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Lifetimevibe Whole Body Vibration Machine

Many people working on weight loss or body shaping want to start with the belly. This can be frustrating for many people because belly fat can be especially stubborn. It can suggest conern for cardiovascular disease, and can be embarrassing. 

This article will explore the three primary types of belly fat: subcutaneous fat, visceral fat, and intramuscular fat.

Diagram showing types of belly fat: subcutaneous, visceral and intramuscular

1. Subcutaneous Fat

Subcutaneous fat refers to the layer of tissue that resides just beneath the skin’s surface. People can easily identify this layer of fat as they can grab it with their hands.

Despite its potential for cosmetic concerns, subcutaneous fat serves several important biological functions. It’s not the most detrimental form of body fat when compared to other types, such as visceral fat that surrounds the organs.

One of the primary roles of subcutaneous fat is to act as an insulating layer for the body. By trapping heat, it helps maintain an optimal internal temperature, contributing to the body’s overall thermal regulation. 

This is particularly vital in colder environments, where maintaining body heat is essential for survival. This fat layer plays a crucial role in protection as it acts as a cushion, absorbing shocks and impacts. Thereby protecting the underlying muscles and bones from injuries.

Excessive subcutaneous fat can pose various health risks as well as some benefits for the body. It can be embarrassing visually, but it also contributes to several vital body functions.

It is a storehouse of energy, providing a reserve of calories that the body can draw upon during times of need. Which can include fasting or intense physical activity. Additionally, subcutaneous fat synthesizes important hormones. It serves as a passageway for blood vessels and nerves.

Health Implications:

Subcutaneous fat is less associated with health risks compared to other types of fat. Still, excessive amounts can contribute to obesity and its related conditions. High levels of subcutaneous fat can also indicate the presence of more dangerous types of fat.

Reduction Strategies:

Adjusting diet intake as well as increasing calorie burn. Regular cardio exercises, strength training, and a balanced diet can help reduce subcutaneous fat effectively. Activities like walking, running, swimming, and cycling, can help burn calories and reduce overall body fat

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2. Visceral Fat

Visceral fat stores within the abdominal cavity as a type of body fat. It surrounds several important internal organs, including the liver, pancreas, and intestines. Unlike subcutaneous fat, visceral fat is not visible from the outside and lies much deeper within the body. This makes it difficult to detect without medical imaging technology.

Due to its location, experts consider visceral fat the most dangerous form of belly fat. Even though it remains hidden, it plays a role in various bodily functions. It is more metabolically active than subcutaneous fat and can produce a variety of substances that influence inflammation, insulin resistance, and overall metabolism. 

High levels of visceral fat increase the risk of serious health conditions, such as type 2 diabetes, heart disease, strokes, and certain cancers.

Visceral fat accumulates for various reasons, including poor diet, lack of physical activity, stress, and genetic factors. A diet high in processed foods and sugars increases the likelihood of developing excessive visceral fat. 

Stress can also contribute to the amount of this type of fat. As the body releases cortisol, a stress hormone that can lead to increased belly fat.

Health Implications:

Visceral fat is metabolically active and can significantly increase the risk of serious health issues. Which includes heart disease, type 2 diabetes, stroke, and even certain cancers. It releases inflamed markers and hormones that can negatively affect the body’s normal functions.

Reduction Strategies:

Focus on a diet rich in whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Limiting sugar, refined carbs, and alcohol can also make a significant difference. Doing regular aerobic exercise and stress-reducing activities like yoga or meditation can further help in reducing visceral fat.

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3. Intramuscular Fat

Intramuscular fat refers to the fat that is interspersed within skeletal muscle fibers. Unlike the other types, intramuscular fat is embedded within the muscles themselves. This type of fat is not typically the primary focus when addressing concerns related to belly fat.  Usually, people are concerned with visceral and subcutaneous fat.

However, understanding the role of intramuscular fat is useful for a comprehensive view of body composition and health.

Intramuscular fat serves as an energy reserve that the body can tap into during periods of increased activity. Additionally, it contributes to muscle metabolism and can impact muscle function and overall physical performance.

Intramuscular fat can also affect the way muscles respond to insulin. This influences a person’s risk for developing metabolic conditions such as insulin resistance and type 2 diabetes.

The presence of intramuscular fat is often associated with a sedentary lifestyle and poor dietary habits. However, it can also be influenced by genetics, age, and hormonal changes. While a certain amount of this fat is normal, excessive amounts can lead to negative health outcomes. 

Intramuscular fat is less visible and less discussed compared to other types of body fat. Still, it is an important factor to consider in the broader context of physical health, metabolic function, and disease risk.

Health Implications:

Intramuscular fat can contribute to a decrease in muscle strength and function. It is less directly associated with the same health risks as visceral fat. High levels can still contribute to insulin resistance and metabolic syndrome.

Reduction Strategies:

Building muscle mass through weight training and high-intensity interval training (HIIT) can help reduce intramuscular fat. Additionally, maintaining a protein-rich diet supports muscle repair and growth. Which can help decrease the proportion of fat within the muscles.

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Combatting Belly Fat 

Tackling belly fat requires many things that includes dietary changes, regular physical activity, and stress management. Consistency is key, and making gradual lifestyle changes can lead to sustainable fat loss over time.

  • Dietary Changes: Opt for high-fiber, nutrient-dense foods that keep you full longer. They also help stabilize blood sugar levels. Reducing intake of processed foods, sugary snacks, and high-fat items is crucial.
  • Regular Exercise: A combination of aerobic exercises and strength training is most effective. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Also use muscle-strengthening activities on two or more days a week.
  • Adequate Sleep: Ensure you are getting 7-9 hours of quality sleep per night.  As poor sleep is linked to weight gain and increased belly fat.
  • Stress Management: High stress levels can lead to increased cortisol. Which in turn can lead to fat gain, particularly around the midsection. Practices like meditation, deep breathing, and regular physical activity can help manage stress levels.

The combination of these activities can help reduce abdominal fat, with the primary emphasis on diet and exercise. 

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Remove belly fat by doig pushups and planks on a vibration plate for exercise.

Reducing Belly Fat with Vibration Exercises

Using whole-body vibration exercises in your fitness routine can help reduce excess belly fat, particularly the challenging visceral type. Whole-body vibration platforms, like the LifetimeVibe, offer a unique form of exercise. This can improve muscle strength, enhance blood flow, and may assist in reducing visceral belly fat.

Recommended Whole-Body Vibration Exercises for Belly Fat Reduction

Here are specific exercises you can perform on a LifetimeVibe machine to target belly fat:

  • Basic Stance: Stand on the vibration platform with your feet shoulder-width apart. Bend your knees slightly to absorb the vibrations. Maintain this position for up to 10 minutes. This basic stance engages your core muscles and helps to build stability,
  • Plank: Place your forearms on the platform and extend your legs behind you, resting on your toes. Hold this position for as long as possible, aiming for intervals of 30 seconds to one minute. This exercise intensely targets the abdominal muscles.
  • Squats: Stand on the platform with your feet wider than shoulder-width apart. Perform squats as the platform vibrates, going as low as comfortable. This not only targets your thighs and buttocks but also engages your abdominal muscles as you maintain balance.
  • Twists: Stand on the platform with your feet shoulder-width apart. Hold a lightweight or medicine ball in front of you with both hands. Slowly twist your torso from side to side, keeping your hips facing forward. This exercise targets the oblique muscles along the sides of your abdomen.
  • Push-ups: Place your hands on the vibration platform and perform push-ups either on your toes or knees. This exercise not only works your upper body but also engages your core.

Read here for more belly fat exercises on a vibration plate.

Also check out a wide variety of vibration plate exercises.

Understanding the types of belly fat and the different strategies to remove it can help make an impact in finally getting rid of this frustrating type of fat.  This information can empower you to make informed decisions about your health and fitness journey. With patience, perseverance, and the right approach, reducing belly fat and improving overall health is achievable.

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