Best Weight Loss Tips: visceral fat

7 Top Exercises to Burn Belly Fat

Tired of belly fat? Good. You can't burn major belly fat without burning total body fat also....so, get your mindset ready to do exercises that will work major muscle groups, build muscle mass and torch body fat. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s1600/mountain+climber+cross+body.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s320/mountain+climber+cross+body.JPG" /></a></center> All body fat is not equal. For instance, butt fat is healthier than belly fat, according to the International Journal of Obesity (and many other sources). Their research shows that belly fat increases risks of heart attack, stroke, diabetes and premature death. <a href="http://rapidfatlossandsixpackabs.com/" rel="nofollow" target="_blank">3 Veggies to Eat to Burn More Abdominal Fat</a> Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much <a href="http://myfitnesshut.blogspot.com/2012/06/3-secrets-for-losing-stubborn-stomach.html#.UWaczKLqmuI">stubborn belly fat.</a> The research showed that women with more butt fat/thigh fat than belly fat have better blood sugar levels, blood fat control and slower fat turnover (prevents inflammation and promotes metabolic health). I'm sure you don't want either one hanging on your body. And, you need to know the difference between subcutaneous and visceral fat..... Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite. Cellulite causes skin to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite. Visceral fat is located in the abdomen and vital organs (such as the liver) and it can be deadly. It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat. Work to <a href="http://myfitnesshut.blogspot.com/2012/07/2-reasons-why-body-fat-defines-obesity.html#.UWab-qLqmuI">shrink your waist size.</a> Here are 7 top exercises to burn dangerous belly fat while transforming your body: 1. Squats - Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular abdominal exercises. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsAiZld072Sqeamu4pOFPD87ntIZzMRw4rRPv4XEO949VXQpFJoj7D1tc8Ttq9ayZus85UstdOhkI4BUFHDh8QPu9ukCaN1QmLyOx9BMJ8-eE0o508sjwgDwf3LExrP3Nl7pFb5dXq9sdl/s1600/squat.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsAiZld072Sqeamu4pOFPD87ntIZzMRw4rRPv4XEO949VXQpFJoj7D1tc8Ttq9ayZus85UstdOhkI4BUFHDh8QPu9ukCaN1QmLyOx9BMJ8-eE0o508sjwgDwf3LExrP3Nl7pFb5dXq9sdl/s320/squat.jpg" /></a></center> Squats have a greater impact on your body's muscle-building, metabolism and energy expenditure than probably any other exercise. Your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise. 2. Cross-Body Mountain Climber - The cross-body mountain climber is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s1600/mountain+climber+cross+body.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s320/mountain+climber+cross+body.JPG" /></a></center> It is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session. Do the cross-body mountain climber this way: a. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise. b. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions. 3. Plank on Stability Ball - Variations include side planks, planks with leg lift, plank with hip abduction, etc. Planks also build the deep stabilizing core muscles. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhj7e2mOeHsq1KxkOQ59iOKzlN2z1unf77xNhyphenhyphenalvB9Yd3b42obptkAoQFplPk0X6zuUOXPOYGh1DA7D-6yVcoIdqX6F5x_zHvRuSI4U8sNJ66-T4cB43558KswrExH0sQhx2XPnFkgpE/s1600-h/plank+on+swiss+ball.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5361193154710147490" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhj7e2mOeHsq1KxkOQ59iOKzlN2z1unf77xNhyphenhyphenalvB9Yd3b42obptkAoQFplPk0X6zuUOXPOYGh1DA7D-6yVcoIdqX6F5x_zHvRuSI4U8sNJ66-T4cB43558KswrExH0sQhx2XPnFkgpE/s320/plank+on+swiss+ball.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Start with the plank exercise you are ready for. If you are a beginner, the prone plank is the place for you to start. And, an exercise like plank with leg abduction works your hips as well. The stability ball plank is a great core exercise to advance you from the prone plank exercise on the floor. The ball plank strengthens and stabilizes your deep, foundational core muscles even more than the regular plank. Balancing on the ball while holding the plank position is not easy. a. Place your elbows on the ball and balance on your toes while keeping your body in a straight line. b. Hold the plank position for a count of 5-10 seconds without moving. The ball will move, so it is a challenge to hold the right alignment. This will obviously improve your balance. Your abs and shoulders will also work much harder. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut). 4-5. Ab Ball Rollout/Ab Ball Jackknife. Do these exercises back-to-back as a superset. This challenging superset will improve your strength, balance and coordination. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s1600/Ab+Jackknife+start.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465638581732875266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s320/Ab+Jackknife+start.bmp" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s1600/Ab+Jackknife+finish.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465639919291221010" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s320/Ab+Jackknife+finish.bmp" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Do the ab ball jackknife this way: a. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet. b. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout. c. Roll the ball back to the starting position. That's 1 repetition. Do the ab ball rollout this way: <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIx2UaJ_jEWMsOaCnjBw64KJcalGQas24xjHs8_zkam3Hl_7TrUjbKVGOsePTqEQ6h06D5UV3_trbv0PGsTqq4OMDNM-02t2RkOFtTFeeFdQyC5HPEVGPxwAJB5MjLEwW3aMPRtVH3Ryk/s1600/Ab+Ball+Rollout+Start2.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIx2UaJ_jEWMsOaCnjBw64KJcalGQas24xjHs8_zkam3Hl_7TrUjbKVGOsePTqEQ6h06D5UV3_trbv0PGsTqq4OMDNM-02t2RkOFtTFeeFdQyC5HPEVGPxwAJB5MjLEwW3aMPRtVH3Ryk/s320/Ab+Ball+Rollout+Start2.jpg" /></a></center> <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ9Lx6CwEwSOCpt1IAOggXZnnoNRygBRvqqn2cuZeIY7CykJh6yax4L6kiBoiU2YBqreV-9LSNWHCqAJnZTxvONJiLCvWt9fy5R7bNBpRzyzwiTgzeFaxG9K3XDbpadZBiu2FrSKhh0s2y/s1600/Ab+ball+rollout+finish2.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ9Lx6CwEwSOCpt1IAOggXZnnoNRygBRvqqn2cuZeIY7CykJh6yax4L6kiBoiU2YBqreV-9LSNWHCqAJnZTxvONJiLCvWt9fy5R7bNBpRzyzwiTgzeFaxG9K3XDbpadZBiu2FrSKhh0s2y/s320/Ab+ball+rollout+finish2.jpg" /></a></center> a. Start with the ball in front with your elbows on the ball. b. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position. 6-7. Standing DB Shoulder Press/Bentover DB Row - Do these exercises back-to-back as a superset. Standing Shoulder Press - This is one of the best exercises to work the entire core area (just brace during execution). <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnCpRD7o6Bi2UEOQ1rEyXrQuasdNjNlgOwbpD8rNkw61wnHINpBxiXnfXphPH8wpvQidEBxP_wkJxRfBDyCF5PIcKfPHOI_hTOxdCfYATJKuqizf1UMwhHl6pRX-idbltvtuQ2U2D5NGc/s1600/shoulder+press3.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnCpRD7o6Bi2UEOQ1rEyXrQuasdNjNlgOwbpD8rNkw61wnHINpBxiXnfXphPH8wpvQidEBxP_wkJxRfBDyCF5PIcKfPHOI_hTOxdCfYATJKuqizf1UMwhHl6pRX-idbltvtuQ2U2D5NGc/s320/shoulder+press3.jpg" /></a></center> Bentover Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. Your obliques will also get quite a workout. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG1wDDUJobFa1Vpbdo5lKkr9h1npksjkR6gtGgF7qa5i6Jli7vyb8Wk3mbO6pnhZVL4YDY9qZwKzjAFEKpGv9Guw869W3I3Aah7mEv0uWaYC4hikvYzH3fdsZQL2zaq6Uq5dbPXA9b0FoI/s1600/DB+Row+start.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG1wDDUJobFa1Vpbdo5lKkr9h1npksjkR6gtGgF7qa5i6Jli7vyb8Wk3mbO6pnhZVL4YDY9qZwKzjAFEKpGv9Guw869W3I3Aah7mEv0uWaYC4hikvYzH3fdsZQL2zaq6Uq5dbPXA9b0FoI/s320/DB+Row+start.JPG" /></a></center> If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm. Do two-armed bentover dumbbell rows this way: --With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise. --Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together. --Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition. Get started burning! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

7 Top Exercises to Burn Belly Fat

Tired of belly fat? Good. You can't burn major belly fat without burning total body fat also....so, get your mindset ready to do exerc...

The Hidden Dangers of Your Excess Abdominal Fat

by <a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Mike Geary,</a> Certified Personal Trainer and Certified Nutrition Specialist Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body. However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat. There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles. The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it. Both <a href="http://www.yourfitnessuniversity.com/lean_body_and_six_pack_abs.html">subcutaneous fat and visceral fat</a> in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis. If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants. So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products? The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way. The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right. I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group. Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym. Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong. Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my <a href="http://healthhut.mikegeary1.hop.clickbank.net">Truth About Six Pack Abs Program.</a> Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection. If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple. The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place. I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases. <a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs.</a> This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. <a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get Your FREE Book Now!</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

The Hidden Dangers of Your Excess Abdominal Fat

by Mike Geary, Certified Personal Trainer and Certified Nutrition Specialist Did you know that the vast majority of people in this day and ...

Belly Fat with Normal Body Weight--Danger Zone

Too much belly fat is never a good thing and puts you in the health danger zone--even if you have normal weight. Don't feel satisfied with a "beer belly." Burn off your "beer belly" to look and feel better. Hopefully, your overall health and fitness goal is to burn body fat and lose weight permanently. And, place a high priority on burning belly fat for this reason: According to the International Journal of Obesity (and many other sources), butt fat is healthier than belly fat. Their research shows that belly fat increases risks of heart attack, stroke, diabetes and premature death. Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much belly fat. The research showed that women with more butt fat/thigh fat than belly fat have better blood sugar levels, blood fat control and slower fat turnover (prevents inflammation and promotes metabolic health). There are generally two types of body fat: 1. Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite. Cellulite causes skin to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite. Visceral fat is located in the abdomen and vital organs (such as the liver) and it can be deadly. It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat. A “skinny fat” person is one who is skinny with high body fat. Studies have shown that frequent yo-yo dieting increases visceral fat. Yo-yo dieters also regain the lost weight (and even more) because yo-yo diets slow down your metabolism. Work to shrink your waist size. Researchers from the American Cancer Society warns us about the deadly risks of having too much belly fat. Eric J. Jacobs, PHD, American Cancer Society strategic director, and his colleagues found that people with very large waists (47 inches or larger in men, 42 inches or larger in women) had approximately twice the risk of death compared to those with the smallest waists (35 inches in men, 30 inches in women) during the study period. And, this is the interesting part about the study: it didn't matter if the person was normal weight, overweight or obese (according to body mass index). “We found a pattern showing that expanding waist size was linked to a greater risk of dying regardless of body weight,” said Jacobs. “Similarly, people with the smallest waist sizes had the lowest risk. The take home message here is watch your waist size regardless of your weight.” You need to know where you are fat no matter what your Body Mass Index (BMI) may be. Too much body fat is not good even if you have a good BMI. If you don't combine healthy, managed nutrition with consistent weight training and interval cardio exercise, you probably have high body fat even if you are a skinny person (probably due to genetics). Many people are confused about what BMI means as it relates to body fat. It is just one tool to use when you are looking at your health. Scientists use BMI as a research tool to make objective comparisons as to how fat a person is. A person with a BMI of 25 or above is considered overweight and a BMI over 30 is considered obese. Body Mass Index uses a person's height and body weight to measure a person's fatness. This method has some limitations because it doesn't consider a person's body type (slim, muscular, etc.). For example, a fit person with high muscle mass will tend to have a high BMI which suggests that the person is overfat. This person would actually be fit and healthy with low risk for fat-related diseases. So, even though you might use BMI as a starting point, a person's level of fatness is best measured using a direct method. Two methods used are under-water weighing and skinfold measurements. Under-water weighing is not readily available to most people. Having a skinfold body fat test done by a fitness professional is convenient and reasonably accurate. Regular exercise, low body fat and increased muscle mass are all factors that should outweigh any health risks suggested by a higher BMI. Here is an example of the importance of burning body fat: I met a man in the health club who had lost about 80 pounds through calorie restriction dieting. The 80 lost pounds is great but he had a problem---he had lots of loose skin hanging on his body. Why? He did no strength training! That left him with high body fat and embarrassing loose skin (i. e., skinny-fat). Commercialized weight loss programs lead people to focus too much on weight loss and not enough on fat loss. A healthy body is one that is "lean and toned." It may take a little longer but you will love the results. And, the results will be permanent if you continue to exercise regularly. This man has now begun to lift weights and hopefully he can shed the loose skin (body fat). If you're trying to get in shape, take a three-pronged approach---healthy, managed nutrition, weight training (3 days a week) and interval cardio (2-3 times a week). This approach will give you the hard body you want. And, you will be healthy! <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Belly Fat with Normal Body Weight--Danger Zone

Too much belly fat is never a good thing and puts you in the health danger zone--even if you have normal weight. Don't feel satisfied w...

Subcutaneous Fat vs. Visceral Fat, What's the Difference?

All body fat is not equal...you need to know the difference between subcutaneous and visceral fat. Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite. Cellulite causes skin to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite. And, according to the International Journal of Obesity (and many other sources), butt fat is healthier than <a href="http://rapidfatlossandsixpackabs.com">belly fat</a>. Their research shows that belly fat increases risks of heart attack, stroke, diabetes and premature death. Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much belly fat. The research showed that women with more butt fat/thigh fat than belly fat have better blood sugar levels, blood fat control and slower fat turnover (prevents inflammation and promotes metabolic health). Visceral fat is located in the abdomen and vital organs (such as the liver) and it can be deadly. It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat. A “skinny fat” person is one who is skinny with high body fat. Studies have shown that frequent yo-yo dieting increases visceral fat. Yo-yo dieters also regain the lost weight (and even more) because yo-yo diets slow down your metabolism. Work to shrink your waist size. Doing so will reduce your risk of dying from diseases like cancer and heart disease. Researchers from the American Cancer Society warns us about the deadly risks of having too much belly fat. In the research study led by Eric J. Jacobs, PhD, American Cancer Society strategic director, Pharmacoepidemiology, researchers examined the association between waist circumference and the risk of death among 48,500 men and 56,343 women age 50 and older who had taken part in the Cancer Prevention Study II Nutrition Cohort, a subset of the larger Cancer Prevention Study II (CPS-II). Participants were tracked for 9 years. “We were interested in looking at waist size because it’s strongly correlated to fat tissue in the abdomen, which is the most dangerous kind of fat issue,” said Jacobs. Jacobs and his colleagues found that people with very large waists (47 inches or larger in men, 42 inches or larger in women) had approximately twice the risk of death compared to those with the smallest waists (35 inches in men, 30 inches in women) during the study period. And, this is the interesting part about the study: it didn't matter if the person was normal weight, overweight or obese (according to body mass index). “We found a pattern showing that expanding waist size was linked to a greater risk of dying regardless of body weight,” said Jacobs. “Similarly, people with the smallest waist sizes had the lowest risk. The take home message here is watch your waist size regardless of your weight.” So, I say its best to burn both types of fat with regular exercise and healthy, managed nutrition! Burn total body fat by doing full body strength training. This will help you burn dangerous belly fat. Doing 500 ab crunches a day won't get the job done. If you want to do some extra work on your stubborn body fat areas (in addition to your regular workouts), that okay. One tactic that will work to help you burn fat is mixing up your cardio workouts. Don't just do running on a treadmill or elliptical machine. You could do a different cardio workout every session to avoid boredom and repetitive stress injuries. Try these cardio workouts to blast fat: --Bodyweight cardio --Sprint intervals --Jump exercise intervals Mix up your strength workouts between heavy weight sessions (3-5 repetitions per set) and lighter weight circuit training sessions (10-12 repetitions per set). Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Subcutaneous Fat vs. Visceral Fat, What's the Difference?

All body fat is not equal...you need to know the difference between subcutaneous and visceral fat. Subcutaneous fat is found just underneath...

You Need To Burn Subcutaneous and Visceral Fat

It's true that women and men tend to store body fat in different places. Women’s bodies (because of necessary genetics) have twice the amount lipogenic (fat storing) enzymes and half the amount of lipolytic (fat releasing) enzymes as men’s bodies. This has to be taken into account when exercise programs are designed. Women tend to store stubborn fat in the buttocks, hips (saddle bags), thighs and the back of the upper arms (grandmother arms). Men tend to store stubborn fat in the abdominal area (pot belly and spare tire) and back area. <a href="http://rapidfatlossandsixpackabs.com">Excess abdominal fat</a> has been shown to be a pre-curser to diseases such as cancer. Subcutaneous Fat - Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite. Visceral Fat - Visceral fat is located in the abdomen and vital organs (such as the liver). It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat. A “skinny fat” person is one who is skinny with high body fat. Studies have shown that frequent yo-yo dieting increases visceral fat. Yo-yo dieters also regain the lost weight (and even more) because yo-yo diets slow down your metabolism. So, what is the best way to burn both types of fat? You guessed right.....Exercise! Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

You Need To Burn Subcutaneous and Visceral Fat

It's true that women and men tend to store body fat in different places. Women’s bodies (because of necessary genetics) have twice the...