HIIT workout best exercise to cut visceral fat, claims Olympian

Dr Zoe Williams discusses visceral fat on This Morning

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Ms Stevenson recommends HIIT workouts as the most effective way to cut levels of visceral fat. HIIT stands for High Intensity Interval Training. It involves engaging in short bursts of high intensity exercise. Repeated often, they can be an effective way to get fitter and lose weight.

On these workouts, Ms Stevenson said: “For cutting visceral fat I’d recommend a swimming HIIT workout where you alternate your pace between short periods of high-speed swimming and longer periods of low-intensity paddling.

“It’s been shown to be effective at burning visceral fat, which is the type of fat that is stored around your organs and it’s what I encourage anyone who asks about getting rid of belly fat to do.

“What I suggest is starting off by doing one fast length of the pool followed by four less intense lengths, gradually upping this each time you go for a swim so that eventually you’re swimming two fast lengths followed by one casual length.”

Who is Sarah Stevenson?

Sarah Stevenson is not just any medallist, she was the UK’s first Olympic medallist in taekwondo – the specialist martial art, taking bronze in the 2008 Summer Olympics in Beijing.

Among her other achievements are multiple golds in taekwondo at the European and the World Championships.

Furthermore, in 2012, Ms Stevenson was asked to take the athletes oath at that year’s Olympics and was awarded with the MBE in the same year.

While HIIT workouts can help to cut levels of visceral fat, it isn’t the only way, other tips come courtesy of fitness expert Daniel Herman.

Speaking to Express.co.uk Mr Herman discussed the dietary changes one can make to help reduce levels of visceral fat.

He said: “I know it’s easier said than done, but portion size can really help as by just changing the size of your portions ( I recommend using smaller plates) you can instantly reduce your visceral fat by 12 percent just by limiting the amount coming in to your body for a small or controlled portion of food.

“I have found that my clients who have changed to whole grains, whole oats, rye and burger wheat have found a huge reduction of abdominal fat, so this should put a smile on the faces that want to reduce stomach bloating and size.”

However, in common with other experts, Mr Herman reflected the importance of exercise: “Whether it’s running, rowing, cycling, walking, for just 30 minutes, improving your cardio routine can have a significant impact on reducing your visceral and liver fat.”

Mr Herman added: “Once you have this as a routine after two weeks it can become very easy to introduce resistance-based training to really smash your numbers out the park.”

Alongside improving diet, reducing portion sizes, and exercising regularly, Mr Herman also highlighted the benefits of a good night’s sleep.

He said: “I cannot stress the importance of a good night’s sleep and in my opinion the easiest and simplest change to make.

“By setting an alarm or making a conscious decision to turn your phone off 60-90 mins before bed can have a huge improvement on quality of sleep. This will help your body function better throughout the night and aid in your fat burning cycle compared to people with poor sleeping habits.”

In what may come as a surprise to some, Mr Herman also suggested healthy fats.

He explained further: “This could sound like a huge contradiction because you’re not supposed to eat fat right?

“Healthy fats have been proven to benefit individuals who are looking to reduce their waste size and also improve your brain function. Remember Trans fats are the bad guys and monounsaturated fats are the good guys.”

Examples of foods containing monounsaturated fat include:
• Olive oil
• Avocados
• Almonds
• Hazelnuts
• Pumpkin seeds
• Sesame seeds.

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