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How to get rid of visceral fat: Regular cycling helps to burn calories and shed belly fat

Dr Zoe Williams discusses visceral fat on This Morning

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Visceral fat can be extremely harmful in large quantities, and it raises your chances of developing a number of conditions. But, regularly going cycling may help to get rid of your belly fat.

Burning belly fat by training the core is no easy feat.

Health experts often advise the best way to lose belly fat is by doing cardio workouts, such as running and cycling.

The reason for this is that you need to burn calories to lose belly fat instead of training the muscles.

Lower-intensity and high duration training burns more fat than shorter high intensity workouts. 

It’s been estimated a person will burn between 400 and 1,000 calories per hour when cycling, depending on their weight and how hard they are working.

This is why cycling is often touted as one of the best exercises to helping burn belly fat.

Cycling affects a person’s basal metabolic rate and muscle mass increasing the fat burning process.

When a person puts their foot on a pedal, they are meeting resistance and therefore building muscle.

By building muscle, the rate of calorie burning is raised helping to shed the belly fat.

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Cycling reduces belly fat as long as you cycle regularly and for a long enough time.

Bupa advises any form of exercise that lasts at least 30 minutes a day to get rid of belly fat.

This could include cycling, walking, yoga, or just dancing around your living room.

Combining strength training and cardio is ideal, though.

Cardiovascular exercise is any exercise that raises your heart rate, so long-distance cycling would be perfect.

Strength training improves your muscle mass and your glucose metabolism, and both of these things are important for managing your weight.

To really burn the calories when cycling, experts advise adding in some interval training.

By attempting to add in roughly six sets of all-out efforts lasting around two minutes with a 30 second rest in between this will accelerate the fat burning.

The benefits are that you’ll burn loads of calories in a short amount of time doing intervals and your metabolism will be up for the next 12 hours, meaning you burn extra calories over the course of the day. 

Meanwhile, you could also reduce your visceral fat by following a low-carb diet, it’s been claimed.

Low-carb diet plans aim to limit the amount of carbohydrates you’re eating, including potatoes, bread, and pasta.

Cutting back on the amount of carbohydrates in your diet has been claimed to reduce belly fat more than simply following a low-fat diet.

Without refined carbohydrates, your body begins to burn fat for fuel, which is ideal for those wanting to lose belly fat.

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