|A1||Close grip lat pulldown||3||12||Chest proud and depress shoulders|
|A2||Cable Row||3||12||Focus on scapula retraction|
|B||Dumbbell pullover||3||12||Lats activation|
|C||Seated Row machine||3||10-10-10||10 reps RHS, 10 reps LHS, 10 reps both|
|E||Dumbbell Front Raise||3||20||10 reps LHS bringing DB to the centre of body, then 10 reps RHS|
|F1||Dumbbell hanging Lateral Raise||3||24||12 on each side|
|F2||Standing Around the world||3||15 (light weight 1kg-3kgs)||Stand tall, grasp DB underhand at waist, lift arms laterally, bring DB together overhead|
|A1||Stationary Cycle||2 min||3||Highest intensity|
|A2||Wall sit||1 min||3|
|B||Hip Thrusts with weight||10-10-10||3||10 reps – hold for 3 secs repeat|
|C||Crab walk with band over knees||24||3||Keep butt low squat position|
|D1||Cable kickback||12 each leg||3||Contract glutes at the top, hold 1-2 secs then return back|
|D2||Abduction with band above ankles||15 each leg|
Comments: Exercise “Routine”= Complete one exercise then the next exercise straight after. Eg. Exercise A1, then A2, then rest 30 secs.
As I have mentioned in one of my previous posts, Asians have been shown to have lower BMI’s yet higher body fat percentage. In addition to that, studies have strongly shown that there is a correlation between the types of fat we store that affects Asians to develop serious health concerns in comparison to others.
Firstly, I would like to explain the differences in two types of fat we have. There is subcutaneous fat, that is the visible and jiggly fat around your trunk. This type of fat is usually harmless and not a risk factor for health issues. Then there is visceral fat. This type of is the fat that is stored around a number of vital organs such as your liver in your abdomen area. Healthy levels of visceral fat help protect your organs and play a role in your immune function. However, having too much visceral fat plays a dangerous role with increased risk of health problems such as:
- Type 2 diabetes
- Heart disease
- Breast cancer
- Colorectal cancer
- Alzheimer’s disease
Obesity is usually thought of what you can see in the mirror. The real issue is what you can’t see. A study in 2015 has found that those with greater amounts of visceral fat were more likely at risk of death than those with more subcutaneous fat. In fact, evidence shows subcutaneous fat can actually protect the health of those with more visceral fat.
How can you measure visceral fat?
Other than getting scans done, the best way to measure how much visceral fat is with a tape measure. Measuring the waistline starting from your belly button. A woman with 89cm or more is more likely to have excess visceral fat. Also, Harvard health states that 10% of your body fat will be visceral fat.
What’s the solution?
- Stress is a big factor when it comes to visceral fat! This is because when you are stressed you release cortisol hormones which increase the amount of visceral fat someone can hold. Relaxation and meditation is recommended.
- Low carb, high protein diet change
- HIIT (High Intensity Interval Training) – Perfect balance between resistance and aerobic training. Studies have shown a change in lifestyle for weightloss will in fact burn visceral fat, helping you shed what matters.
3 Simple exercises to get rid of visceral fat
Not only does rowing get rid of visceral fat, it also strengthens your upper arms and your spine and helps the formation of your abs which is key for Asian women.
When we focus on visceral fat, running is one of the best options. Visceral fat will surely reduce as it also targets the hidden fat in your abdomen. Running for beginners can start with brisk walks 2-3 times a week, then to slow jogs to progress to higher intensity and extended runs.
Squatting is the best way to focus on visceral fat when it comes to strength training. As it helps your heart to pump and as you sweat more the fat tissues in your upper legs and abdomen start to burn. Beginners should be guided with a Personal Trainer for proper form as injuries may occur if performed incorrectly.