The best ways to increase visceral fat burning while walking, the trainer says: Eat this, not that

Losing belly fat is a common health and fitness goal that many people want to achieve. And while you have this priority at the top of your mind, you also need to focus on burning visceral fat. Visceral fat surrounds the abdominal organs and has important health implications if you have high levels of it. Fortunately, visceral fat is easier to lose than subcutaneous fat (the stubborn fat located under the skin). In addition to eating a healthy, high-protein, calorie-deficit diet, you want to exercise regularly. So we’ve put together the best ways to increase visceral fat burning while walking to help you.

Of course, strength training is a must to help burn excess fat. However, a rather underrated activity when it comes to losing visceral fat is walking. It’s simple, low in intensity, and can be done just about anywhere. For those who are currently sedentary, this is a great way to start leading a healthier lifestyle.

If you’re already walking regularly, here are some ways to increase your visceral fat burning. Take a look below, and then be sure to read The 6 Best Exercises For Strong, Toned Arms In 2022, says the trainer.

close-up sneakers walking uphill
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One of the best ways to increase calorie consumption while walking is to increase the difficulty level. You can do this by walking up the hills in your local community. When you walk up a hill or slope, you force your body to work harder. You recruit more muscle fibers in your hips and quads and eventually burn more fat.

Find a hill and start walking all the way down, then back down. Repeat for a few more turns.

Related: Top 3 Abs Exercises To Reduce Belly Fat Fast, Says Trainer

a group of people walking in a park and smiling
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In addition to increasing the incline, another way to burn more calories and fat is to walk faster. If you are used to walking at a slow pace, you can increase your speed and do a fast / powerful walk instead.

On your next walk, challenge yourself to go a little faster. You can calculate how long it usually takes to travel your normal route, then try to beat that time. If you’re just starting out and are building up your stamina, alternate between bouts of short, fast walking and your regular pace.

man doing exercise with dumbbells outdoors along the winter promenade
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Another way to make your body work harder is to hold hand weights as you walk. Grab a couple of lighter weights (2 to 3 pounds) and take them with you on your usual walking path. If you like, you can also add some exercises like curls, presses, and side lifts to work the upper body.

Related: Top 5 Strength Training Exercises for Burning Fat Fast, Trainer Says

the woman throws herself with dumbbells on the beach
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One last way to burn more fat and calories while walking is to incorporate body weight movements in between. You can keep it simple and just do squats, foot lunges, pushups, and dips. Here’s how to do each movement:

how to do a bodyweight squat
Tim Liu, CSCS

Keep your torso straight and torso tight, and sit on your heels and hips until they are parallel to the ground. Then come back up, flexing your glutes and quadriceps upward. Complete 10 to 15 repetitions.

Related: 5 Best Exercises to Get Rid of a Stomach Donut Forever, Trainer Says

walking lunges
Tim Liu, CSCS

Begin the movement by taking a long step and stepping forward with one leg. He plants his foot firmly, then lower yourself under control until the back knee gently touches the ground. Once the knee touches the ground, step forward with the other leg and repeat. Do 10 to 12 repetitions on each leg.

Push ups
Tim Liu, CSCS

Take a plank position with your body in a completely straight line above the ground. Begin the movement with your feet together and your shoulders in line with your wrists. Keep your core tight and glutes squeezed and lowered under control until your chest touches the ground. So, stand up. Complete 10 to 15 repetitions.

drops in body weight
Tim Liu, CSCS

Find a sturdy surface to rest your palms on, such as a ledge or beam. Get into position with your arms planted firmly on the surface and your feet in front of you. Keep your chest high and torso tight, away from your elbows and lower yourself under control. Come down until your arms are almost parallel to the ground, then drive back up, flexing your triceps hard to finish. Do 10 to 15 repetitions.

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