Subcutaneous fat is the fat between your skin, abdominal walls, and this type of fat can be felt and grabbed. This fat can become loose and flabby as it accumulates, which leads to stomach rolls.
Stomach rolls are not only unsightly but also increase your risk of developing certain preventable diseases such as diabetes and heart disease.
This fat cannot be eliminated by simply working out on your abdomen. You can lose weight by changing your diet and doing exercises to slim down your waistline.
Aerobic training with high intensity will help you burn visceral fat. This is the type of fat stored in your abdomen cavity. Regular aerobic exercise can help reduce your weight. Your stomach rolls will slowly disappear.
Harvard Health Publications recommends that you do 30-60 minutes of cardio exercise each day to lose weight. You can lose visceral and subcutaneous fat by walking, running, biking, swimming, jogging, and cycling.
How To Shed Subcutaneous Fat
Stair Climbing
According to Nutrihealth.com, climbing stairs can burn 75 calories in 15 to 20 minutes. High aerobic capacity of stair climbers can help you reach your ideal body weight quickly.
You can also get cardiovascular benefits by climbing stairs outside your home, in a tall building, or at an outdoor arena.
To lose weight and drastically lower your chance of developing stomach diseases, climb stairs three times per week for 30 minutes.
Training In Intervals
It increases endurance if you start alternating between high- and low-intensity workouts. This allows you to do aerobic exercises for longer periods of time, increasing your body’s ability to burn stomach fat.
The Journal of Applied Psychology published a study that found that interval training can increase endurance and limit exhaustion.
You can choose a cardio exercise such as running and alternating high-intensity movements with low-intensity ones.
You should run at a rapid pace for five minutes and then jog for two. Repeat this process until your running time is at least 30 minutes each week.
Circuit Training
According to Fitness magazine, circuit training can help individuals burn 30% more calories than regular aerobic exercise. Circuit training involves switching between high-intensity movements for a specific period.
Circuit training is often combined with strength building and cardiovascular exercises. Choose an abdominal exercise that will strengthen your strength training.
You can switch between abdominal exercises like crunches and high-impact cardiovascular moves such as jumping jacks, to lose weight while toning your abdominal muscles.