In this video, the presenter explains the distinction between subcutaneous belly fat and the deeper, more dangerous visceral fat that surrounds internal organs and drives inflammation, high blood pressure, diabetes, metabolic syndrome, and arterial damage. She argues that traditional weight‑loss metrics (scale weight, superficial belly measurements) often miss reductions in visceral fat, and that focusing solely on cholesterol overlooks a more critical health threat. The core recommendation is high‑intensity interval training (HIIT) – short, all‑out sprints of 20‑30 seconds followed by a recovery period of 1‑2 minutes – as the most effective exercise to specifically target visceral fat. She outlines how HIIT, when performed 2‑3 times per week, should be combined with resistance training (2‑3 sessions) to boost long‑term metabolism and provide glucose storage, and with Zone 2 cardio (2‑3 sessions) to support mitochondrial health. Additional lifestyle factors—adequate sleep, gut health, and a diet low in seed oils and processed foods—are presented as supportive pillars. The video also offers a practical weekly workout template, advice on sequencing weightlifting before HIIT, and cautions for beginners to start gradually. Throughout, she urges viewers to like and subscribe, emphasizing that the information could improve health and quality of life.
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Today I want to share with you a type of fat that's in your belly area, but it's not belly fat, but it's worse than belly fat. And it's probably causing some harm to your body, including chronic illnesses. And I want to talk to you about the absolute best exercise to get rid of this particular fat. We'll go all into it. But before we do, I want to make sure that you subscribe to this page. I get over 50% of people that watch this material and are blessed by this material and even send this material out for other people to be blessed by it, but still will not subscribe. So do me a favor and please like this video and subscribe to this page. That way you'll receive my notifications when I go live. All right, now we have all been there, right? Looking at our bellies in the mirror. And I'm going to talk to you today about something that's a little different from that, but we've all been there. We're concerned about belly fat. We look in the mirror, we poke our little bellies, we grab the fat, the love handles or whatever, and we're just trying to see how much fat is in our belly, and we all want to get rid of it, right? And yes, belly fat does tell a story, but there is something much deeper behind the belly fat that is much more important than just the belly fat. That's the subcutaneous fat, and we can see that fat. But behind the subcutaneous fat in the abdominal cavity is what you call visceral fat. Now, this is the fat that you do not want in your body, and the reason why is because it is harmful to your body. It causes inflammation. So if you were thinking about your body like a car, imagine the exhaustion pipe pumping out like dirty black air, like something's wrong within that car. And so that's how you have to think about visceral fat, is it releases inflammation and it causes a lot of problems to the organs in the body. And so you're going to deal with all kind of issues like high blood pressure, diabetes, metabolic syndrome, problems with insulin levels, not being able to metabolize glucose, uh, which leads to all kind of problems in addition to diabetes. And you're also going to be at risk of damaging your arteries because of the inflammation, because of visceral fat. There's a lot of people who talk a lot about cholesterol and lowering cholesterol, right? And It's an important topic, but at the end of the day, nobody lowers cholesterol and have a complete change of life. And so I think the doctors have pushed things in that area or in that direction, like, all right, get your cholesterol under control. But nobody's talking about how visceral fat is damaging the body. And yet the only way you can really look at it is through an MRI, a scan to show you how bad it is. But I think often we kind of know when we look at the sides of our stomach and our back hangage and all of those different areas. That there is visceral fat involved. And the thing about visceral fat is that if you can target it and lower it, then it will not only change your health or your body composition, it will change your life. And I've never seen cholesterol or managing cholesterol change anybody's life. I'm not saying it's not an important topic. I'm just saying there are other things that are more important that really do destroy your life and your world. And visceral fat is one of those different things. Whenever there's a conversation about fat, we always think outside of our bodies. Like, we can look down and we see fat and it's, "Oh, I got to get rid of this belly fat." People don't talk about the fat that is hiding in the liver, the pancreas, the tongue, the heart. Yeah, there's fat that surrounds itself around the heart. Yeah, you can have a fatty tongue and a fatty pancreas. And that is what visceral fat does, is it surrounds itself around the organs. It causes problems with your actual organs. And I want to point that out because it's very important. And if somebody comes back and they have a fatty liver on a scan, the doctors may act like it's normal, but it's actually not. All right? And a lot of times when people start to lose weight— and I'm going to get into in just a minute the best exercise that you can do to target visceral fat. This isn't my number one exercise that I often tell people to implement, but it is what will get rid of visceral fat. Now back to what I was saying. There are times when people try to lose weight and they get on the scale and they may lose weight or they may not. The problem with this is that when you hop on a scale, you don't know what weight is being lost. Is it fat? Is it water? Is it muscle mass? Like, you don't really often know. And the thing about when we try to join a weight loss program and we just looking at our belly fat and we just want to lose weight, sometimes people do the wrong things and get results that help them with the numbers, but it's not the results that you're really looking for. And so let's say, for example, you're getting a shot to lose weight, right? You're losing weight, but are you losing fat? Losing water or losing muscle. And if you're losing muscle, you're going to have a huge problem. And that's the problem sometimes with doing the wrong exercise routines is that people will lose weight. Or let me say this, or starving yourself from not eating calories, right? You can lose weight, but it doesn't mean that you're losing the right way. You could be going into losing muscle. If you are eating less and exercising more, we don't know exactly what is being targeted unless you measure for this. And so some people are really over-aggressive and over-extreme with numbers. And sometimes people will jump on a scale and say, I'm not losing weight. And then I'll ask them, what about inches? Are you losing inches? And it's, yeah, I'm losing inches, but I'm not losing weight. And so A lot of times what happens is that the body will start to pull fat from other areas. It actually pulls fat from the areas that it need to pull fat from. If you have a fatty liver, you want your body to pull fat from the liver first. You don't want to just drop the pounds around your belly or drop the fat in your body while your organs are all marbleized and stuffed with fat. Like, you really want to heal from the inside out. And so sometimes the body will pull fat from those other areas first, which is very important. And if you are, for example, lifting weights or you're building muscle, then you could have replaced fat with muscle. And so you may not lose weight. You may have lost fat from your organs and started to build muscle mass in your body. So you don't always know what's happening, and you have to give your body a chance to see where this is going to end up. Now, I want to talk about the best exercise that you can do to get rid of visceral fat. And just know that this is very important, and it is not resistance training, although I love resistance training. And resistance training is very important because it has a long-term metabolic rate where it boosts metabolism in the long run. And it also allows your body to have somewhere for glucose to go, to be stored, and to be used as fuel. So even though I'm about to name what exercise is best, you do want to add resistance training to this because it allows you to use your fuel better. I also want to say this really quickly. There are a few other little things that you have to do, like good sleep hygiene, good gut health, and of course eating the right foods, getting rid of some of those seed oils, and inflammatory oils and processed foods. All right. But here is the exercise that you really want to start to include in order to get rid of visceral fat. And I think most people can see when their stomach is getting tighter and it's falling over and those pants are getting tighter and tighter because you have belly fat. And this is dangerous because of the inflammatory markers and the chronic disease that's associated with it. So here it is. It is cardio, but not just any cardio. Stop right there, because I know you thought about just jumping and cruising on a treadmill for 20 minutes or doing some nice little jog in the sunlight. That's all great. And I actually love zone 2 training because it's amazing. I do it all the time, as a matter of fact. And I'll tell you actually the exercise regimen that I use and that I think would be really good to getting rid of visceral fat. And so I'm talking about exhaustive short interval sprints or all out in whatever way that looks. It could be biking. It could be sprinting. It could be running upstairs. It could be burpees or whatever. But I'm talking about high-intensity interval training in short increments. What it looks like would be if you hopped on a treadmill or you went on a track or something, which I often do. And you sprint for 20 to 30 seconds, and then you recover. You walk, you rest. I usually have to take about a minute. A lot of times, it'll be probably 4 times the amount of time that it took me to run. So if it's 30 seconds, it may take me, I don't know, a minute and a half, maybe even 2 minutes, depending on the interval or the day. If I'm running 20-second intervals, it may take me— about a minute. And like I said, it could be longer for somebody. It could be 2 minutes for somebody for a 20-second interval. The key is to recover. Make sure that every single time you do this short interval, it needs to be all out. It needs to be a max. You are exhausting yourself. And so you do have to recover in order to do that because if you don't recover enough, then your intervals will not be where you need them to be. And I'm talking about you really want to be at 90% to 100% of your effort with each one. And so that is what it looks like when you are able to get into that type of exercising. That is the exercising that helps with visceral fat. So there is a component and a benefit to different types of exercises. And I love to talk about them all. I love zone 2 cardio, which helps the mitochondria. But the high-intensity interval training will help with the visceral fat, which will help with the inflammation and the cortisol levels and the overeating, anything that cause the visceral fat to increase. You want to be able to target this because it's very, very dangerous to your body. And so I want you to pay more attention to that. And if you are dealing with visceral fat, you need to start including this in your workouts. And I don't always like to encourage people to do high-intensity interval training just outside of having a real conversation with them because sometimes it intimidates people and they don't want to do it. And I really don't want to push anybody to do something that would just cause them to shut down from exercising altogether. So I tell people to start with movement, start with walking. And yes, walking and low-intensity zone 2 training will help visceral fat. It just won't help it as much as high-intensity interval training. Training wheel, and then adding weightlifting to that will do the magic. So here's what a good healthy week of workouts look like. 2 to 3 sessions of high-intensity interval training if you're trying to target visceral fat, and then about 2 to 3 days of resistance training to build muscle, and then about 2 to 3 days in zone 2 training. That is a nice little bike ride, a walk, a fast-paced walk, maybe a nice little jog. And if you wonder what zone 2 feels like, you really have to test it out technically. But in order to measure it, it would be just like you can have a conversation with somebody and they know you're working out, but you can still have the conversation with them. And it's a little bit of output. It's not enough to say, I got to get off the phone because I'm breathing too hard. That means you're coming out of zone 2. You should be able to hold a conversation with somebody but it's not necessarily easy breezy like you just walking at your own pace. Okay? That's zone 2 training, and that is beneficial. So 2 to 3 days of that, 2 to 3 days of weight training, and 2 to 3 days of high-intensity interval training. If you just starting, let's start at the lower numbers, 2 days apiece of those. But here's the thing, you can actually do the weightlifting on the same days that you do the high-intensity interval training, right? If you want to. You can do your weights, and then you can do 15 minutes of high-intensity interval training or however long you want to do it. I would not suggest doing the high-intensity interval training first and then doing weightlifting because you'll exhaust yourself, and then you won't have the energy left to do weights. I find that it's much easier when you do the weights, and then you can do the high-intensity interval training afterwards. Now, when it comes to zone 2 training, I just sometimes do that as a warm-up before I lift weights. Or I could do it as a standalone day. Or I could do high-intensity interval training as a standalone day. But when it comes to my weightlifting, I always do some form of cardio either before or after. For some reason, I just try to get a little bit of cardio, even if it's warming up. And then I do a warm-up for my body weight muscles to get warmed up also. You can do it whatever way works for you, but I just want to let you know what you have to include in order to start targeting this visceral fat. So I hope that you benefited from this and you start to include a little bit of high-intensity interval training into your workouts. I think it will tremendously benefit you. And so I wanted to release this to you because a lot of people deal with visceral fat issues and don't know quite how it is damaging their bodies tremendously. And I want to help you to take better care of you and your body. Make sure again that you like this video and subscribe to my page. As those who are continuing to be blessed by this content and this information, that would be a huge blessing to me because I want to get the message out to as many as I possibly can. And as I stated, there are a lot of people who will come here and listen to the content and feel blessed by it and even comment and even send information to their family members and their friends, but they still will not hit that subscribe button. So please do me a favor and hit that subscribe button so that you can continue to get the information and the resources that is needed for you to live your healthiest life. Life. I'll see you next time.
