Visceral fat (aka the pesky belly fat that makes your belly bulge) should be on your radar. It can be quite dangerous to your health as it comes with a plethora of risks, including dementia, cancer, liver disease, osteoarthritis, low back pain and even fertility problems. The absolute best way to determine if you have visceral fat is to take a tape measure and wrap it around your waist. If it’s 35 inches or more for women, or 40 inches or more for men, you’re at high risk, according to Harvard Health† You can burn this excess fat by eating a healthy diet and following the right exercise program. You can even increase your visceral fat burning while running if you like cardio.
We spoke to Onur Can, a personal trainer at Fyt, about the best ways to increase fat burning while running. If you didn’t already know, Fyt is the largest personal training service in the country that makes fitness easy and accessible to everyone under the expert guidance of a personal or virtual, certified fitness professional. Can shares some pro tips so you’ll be well on your way to a healthier, fit waist.
Read on to learn about the best ways to increase your visceral fat burning while running. And then 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 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 use the same muscles you use when running and tone those muscles while reducing fat,” Can says.
Start by pushing the sled without extra weight to familiarize yourself with the shape. When your form is the best it can be, Can instructs to use 45 pounds of weight, hold the bar tight, and make sure your arms are straight or bent. He continues, “Keep your body at about a 45-degree angle to the bars. Be sure to support your core and keep your head aligned with your spine. Start with a work-to-rest ratio of 1:3, 15 to 30 second push with a 45 to 90 second rest.” Repeat this exercise 3 to 5 times, gradually working your way up to a work-to-rest ratio of 2:1.
Related: Jumpstart Weight Loss In Your 40s With These Strength Exercises, Trainer Says
If you’re looking for a time-saving way to get rid of that visceral fat, interval training is your answer. Can explains that your body needs to be challenged to burn fat on a consistent basis. You won’t challenge yourself if you stick to the same running schedule over and over.
“A good way to run fast and burn fat is to alternate 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 you are pushing near maximum effort for the best results. Another tip is to test your stamina. When the running aspect of the interval isn’t challenging anymore, slightly increase the speed or time you spend running.”
Related: Accelerate Belly Fat Loss In Your 50s With These Exercises, Trainer Says
Running longer than you usually do can help you reach a calorie deficit to shed more fat and lose weight (in addition to following a healthy diet, of course). “For a longer period of time, at least once a week, is a great way to kick-start your metabolism and burn fat throughout the day,” Can explains. “I recommend running for 60 minutes at least once a week to burn those extra calories. A good way to make sure you can run for a long period of time is to work on it. You can increase your stamina by doing 5 adding extra minutes for each run to steadily reach a specific time goal.”
Maintaining good form is so important, and Can emphasizes its importance to get the best results. Running can be an explosive movement that is quite hard on your joints. Can suggests “strengthening your core, keeping your chest open, and moving your shoulders.” To challenge yourself, you have to be absolutely sure that you are in good shape!
Can offers another tip: “Invest in a good quality pair of running shoes with the right support to reduce the pressure on your joints. Without taking the right precautions when running, you increase the risk of injury.”
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel, delivering compelling fitness, wellness and self-care topics to readers. read more