Visceral fat is a fatty tissue located inside the serous membrane that surrounds all internal organs, in other words, it is the body's energy reserves, its reserve nutrition. Unlike subcutaneous fat, which spoils the appearance, but is not dangerous, visceral is a big threat to the health of the body. Therefore, we should now think and stand up for the defense of the body in the fight against the insidious enemy, which is not so difficult, but not easy to get rid of.
- Causes of
- How dangerous
- How to determine the presence and abundance
- Methods
- disposal Nutrition
- Mental attitude
- sleep Norma
- balanced diet
- Exercises
- Running on the spot
- Jumping rope
- slopes
- Press classic
- Press contrary
- Directtwisting
- Slanting twisting
- Double press
- Turning the legs from the prone position
- Preventing the occurrence of
Causes of development of
Most of the gEnetics today claim that there is a genetic predisposition to the accumulation of visceral adipose tissue. For example, girls with an apple shape form more fat than pear-shaped owners, since the majority of it falls on the abdominal area.
During the menopause, the body of a woman reduces the production of certain hormones, as a result of which fats consumed with food begin to dissolve more slowly and tend to be deposited in very undesirable places.
In men, the beer belly indicates an excessive accumulation of harmful visceral fat. The fact is that the use of alcohol affects the production of testosterone, which is responsible for the correct and timely distribution of fats.
The main cause of visceral adipose tissue development is malnutrition.
Sweet, fatty, salty food contributes to a substantial filling with fat subcutaneous layer, then its penetration is aggravated and reaches the internal organs.
to contents ^Than
is dangerous. The visceral adipose tissue deposits are much more dangerous than hypodermic fat, because, enveloping the organs, it presses on them, which causes the body to violate the condition of normal lymph flow and circulation.
Excessive formation of visceral fat leads to such consequences:
- hormonal background is disrupted;
- can develop varicose veins;
- myocardial infarction;
- stroke;
- manifestation of hypertension;
- cancers;
- is broken metabolism.
How to detect the presence and excess of
There isa few simple ways that will help to determine whether there is an excess of visceral fat in the body.
The first method is carried out using a conventional measuring tape( meter), you just need to measure the index of the circumference of your waist. The norm for women is 80 centimeters, for men - 94 centimeters.
If this is exceeded, most likely, the bulging belly is visually visible, it means that it's time to think about your nutrition and exercise.
to table of contents ^Methods for disposal of
In the absence of diseases associated with the endocrine system, visceral formations are burned simultaneously with subcutaneous fat.
To get rid of harmful accumulations, one should pay attention to the way of life and revise the nutrition scheme.
to contents ^Proper nutrition
It's never too late to adjust the diet, the basic rule is "no" to fast food and sweets, you need to abandon trans fats and animal fats. It is desirable that the daily diet included about 80-90% of products that are cooked correctly, that is, steaming, quenching in its own juice.
With respect to men, you should try to minimize the consumption of alcoholic beverages, then getting rid of visceral fat will become much easier.
to the table of contents ^Psychological attitudes of
Stress severely hinders weight loss, and a strict diet, especially after not denying anything, can be considered a strong stress, because it is perceived as a commitment for a certain time.
To get rid of the accumulation of visceral fat, you need to reduce the number of calories gradually, and then losing weight will not become so burdensome to cause discomfort and even various diseases.
Sleep norm
People who spend 6-7 hours sleeping per day for visceral deposits are less than those who sleep for 5 hours or less, or, conversely, for more than 8 hours.
Naturally, sleep does not play a major role in losing weight, but still the connection is proved by numerous studies.
to the table of contents ^Balanced diet
Diets that filled the Internet are not suitable for everyone, so if you do not lose a kilogram for one week, do not despair. It is desirable in the formation of a proper diet to consult a specialist who, taking into account your parameters and diseases, will be able to make an optimal menu.
Remember, when losing weight, you should drink plenty of water, especially 30 minutes before eating and 30 minutes after taking too. Water will create a sense of saturation and will not allow you to overeat.
It is better to eat a little, but every 3-4 hours, so as not to slow down the metabolic processes of the body, otherwise it will start to be put aside.
to contents ^Exercises
With only balanced nutrition, visceral deposits can not be defeated, because most of all this kind of fat is afraid of physical exertion.
to the table of contents ^Running on the site
A simple kind of running on the spot - a standard tearing off the legs from the surface.
The load is low-intensive, so this exercise should be performed within 30 minutes. In doing so, you can take respites, accelerate or slow down the movement.
High knee lift in front of you. The cardiovascular load is increased, so the training time is shortened.
Running with the crushing of the shin. The body leans forward, the legs need to be raised high and try to touch the heel of the buttock.
Jumping with a rope
It is necessary to perform jumps freely and gently, landing on the toe. The condition of the legs is always half-bent, in the knee joints. They can not be straightened to the end. It is desirable to jump without stopping, without changing the altitude. You should start with 10 minutes of exercise, if it is difficult to do it for 3 minutes with a respite in 1 minute.
to the table of contents ^Tilts
This exercise should be performed with dumbbells, if it is not, then you can simply take a convenient half-liter bottle with water. The dumbbell in the hand should be located near the hip, with the straight back it is necessary to incline the whole body towards the arm in which the dumbbell is located. Then the load is shifted to the other hand, and the exercise is done in a similar way.
to the table of contents ^Press classic
It is necessary to lie down on the floor, hands bend at the elbows and behind the head to close them in the lock. The feet should stand exactly on the surface, and the legs must be bent. Lying in this position, you need to raise the body so that it touches your knees.
to contents ^Press the opposite
At the beginning, it is necessary to lie flat on the floor, then with straightened legs it is necessary to raise them until the angle of 90 degrees between them and the body is formed. Ideally, the toe of the legs should touch the floor behind the head.
to the table of contents ^Straight twisting
Place yourself on the floor, bending your legs in the lap and pressing your feet to the floor. In the elbows, the bent hands should be removed by the head and held so that everyone looks strictly in his direction. Using the strength of the press, you need to slowly tear off the blades from the floor, without pressing your chin to your chest.
to the table of contents ^Skew curls
Laying on the floor in a horizontal position, hands to remove behind the head and bend the legs, then you need to strain the press and lift the body, turning it to the side, first into one, next time to another and so on.
to contents ^Double press
When taking a horizontal position, you need to remove your hands behind your head and bend your legs. Doing the simultaneous lifting of the legs and the body should elbows touch the knees. You can lift the legs at a right angle, if physical preparation allows. The support during this exercise is completely on the lower back, so it is more effective.
to the table of contents ^Turning the legs from the prone position
Lying in a horizontal position, it is necessary to lift the legs at a right angle to the body. Then tilt the limbs in the right and left sides alternately, while it is desirable that the feet touch the floor.
to the table of contents ^Prevention of
Because there is a certain predisposition to accumulation of visceral fat, pay attention to relatives, if you are inclined to fattening, then you should prevent the appearance of harmful fats, then sweep them. Teach yourself to go in for sports, walks in the fresh air, swimming are useful. Be attentive to nutrition, avoid fatty, sweet and flour foods, but cereals, fruits, nuts, mushrooms and vegetables are your best friends.