What exercise is most effective in removing visceral fat? Aerobic exercise or anaerobic exercise?

Anaerobic exercise can improve the effectiveness of insulin function, and when the body exercises while bearing a slight weight, it can increase the amount of oxygen absorbed by the body. The effect is the same as aerobic exercise and can cultivate endurance. And strengthening muscles can prevent falls in old age. Whether aerobic or anaerobic exercise, it has the effect of developing muscle strength.

Which type of exercise is most effective in removing visceral fat?

A research report asked ordinary American non-athletes to engage in aerobic and anaerobic exercise and investigated the amount of visceral fat reduction. As a result, the aerobic exercise group consumed 67% more calories and reduced a lot of visceral fat. Therefore, researchers recommend combining aerobic exercise with strength training, with aerobic exercise being the priority.

Specifically, you should do light strength training first and then aerobic exercise to achieve the best results. After strength training, the body secretes growth hormone that strengthens muscles and bones. Growth hormone also has the effect of increasing the concentration of glucose and fatty acids in the blood. At this time, doing aerobic exercise can consume fatty acids and promote fat decomposition.

Please note, however, that the approach to eliminating visceral fat is different from the approach to building muscle. If you want to eliminate visceral fat, the correct way is to do strength training first and then aerobic exercise; however, this order of exercise will inhibit protein synthesis and will not be effective in building muscle.

If your goal is to build muscle, do aerobic exercise first, then strength training. Doing aerobic exercise first will promote protein synthesis better than just strength training. On the contrary, the amount of fat burned will decrease, so please keep your goal on eliminating visceral fat and continue exercising.

Strength training only needs to be done for ten minutes until you sweat. Even if you don't go to the gym, you can achieve the same effect by doing 30 push-ups or jumping rope for one minute at home, then resting and jumping rope for another minute, for a total of ten minutes.

However, those who are still super fat must not be greedy. Anaerobic exercise will put a burden on the heart. Please only do aerobic exercise at the beginning. After you lose five kilograms, you can add strength training.

This article is from Sancai Culture "Eliminate visceral fat, reduce 5 highs: no sugar limit, no salt reduction, no muscle training! The book "The Most Powerful Visceral Fat Treatment for Physical Examiners"