The right exercise routine can reduce that fat layer.
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Excess fat can wreak havoc on your health. Unlike visceral fat, which is located deep in your abdomen, subcutaneous fat is the jiggling, pinchable fat that lies right below your skin and hides your muscle tone. Reducing this fat is best done by creating a daily caloric deficit through diet and exercise. The latter should include cardio and strength training for optimal results.
Blast Calories with Cardio
Experts recommend doing at least 30 minutes of moderate cardio on most days to burn calories and lose weight. For optimal caloric burn, choose exercises that engage your lower and upper body, and perform the full range of motion. Consider using a rowing machine, swinging your arms as you jog, pedaling on an elliptical machine with moving handles, swimming laps, using a vertical climbing machine that engages both your arms and legs, or playing racquetball or tennis. Add variety to your routine so you prevent boredom and challenge your muscle slightly differently each time.
Try High-Intensity Interval Workouts
Regularly speeding up your pace during cardio can turn your workout into a high-intensity interval session. According to the American Council on Exercise, this type of training can reduce that top layer of fat. For instance, after warming up, burst into a vigorous sprint for 30 seconds to one minute. Then slow down to a moderate pace to recover for two minutes. Alternate intensities throughout your workout. You can also incorporate intense bursts while exercising on an elliptical machine or stationary bike. Push yourself so you're working at 80 to 95 percent of your maximum cardio capacity during the vigorous bursts.
Build Muscle with Strength Training
Combination and compound exercises that target your large muscles work best to reduce fat, because these work multiple muscles simultaneously for optimal muscle stimulation. Unlike fat, muscle tissue uses up a lot of calories to sustain itself; the more muscle you have the more calories you burn, even when you're at rest. Consider strength training on two or three nonconsecutive days a week. Combination and compound exercises can include lunges or squats with shoulder presses or lateral or front raises, step-ups with biceps curls, pushups, and deadlifts.
Watch What You Eat
It takes a deficit of 3,500 calories to lose one pound of fat in a week. In addition to exercise, your diet also contributes to this deficit. If you eat unhealthy, fattening foods, you gain back the calories that you burned through exercise and sabotage your weight loss. To avoid this, reduce portion sizes and emphasize nutritious foods, such as fiber-rich veggies, fruits and whole grains. Get protein from lean sources, such as turkey, fish, and skinless chicken, and consume low-fat or fat-free dairy. Make small changes to your diet so you don't feel deprived and can maintain your healthy eating habits in the long run.
Prioritize Your Safety
If you're new to exercise, consider hiring a trainer to show you the ropes, because if your form is poor, you're prone to injuries and results will be disappointing. A trainer can familiarize you with different workout equipment and exercises. Also, before attempting to lose that dreaded layer of fat, consult your doctor, especially if you have an injury or health condition. He can ensure that your planned exercise and diet regimen is appropriate for your physical condition.