys;
gallbladder;
genitals;
large and small intestine.

Since the internal fat layer can affect vital organs, the consequences of obesity can be the most terrible.

Internal fat can cause the following diseases:

phlebeurysm;
heart disease - up to a heart attack and stroke;
oncology;
decrease in potency;
diseases of the kidneys and liver;
diabetes;
hormonal imbalance.

The norm of visceral fat in the body

This type of fat is an indispensable part of our body, without it in any way. Visceral accumulations have their useful and important features. You just need to make sure that its amount does not exceed the norm.

The presence of internal fat in the body is determined from the calculation body mass index.

You can also roughly determine possible deviations from the norm, if measure your waist at the level of the navel, without drawing in the abdomen. For women, the norm is not higher than 88 cm, for men - 94 cm.

Another indicator of the norm can be waist and hip ratio. To do this, you need to measure the waist and hips, and then divide the indicators T by B. For women, the norm is 0.88, for men - no higher than 0.95.

How to get rid of visceral fat at home

You can remove visceral fat with a moderate diet. Going on strict diets is not recommended. Any strict diet leads to breakdowns and even more weight gain, especially if there is no endurance and willpower in reserve.

You need to approach wellness weight loss from the other side: to begin with, study your diet, writing down everything you eat for two weeks, including snacks, analyze the information, and gradually remove harmful foods from the diet, replacing them with healthy ones. It can take a month or a month and a half. There is no need to rush, in this matter it is not the speed of losing weight that is important, but getting used to a healthy lifestyle. Doctors also advise drinking more water.

You can’t remove fat from organs with a single diet. For the sake of health have to engage in regular physical activity. They will not only help keep the body in good shape, their purpose is to help spend more energy from fat stores.

Getting rid of visceral fat will be easier and faster if you add it to the diet adjustment sports:

Cardio - running, jumping rope, cycling, etc.;
Aerobics, dancing;
Power loads;
Yoga. It has special exercises for the stomach.

It is important not to choose one of the above, but to alternate.

Simple effective exercises

You can get rid of visceral fat on the abdomen at home with the help of a set of exercises for all muscle groups. You should not work out only one press, you need to expend as much energy as possible, and for this you need to work with your whole body.

How to get rid of visceral fat with exercises at home?

First of all, remember to always do warm-up- running in place jumping with or without a rope; warming up the joints: circular movements of the knees, then the hips, circular movements of the hands.

Main part of the lesson to combat visceral deposits will consist of alternating cardio loads, abdominal exercises and simple power movements. It is better to make a system of three circles, each of which will include 3 minutes of cardio, 2 minutes of ab exercises, 4 minutes of strength training.

Cardio to burn visceral fat: X-jumps; jumping rope; kickboxing kicks; running in place with an overlap of the lower leg.

Abs exercises to combat visceral deposits: twisting on straight, oblique, upper and lower abdominal muscles, exercise Bicycle, leg swings lying on your back.

Strength exercises: lunges forward with lifting weights above the head; push-ups from the knees; squats with lifting weights in front of you; bench press weights in front of you from a prone position.

Cool down or stretch: stretching exercises for the legs, arms, back muscles and abs can be borrowed from the practice of yoga.

In each circle, you can add all new exercises, or alternate in one circle all at once. Minimal amount repetitions of one exercise - 10 times.

For strength exercises, you may need two small dumbbells, if necessary, you can replace them with two 1.5-liter bottles of water or sand.

As an additional blow to visceral deposits, you can do the Vacuum exercise.. It tones and strengthens the anterior abdominal wall, directly affecting visceral fat deposits.

To do this, in the morning, before the first meal and the first glass of water, you need to lie on the floor, hands can be placed on the stomach or along the body. Bend your knees, rest your feet on the floor, head and back lie on the floor. Take several deep breaths and exhale. For the sixth time inhale and exhale all the air until you feel an emptiness in your stomach, pull the stomach as if under the ribs and press it into the spine with muscles. Breathing must be held. When retracting, the shoulders and back will come off the floor a little - this is normal. Stay in this position for as long as possible, exhale and return to the starting position. Repeat Vacuum 5-7 times.

Ways for women

How to remove visceral belly fat in women? Getting rid of visceral fat at home is real, if you develop the program correctly and be patient.

Immediately you need to understand that you can remove visceral fat on the stomach with the help of food restrictions, but not hunger strikes! It is only necessary to limit the use fatty foods. The body for its functioning will begin to take the necessary elements from its reserves, and this, as you know, is the most natural way to lose weight.

The next step for women who want to get rid of excess visceral fat is choose the most appropriate physical activity.

Active physical activity will help to remove visceral fat on the abdomen:

Aerobics, cardio - help to start metabolism and heart function. affect the improvement general condition organism, which, with proper metabolism, will help to process accumulations faster. With a large weight (more than 80 kg), running and jumping rope are dangerous - for the veins in the legs and the heart, which is already overloaded. You need to fight excess visceral fat with the help of dietary adjustments, and then connect the sport. The Vacuum exercise, which is described above, must also be performed;
Power loads - exercises for the press help with local disposal of deposits. It must be remembered that the goal is to first remove the first subcutaneous layer of fat.
Therefore, it is so important to combine the two types of loads.

How to remove visceral fat from the abdomen in men? The good news is that the process of losing weight in men starts faster than in women. This is because training their muscles requires more energy, which is why a complex effect is so important. Men build a program to combat internal fat deposits according to the principle:

proper nutrition;
sports activities - cardio, aerobics, strength exercises, vacuum.

Training in order to remove visceral fat, it is better to do mixed, and alternate cardio loads with strength. If to speak about home conditions, and not classes in the gym, you can:

run 1-4 laps around the stadium;
do a series of pull-ups, two approaches;
a series of jumps without a rope;
a series of push-ups, two approaches;
a series of X-jumps;
a series of side and straight twists on the press in the hang on the crossbar;
run one lap around the stadium.

This is a fairly complex exercise program for men with overweight, so for a start you can do not a large number of repetitions, for example, 8-10. When the body gets used to the loads, it is necessary to increase them, otherwise the process of losing weight will stop.

It is important to remember that if you return to the old way of life, you will again find yourself where you started. healthy image life should be the norm, especially for those who have a predisposition to the accumulation of visceral fat.

Diet

It is possible to remove visceral fat with the help of a diet, but the diet should be as complete as possible in order to insure yourself against possible breakdowns and health problems. How to revise your diet to lose weight in the abdomen and what should you pay special attention to when compiling a menu?

The following products affect the increase in visceral fat in the body and its deposition:

Trans fats. They are found in mayonnaise, purchased pastries, smoked meats and sausages, margarine, butter;
Sweets, chocolate - they can be replaced with honey - no more than 1 tsp. per day, marshmallows, marmalade - 1-2 pcs. in a day. Sweets can only be in the morning until 12 noon, sugar should be excluded;
Salinity, marinades - retain moisture in the body. They do not affect deposits, but if they are abused, you will be swollen;
Products with monosodium glutamate. affect the increase in appetite;
Alcohol - increases appetite and calories;
Bread, rich pastries - should be replaced with whole grain bread;
Sweet fruits - limit and only in the morning, figs are prohibited;
Sweet carbonated drinks, purchased juices in packages.

Useful spices. Acute - accelerate blood and metabolism, cinnamon - perfectly speeds up metabolism, which helps to process and remove accumulated fat. It can be added to coffee, drink tea with ginger and cinnamon, drink kefir with 1 tsp at night. cinnamon - tasty and healthy.

You can choose a diet from a rich variety, the main thing is to adequately assess your strengths and not take risks. In the fight against visceral fat, it is better to start with a simple reduction in harmful foods, and then switch to a certain regimen. In addition, it is worth following the daily routine. Don't forget or skip meals. They should be 5-6, along with snacks. Portions should be small but full of everything. essential elements. This is the only way to help yourself lose visceral fat.

Internal fat, which is made up of brown fat cells, is called visceral fat. It envelops the internal organs located in the abdominal cavity and protects them from external influence. Such a fatty layer is necessary for the normal functioning of the body and normally makes up no more than 10% of the total amount of fat. With excess deposits, a person can face serious health problems. It is necessary to consider in more detail how dangerous visceral fat is, how to get rid of it.

The main differences between visceral and subcutaneous fat

Subcutaneous fat is present in every person. It is a reserve supply of energy that is consumed in emergency situations. Subcutaneous fat prevents hypothermia of the body in conditions low temperatures and helps keep body temperature constant. With improper nutrition and lifestyle, these energy reserves are practically not used, which leads to the development of obesity. But excess subcutaneous fat, unlike visceral deposits, is not too dangerous for the body, because these fat cells do not take part in internal processes. It can only cause dissatisfaction own figure and some psychological discomfort. Today, in extreme cases, excess subcutaneous fat is successfully removed with the help of plastic surgery, while methods for removing visceral deposits have not been developed.

" Visceral fat on the abdomen does not just accumulate in the body, making the body heavier. It surrounds the internal organs and is directly involved in important biochemical processes, can affect the secretion of hormones. "

Many scientists agree that there is a genetic predisposition to excess production of visceral fat.

The danger of internal fat

An excessive amount of visceral fat leads to squeezing of the abdominal organs, disrupting their work. Of particular danger is the excessive deposition of fat cells around the endocrine glands that produce hormones. If their work is disturbed, hormonal disruptions are observed - excessive production of some active substances and insufficient secretion of others.

Visceral fat is capable of secrete hormones negatively affecting the work of many body systems. In fact, it is also an endocrine gland. Also, brown fat cells can accumulate a large number of active substances that affect vital processes. As a result, excess visceral fat leads to the development of the following pathologies:

Diabetes mellitus (type II).

Stroke and myocardial infarction.

Thrombosis.

Phlebeurysm.

Hormonal disruptions.

metabolic syndrome.

Obesity.

How to get rid of visceral fat

It is impossible to completely remove internal fat, because it serves as a protection for the abdominal organs. However, there are simple techniques that can significantly reduce such fat deposits.

- Food. Excessive deposition of visceral fat is observed with the abuse of fatty and sweet foods. To normalize nutrition, it is necessary to eat rationally, balancing proteins, fats and carbohydrates. The basis should be such products: meat fillet, egg whites, fish, legumes, cereals on the water, dried fruits, fruits, whole grain bread, durum wheat pasta, fresh vegetables, bran, cereals. Dairy products must be natural and contain no more than 1% fat.

- Physical activity. The main task is to reduce the amount of subcutaneous fat so that the body begins to use visceral deposits for its needs. It is important to increase muscle volume in order to increase energy expenditure at rest. As a result, the metabolic rate will increase, blood circulation will normalize and the rate of deposition of fats for future use will decrease.

- Lifestyle. Need to analyze own habits: smoking, drinking alcohol, refined sweets, irregular meals, going to bed late. To destroy visceral fat, it is important to lead an active lifestyle.

- Taking multivitamin preparations. Vitamins and trace elements affect the metabolic rate and can activate many processes in the body. That is why it is important to ensure their daily intake in sufficient quantities.

Thanks to integrated approach you can not only get rid of excess visceral fat, but you will also take better care of your health.

Is visceral fat dangerous?

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, causing diabetes and oncological diseases.
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. Exactly proper diet 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.
For effective fight with excess adipose tissue, you must 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. At good health as often as possible.
The last meal should take place no later than 4 hours before bedtime.
It is recommended to start the morning with a glass 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: green leafy, bell pepper, 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).
biscuit cookies, whole wheat bread.
Low fat dairy products: kefir, curdled milk, natural yogurt without additives, hard cheese, sour cream.
Natural juices without sugar, compotes, mineral water without gas, 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

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 power 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. 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 hand and the left leg is torn off the floor and extended, 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 exercise from bodyflex. 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.

More useful and effective exercises, which will help bring the tummy in order and make it flat, are presented in the video below.

Women have always wanted and strived to get rid of fat deposits in different parts of the body, because they have a mechanism to please the opposite sex, to be beautiful and attractive. The second reason is, of course, health.

Excess fat in our body also contributes to the deterioration of human health. That is why it is necessary to figure out what to do in order not to accumulate it, and if it already exists, then how to get rid of visceral fat once and for all.

You need to understand that subcutaneous fat deposits for human body do not pose a serious risk. But visceral fat is very dangerous, because. can be the source of many health problems.

What is human visceral fat

Body fat around the internal organs, this is the internal visceral fat, located in the abdominal cavity under the abdominal muscles.

It accumulates gradually, along with subcutaneous fat, not just like that, but from stress and overeating (as a result of stress).

It is impossible to get rid of it locally! Because the body loses weight everywhere at the same time, along with subcutaneous fat deposits.

Being normal in the human body, it has several advantages:

Protects internal organs from external mechanical damage;

Maintains the required temperature;

this type of fat is used by the body in the same way as subcutaneous fat - energy is extracted from it to ensure the life of the body.

Why you need to get rid of internal fat, what are the risks

It is worth noting that visceral (internal) fat is present in all people, as well as subcutaneous fat, and this is normal. But its excess amount is already abnormal and threatens with really very serious consequences for your health, namely:

The work of the liver, intestines, heart and other internal organs is disrupted.
The body begins to respond poorly to insulin because insulin sensitivity is greatly reduced and a number of biochemical processes in the body are triggered. And this is very, very serious. Because it increases the risk of developing such a disease as diabetes Type 2, coronary disease, cancer, kidney failure and more.
Increase in blood pressure. How it happens: internal visceral fat releases fatty acids into the body, the liver processes it into a serious poison for the body called "low density lipoproteins", popularly called "bad cholesterol", which is harmful to our blood vessels and not only. This can lead to a start when cholesterol plaques begin to form, which leads to atherosclerosis. This can then lead to an increase in pressure and problems of the cardiovascular system.
Internal fat affects the hormonal background, the pancreas is subjected to excessive stress ... in general, nothing good.

Here are two types of figures - an apple and a pear, which need to remove internal fat, especially the "apple". Because in “pears” deposits are more located in the hips, and in “apples” - mainly in the abdomen. And in order to become slimmer, you need to get rid of the beginning obesity.

Visceral fat: the norm in women and men

How to determine if there is excessive internal fat on the abdomen and waist in women and men? This can be seen by eye - the presence of a large belly, sides, swollen waist, the presence of the so-called "lifebuoy".

In women, the volume of the tummy should not exceed 90 cm.

For men, it should not exceed 100 cm.

Anything that exceeds the above volumes tends to cause both subcutaneous and internal visceral fat to accumulate around the internal organs and you are already at risk.

In other words, big belly says that there are disorders in the body and this is the first step towards wilting, aging and health problems. At the initial stages, all this can be corrected by nutrition and supplemented with movements!

It's time to think about what quality and in what quantity, how often we eat, think about the health of our body, as well as about physical activity and optimization of our entire lifestyle.

After all, life does not stand still, it is alive, it changes every moment, moves, but does not freeze at all!

So is our body, either we help it to live and be healthy for as long as possible, or swimming in fat begins to fade, grow old, groan. The choice is yours!

Why dieting and crunches don't work

A diet is a restriction, a ban on certain types of products. Diet can cause internal resistance in a woman, which will only prevent the removal of fat in the body.

The way out is to give up diets! And to do exactly that, to organize your meals in a different way.

In the diet, be sure to add foods containing B-carnitine, i.e. you need to add meat, dairy products, eggs to the diet - in a word, protein. And lots of fiber and water. Or there are B-carnitine supplements.

Fat-free foods should not be eaten, because calcium and protein are not absorbed. Choose dairy products with a minimum percentage of fat from 1 to 2.5%.

Let's dispel another misconception.

No press required! Because in this case it will make you even bigger in the volume of the stomach, even more square waist and will not solve the problem of removing what needs to be removed.

First, we adjust to frequent meals, drinking water, and after losing weight, we move on to physical exercises and the formation of a beautiful tummy with the help of the right exercises.

How to get rid of visceral fat

If you have no obvious violations endocrine system, then visceral internal fat will go away along with subcutaneous fat with a decrease in calorie intake and an increase in energy consumption of the body.

And for this, you will have to consciously change your eating habits. It is difficult to do this, but it is necessary. In the end, a new eating habit will form in at least 21 days and then you need to maintain yourself consciously.

To get rid of visceral belly fat, you need three components:

Review your diet

Drink plenty of water, often, in small sips, constantly, not glasses at a time

Engage in sports activities that you enjoy and can do.

People who are overweight in the abdomen and thighs physical exercises are effective and must be followed, but nutritional optimization still plays a huge role.

Optimizing your nutrition consists of the following steps:

Eat in small portions, the size of two palms without a slide, but more often (5-6 times a day).

Remove all trans fats from your diet.

Reduce saturated fat as much as possible, i.e. animal fats (lard, fatty meat and fatty fish). It is saturated fats that we need, but in very small quantities, but their excess will definitely be deposited in visceral and subcutaneous fat.

Add plenty of fiber and protein.

Remove simple carbohydrates from your diet as much as possible and replace them with complex ones.

Add vegetable natural "living" oils to your diet.

Avoid feeling hungry, as this leads to even more accumulation of visceral fat. This will also help a balanced diet in small portions and low-calorie foods.

Be sure to drink water, often, in small sips, evenly throughout the day.

Try not to be nervous, avoid stress, learn to react calmly, as well as rest and relax the body in order to relieve stressful tension.

Make dinner with vegetables (no potatoes) and protein!

Do not starve and do not overeat! The body needs fractional and preferably separate meals 5-6 times a day.

Methods and basic principles of how to remove the subcutaneous and visceral fat out of the body, how to lose weight, become slimmer known for a long time, and they are universal.

Getting rid of these unwanted deposits is not so easy, but it is real and possible. The most important rule: eat less, but more often, combine foods correctly and move more actively. accessible ways according to your state of health and age.