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Loss of abdominal fat is a common goal of health and fitness many people want to achieve. And although you have this top priority in your mind, you also need to focus on your visceral fat loss. Visceral fat surrounds the abdominal organs and has a major health impact if you have high levels of it.
As luck would have it, visceral fat is easier to lose than subcutaneous fat (stubborn fat under the skin). In addition to eating a healthy diet high in protein and calorie deficiency, you want to do regular exercise. Therefore, I have developed the best ways to increase your visceral fat loss while walking to help you.
Of course, muscle building is a must-do to help burn excess fat. However, an activity that is quite under-estimated when it comes to losing visceral fat is walking. It's simple, low-level, and can be done pretty much anywhere. For those currently sedentary, this is an excellent way to begin to adopt a healthier lifestyle.
If you are already walking on a regular basis, here are several ways to increase your visceral fat loss.
- Climbing Hills
Increasing the intensity of your walk is one of the most effective strategies for burning more calories. This may be accomplished simply by walking up hills in your neighbourhood. You strain your body to work harder when you walk up a hill or on an inclination. You engage more muscle fibres in the hips and quadriceps, which leads to increased fat burning.
Locate a hill and begin walking all the way up, then down. Continue to do so for a couple more rounds.
- Accelerate your pace.
Aside from raising the gradient, walking quicker is another strategy to burn more calories and fat. You can step up the pace and undertake fast or power walking instead if you're used to walking at a leisurely pace.
Challenge yourself to go a little quicker on your next stroll. You may time how long it takes you to walk your normal route and then try to beat it. Alternate intervals of short quick walks with your usual speed if you're just starting started and building up your stamina.
Hold the weights in your hands.
Holding hand weights while walking is another approach to make your body work harder. Grab a pair of lighter weights (2 to 3 pounds) and walk your normal route with them. You may also train your upper body with workouts like curls, presses, and lateral raises if you desire.In between, do some bodyweight exercises.
Incorporating bodyweight activities in between walks is another strategy to burn more fat and calories. Squats, walking lunges, pushups, and dips are good places to start.
Here's how to perform each of the movements:
- Bodyweight Squat
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Sit back on your heels and hips until they're parallel to the ground, keeping your body erect and your core taut. Then push yourself up to the top, engaging your glutes and quads. Reps should be between 10 and 15.
- Walking Lunges
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Take a large stride forward and step forward with one leg to start the action. Place your foot firmly on the ground, and then slowly lower yourself until your back knee hits the ground lightly. Step through with the second leg once the knee reaches the ground, and then repeat. Each leg should get 10 to 12 repetitions.
- Push-ups
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Start in a plank posture, with your body totally straight above the ground. Begin with your feet together and your shoulders aligned with your wrists. Maintain a tight core and a squeezed gluteus as you lower yourself until your chest reaches the ground. Then push yourself up again. Perform 10 to 15 repetitions.
- Bodyweight Dips
Find a stable surface on which to rest your hands, such as a ledge or a beam. Place your arms firmly on the ground and your feet in front of you. Maintain a lofty chest and a firm core break from the elbows, and lower yourself under control. Drive yourself back up, flexing your triceps hard to finish. Reps should be between 10 and 15.