Dr Zoe Williams discusses visceral fat on This Morning
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Visceral fat is said to be more metabolically active than subcutaneous fat and has a higher turnover. Health experts have said that belly fat is often the first body part to gain wait and equally first to go when adopting a healthier lifestyle. Although it is considered the more dangerous type of fat due its location near several vital organs, the good news is that it is easier to shift than the subcutaneous fat. But the question is how?
High Intensity Interval Training (HIIT) involves short burst of intense training which is believed to be highly effective at helping to torch belly fat.
Studies have shown those who undergo this type of training saw more inches lost around their waistline with a significant reduction in visceral fat loss compared to those who stuck to their steady-state gym routine.
HIIT has also shown its ability to help increase cardiorespiratory fitness.
In a study published in the US National Library of Medicine National Institutes of Health, high-intensity intermittent exercise and its affect on belly fat loss was analysed.
Emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.
Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness, noted the study.
It added: “HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.
“Given that the major reason given for not exercising is time, it is likely that the brevity of HIIE protocols should be appealing to most individuals interested in fat reduction.”
Another study published in the journal Circulation states that short bursts of exercise lasting around 12 minutes can help activate 80 percent of the body’s metabolites and lead to not only weight loss but also better cardiometabolic health.
When performing HIIT, research suggests that the range of work and recovery for each interval be 15 seconds up to 2-3 minutes in duration.
The total duration of a HIIT session is roughly 30-60 minutes in length.
Dr Niels Vollaard, a lecturer in health and exercise science at the University of Stirling said: “HIIT may lead to greater energy expenditure after exercise and a person’s metabolism may be increased for up to a day following a HIIT session.
“After a HITT session, you may be less hungry.
“In our research, we have shown that appetite hormones are indeed affected.
“It is, however, not easy to study whether energy intake is reduced as a result of this in the longer term when following a HITT routine, so at the moment we are still unsure exactly what the reason is.”
Not only will a person burn calories during a HIIT workout than steady-state cardio, but the effect of all that intense exertion kicks the body’s repair cycle into hyperdrive.
This means a person will burn more fat and calories in the 24 hours after a HIIT workout.
HIIT workouts allows a person to preserve their muscles whilst still ensuring most of the weight lost comes from fat stores such as belly fat.
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