The loss of body fat is a main goal for many of my clients. Excess body fat should be avoided at all costs, since it can lead to a variety of chronic health problems. To lose weight, you must master all of the fundamentals. Maintaining a balanced diet, eating at a calorie deficit, weight training on a regular basis, and include aerobic activity in your regimen are all essential. There are a variety of machine workouts that can help you burn more visceral fat, and we'll show you how to execute them so you can get on the fitness track you want to be on.
There are various forms of fat in your body, and we'll go through them all briefly so you can understand them better. Visceral fat is fat that surrounds your organs deep inside your abdomen and can cause major health problems if you have too much of it. Many concerns, such as metabolic difficulties, type 2 diabetes, heart disease, and more, can be caused by visceral fat. There's also subcutaneous fat, which is fat that's just beneath the skin and is referred to as "sticky fat" since it takes longer to disappear (via Health Direct). There's also essential fat, which is exactly what it sounds like: it's required for good health. Fortunately, visceral fat is easier to remove than subcutaneous fat, and the most effective approach to do so is to combine high-intensity aerobic and weight training. Today, we're concentrating on visceral fat burn.
Strength training should be done on a regular basis. When it comes to fat loss, free weights should make up the majority of your workout, but it's also important to incorporate the correct machine workouts into your routine. Machines get a lot of flak from the fitness world because they argue that they have a predetermined pattern that doesn't stimulate the stabiliser muscles, but this is an exaggeration. Machines are helpful for isolating specific muscle parts, keeping tension in the ones you want to focus on, and for beginners merely learning basic movement patterns.
When choosing machines to boost your visceral fat burn, go for compound motions like curls, triceps, and crunches, rather than isolated activities like curls, triceps, or crunches. Compound movements use many muscle groups, are more difficult, and can help you burn more calories than isolated exercises.
Here are a few machine-based strength-building workouts, as well as two cardio-conditioning routines. Increase your visceral fat burn by incorporating the following activities into your fitness regimen.
6 Exercise Machines That Help Burn Visceral Fat
1. Hack Squat
Begin the exercise by standing with your feet slightly turned out in front of you. To open the machine, push yourself up and then hit the switches below. Lower yourself as if you were doing a standard squat until your hips are at least at a 90-degree angle, then drive through your heels, contracting your quads and glutes to complete the movement. Perform three sets of ten reps.
2. Leg Press
Begin by laying on the leg press sled with your feet slightly outside and outside shoulder width. Pull the switches to unlock the machine after pressing the weight up. Lower the weight slowly and steadily, then drive into your heels, flexing your quads and glutes to complete the movement. Perform three sets of ten to fifteen reps.
3. Wide Grip Seated Row
On a seated row machine, grab the wide grip attachment and plant your feet firmly on the footpad. Pull out the handle, then fully straighten your legs. Drive your elbows back towards your hips while keeping your chest tall and squeezing your back and lats hard to finish. Perform another rep after fully straightening your arms and getting a decent stretch in your shoulder blades. Perform three sets of 10 to 12 reps.
4. Machine Chest Press
Place your arms on the handles of your chest press machine and sit back. Press the weight forward, keeping your core tight, until your arms are fully extended. To complete, flex your chest and triceps, then drop the weight back to the starting position under control before doing another rep. Perform three sets of eight to ten reps.
5. Stair Climber
To begin, get on the stair climber, turn it on, and start climbing. If you're a beginner, start slowly and keep a comfortable pace for at least 15 to 20 minutes. You can increase the speed or climb for at least 30 minutes once you've built up more stamina (or if you're an intermediate).
6. Rower
Start by sitting in the rowing machine's seat and strapping your feet in. Maintain a tall chest while gripping the rower's handle, driving through your legs, and pushing your elbows back to complete the movement. Before doing another rep, move all the way forward until the handle touches the rower. You can row at a faster pace for a 500-meter sprint or row at a slower pace for 1000-2000 meters.
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