The majority of my clients share the same goal of losing fat, especially the subcutaneous fat just below the skin. It’s important to note that subcutaneous fat is an important part of the human body, but we all know that too much is never a good thing. If your body has an excess of this type of fat, you may be at risk for a variety of health problems, including high blood pressure, type 2 diabetes, stroke, heart disease, certain types of cancer, and kidney disease. Subcutaneous fat can be very stubborn to get rid of due to insulin resistance and inflammation. Therefore, when it comes to a productive way to burn subcutaneous fat, you need to eat low in calories, do low-intensity and high-intensity aerobic exercise, and do strength training.
By incorporating these habits into a consistent routine, you can burn and shape subcutaneous fat. However, you need to choose the right exercise that is most effective in removing fat. It is important to prioritize strength training (also known as compound exercise). They incorporate multiple muscle groups at the same time and burn more calories. Also, for aerobic exercise, we recommend activities that allow you to move with greater force and take intervals. This promotes blood flow throughout the body and releases fat cells from the stubborn areas.
Need help understanding which exercise to perform? I’ll have you cover it. Incorporate the following movements into your training regimen to burn subcutaneous fat. And then, check out the six best exercises for a strong, toned arm in 2022, says the trainer.
Stand in front of the kettlebell with your feet facing the outside of the weight. Push your hips back and crouch low enough to grab your weight. Make sure your shoulders match the handles and your torso is straight. Lower your shoulders firmly on the core and press your heels and hips to lift the kettlebell. Be tall and bend your gluteal muscles up. Reverse the motion and lower the weight before running another person. Complete 3-4 sets of 10 iterations.
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Start this movement by grabbing the parallel bars with your palms facing each other. Lean a little behind and drive with your elbows to pull up to the bar. When you stand up, reach for your chest (not your chin) and squeeze your back, biceps, and upper forearms. Before running another person, resist along the way until you get back to the starting position. Complete 3-4 sets of 6-8 iterations.
Related: Jump Start Weight Loss in this 10 Minute Training, Trainer Says
This exercise begins with dumbbells in both hands. Go forward with one foot and plant your feet firmly. Then keep yourself under control until your back knee gently touches the floor. Walk forward with your other foot and repeat. Perform 3-4 sets of 10-12 iterations for each leg.
Hold the dumbbell over your shoulder. Hold the core firmly, push your hips back, and crouch until your quadriceps are parallel to the ground. Then drive your heels and hips to recover and bend your quadriceps and gluteal muscles to finish. Complete 3-4 sets of 8-10 iterations.
Ride an air bike at the gym and grab the steering wheel. You can start with simple interval training by sprinting for 10 to 15 seconds, then cruising at low intensity for 30 to 40 seconds, and repeating for a total of 10 to 15 minutes.
Jump on the rower and warm up for a minute or two. After all warm-ups are complete, sprint violently for 60 seconds to see how many meters you can row in that time frame. Then rest for 3-5 minutes, then make another 60 seconds round to the same distance as the first sprint. Rinse and repeat for a total of 5 rounds.
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