![]() If you want to lose weight: You need high volume to amp the muscle-building, fat-burning effect. We asked Kyle Dobbs, personal training manager at the Wright Fit gym in New York City, to share four ways to utilize the bread-and-butter exercise, whatever your workout intent. “This alone makes the overall muscle stimulation and calorie expenditure far beyond that of a leg extension, for example.One of the best exercises is one people often botch. “The unilateral nature of the exercises means to complete one set, you need to do double the work. “There are very few exercises that can produce the results in strength, size, flexibility and structural balance that a split squat can, all at once. “So, if targeting visceral fat is your goal – and remember that to target visceral fat you need to lose fat from all over your body - I would base your workouts around compound moves, such as squats, deadlifts, lunges, incline bench presses and weighted split squats.”Įmily revealed the best exercise to burn visceral fat is the split squat, she said: “In particular, when it comes to fat loss, very few exercises can match the metabolic demand of the split squat. ![]() “These are the exercises that are going to give you the most bang for your buck in terms of building up your strength, recruiting the most muscle mass, and burning the most calories. “Compound exercises is a term you might have heard personal trainers or people in the fitness industry talk about – it really refers to exercises you do in the gym that work multiple muscle groups at the same time. “If you’re just starting out, and you want to know which exercises are best to target visceral fat, then my recommendation would be a programme which focuses on big ‘compound’ exercises,” she said. The fitness guru said that exercise is one of the best ways to blast the deadly fat. “Other killers caused by these and other related metabolic signals from the fat stores include pre-diabetes and high blood pressure.” “These immediately start to cause localised and systemic inflammation, including the exact same hardening of the heart and arteries caused by the overflow from peripheral fat. She said: “Unlike peripheral fat, visceral fat doesn’t need to be overloaded before it starts pouring out negative signals including interleukin-6 (IL-6) and tumour necrosis factor alpha (TNF-alpha). This increases visceral fat stores, which can lead to a number of health problems. Want to get the latest health news direct to your inbox? Sign up for the Mirror Health newsletter HERE The expert explained that if the fat cells are full and you continue to flood your body with more calories, then the body has to find somewhere else to store them. They are basically storage sites inside the body that fill up with fatty acids when you consume calories." “If your kitchen cupboards are full, but you continue to buy food, you’ll have to store it somewhere else. Think of your fat stores as kitchen cupboards. Personal trainer and global trainer education manager at Ultimate Performance, Emily Servante, explained: “The problem with visceral fat is this. If a person holds too much visceral fat, their risk for heart attacks and strokes significantly increases. There are a number of ways fat can be stored inside the body, and while the most common type is subcutaneous, many are unaware of the dangers of visceral fat.īest known as ‘hidden fat’, it refers to fat stored deep inside the belly, which wraps around several vital organs including the liver and the intestines.
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