The Best Ways To Increase Your Visceral Fat Burn While Running, Trainer Says — Eat This Not That
Visceral fat (aka the annoying belly fat that makes your midsection bulge) should be on your radar. It can be removed dangerous to your healthas it comes with a plethora of risks, including dementia, cancer, liver disease, osteoarthritis, lower back pain, and even fertility issues. The absolute best way to determine if you have visceral fat is to grab a tape measure and wrap it around your waist. If it’s 35 inches or larger for women, or 40 inches or above for men, you’re at high risk, according to Harvard Health. you can burn off this excess fat by establishing a healthy diet and following just the right workout program. You can even increase your visceral fat burn while running, if you enjoy cardio.
We spoke with Onur Cana personal trainer on fyt, about the best ways to increase the fat burn while running. If you didn’t already know, Fyt is the largest personal training service in the nation that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone. Can shares some pro tips so you’ll be well on your way to getting a healthier, fit waistline.
Read on to learn more about the best ways to increase your visceral fat burn while running. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Incorporating a sled push into your running workout is a solid way to increase the calorie burn and maximize results. “It’s a great low-impact cardio workout that mimics the running motion and challenges the body. This exercise will help you target the same muscles you use while running and strengthen those muscles while simultaneously reducing fat,” Can says.
Begin by doing the sled push without extra weight in order to get comfortable with the form. When your form is the best it can be, Can instructs using 45 pounds of weight, grabbing hold of the bar firmly, and making sure your arms are either straight or bent. He continues, “Keep your body at about a 45-degree angle to the bars. Make sure to brace your core and keep your head in line with your spine. Start with a 1:3 work-to-rest ratio, 15 to 30 -second push with a 45 to 90-second rest.” Repeat this exercise 3 to 5 times, and gradually work your way up to a 2:1 work-to-rest ratio.
Related: Jumpstart Weight Loss In Your 40s With These Strength Exercises, Trainer Says
If you’re looking for a time-efficient way to get rid of that visceral fat, interval training is your answer. Can explain in order to burn fat on a consistent basis, your body needs to be challenged. You’re not challenging yourself if you stick to the same running regimen time and time again.
“A good way to boost a run and burn fat is by alternating between high and low-intensity runs,” Can explains. “Alternate between running and jogging for 30 seconds each to perform the exercise. When running, make sure to run at nearly maximum effort for the best results. Another tip is to challenge your endurance. When the running aspect of the interval isn’t challenging anymore, slightly increase the speed or time spent running.”
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Running for a longer amount of time than you usually do will help you achieve a calorie deficit to shed more fat and drop weight (in addition to following a healthy diet, of course). “Running for a more extended period of time, at least once a week, is a great way to help kickstart your metabolism and burn fat throughout the day,” Can tells us. “I recommend running for 60 minutes at least once a week to burn those additional calories. A good way to be able to ensure you can run for a long period of time is by working up to it. You can increase your endurance by adding 5 extra minutes to each run in order to steadily achieve a specific time goal.”
Keeping up good form is so key, and Can emphasizes the importance of it in order to achieve the best results. Running can be an explosive movement that’s pretty tough on your joints. Can suggests “bracing your core, keeping your chest open, and moving your shoulders.” In order to challenge yourself, you need to make absolutely sure you have a good form!
Can offers up another tip, saying, “Invest in a pair of good-quality running sneakers with proper support to help reduce the pressure on your joints. Without taking the proper precaution when running, you may increase the chance of getting injured.”
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more