What do we know about visceral fat and how can we burn it?
Visceral fat is particularly dangerous because it hides deep inside, beneath muscles layers and constricts organs, blood vessels and arteries.
It is also the hardest to burn. You may notice many people who are seemingly thin or with a well managed weight yet they may have a beer belly, large hips and arms. This is visceral fat and it can lead to a heart attack and stroke due to the pressure exerted on the aforementioned organs.
Many people will try to wage an all out war on visceral fat. They employ a ‘shock and awe’ technique, whereby they cut calories and stick to a strict regime. And, this can work…for a short while. Yes they see initial weight loss but then the losses start to slow and eventually halt. Even with the strict calorie control, and this can be morale breaking. After a while and living with this plateau, most tend to give up and return to their normal lifestyle.
However, very few understand why this plateau is so hard to overcome. It is based around the bodies own survival instincts, the body needs fat to survive and as it notices a significant calorie deficit it goes in to starvation mode and holds on to the fat just in case there is even less food in the near future to use as energy.
The trick to overcoming this plateau is kick starting the metabolism as it is this that has slowed down as part of your emergency starvation mode.
There are many ways to keep your metabolism running high, it seems constant cardio is not one of them, try to avoid running your joints into dust and incorporate weights to your fitness regime.
Heavy (it is all relative) weight or resistance training has been proven to raise your metabolism and keep it raised for much longer once you have thrown that barbell to the floor. These bouts of resistance training will trigger not only your metabolism to get in gear but if compound exercises are incorporated, and they should form the basis of any lifting, it also stimulates the growth hormone production of testosterone.
Testosterone enables muscle tone and development in both men and women (ladies; do not think you will automatically grow a beard or get a square jaw) and higher levels also start to cut fat.
Certain vitamins and minerals found in foods can also help too but sometimes it can be hard to incorporate enough of them into your diet. Another option is to seek out a safe and natural fat burning supplement which will also stimulate your metabolism and keep it stimulated throughout the day.
Choosing a reliable and effective fat burner supplement can be tricky as there are so many on the market, however, with a little bit of research it can be done and it can be part of the answer to breaking that plateau.
So what to look for?
Luckily, we have done lots of research both on the ingredients and first hand experience so you may well wish to take a look at what we think is the best product available.
However, some key pointers are:
- No proprietary blend
- Good dosing schedule
- No synthetic substances and compounds which can be banned by the WDA
- Around 8 or 9 natural and proven ingredients
- Great testimonials, and not just fake reviews found on Amazon
What may be these ingredients be?
Ensure each ingredients is not synthetic, if you are a professional sports player this can lead you into lots of trouble, even legal supplements can contain banned ingredients.
Also ensure there are reliable studies proving their effectiveness, just because certain people on forums say it works does not mean it does. They may portray to be sports nutritionists or scientists to garner respect but the truth is most likely to be much less glamorous or indeed certified.
The following ingredients have been known to be effective in trials and have articles available to prove this:
Vitamin B6 – Using it in its most natural form, pyridoxine, B6 is an essential nutrient to raising the body’s metabolism and aiding the fat burning process.
Vitamin B12 – B12 fights fatigue, muscle wastage, boosts mood, cognition and is vital to many bodily functions including metabolism and food digestion. So to put it bluntly, we need this for smooth operation and be able to smash those workout sessions which in turn helps you burn fat and lose those unwanted pounds.
Zinc – A study in 2013 showed that people suffering from obesity had low levels of Zinc. Also, if you are deficient in Zinc it means you cannot absorb the nutrients from your food in the intestine.
GTF Chronium – Research suggests that chromium might improve weight loss in some people who are overweight or obese.
Green Tea Extract – Clinical studies suggest that green tea extract may boost metabolism and help burn fat. One study found that the combination of green tea and caffeine improved weight loss and maintenance in people who were overweight and moderately obese. Some researchers think that substances in green tea known as catechins are responsible for the herb’s fat-burning effect.
Green Coffee – Evidence from research has indicated that the consumption of caffeinated coffee can lead to some reductions in long-term weight gain, an effect which is likely to be due to the known thermogenic effects of caffeine intake.
Cayenne Pepper Seeds – The hot and spicy taste of cayenne pepper comes from capsaicin, a compound found in many hot peppers. Capsaicin is known to boost metabolism, causing the body to produce extra heat and burn more calories for fuel.
Glucomannan – This is a soluble, fermentable, and highly viscous dietary fiber derived from the root of the elephant yam or konjac plant, which is native to Asia. Preliminary evidence suggests that Glucomannan can promote weight loss.
Caffeine Anhydrous – The purest form of caffeine available. This compliments the green tea and coffee plus the thermogenic effects of cayenne pepper. It stimulates the central nervous system (CNS), heart, muscles, and the centers that control blood pressure to give you an extra boost and hit that PB.
Therefore, with these ingredients in mind, do not settle for anything less or particularly if it has been hidden behind the cloak of a proprietary blend.
Keep posted to this site as we are continually looking for the best exercises, diets and products out there to help burn away those unsightly fatty deposits.