Are You Carrying Dangerous Visceral Fat?

AI had a client who was awaiting the results of his body fat scan - he was really worried!

On receipt, he sent me his results, and the news was somewhat concerning.

His visceral fat, a significant health risk, was high - very high!

We talked, and discussed what was needed!

The goal?

Get that number as close to ‘zero’ as possible.?

Unfortunately, he had almost 1.8 kgs of visceral fat.?

I explained to him the health risks associated with excess visceral fat.

“It’s not simply a case of aesthetics or having a toned stomach…”

…I said...

“Visceral fat can lead to serious health issues in the future!”

Fortunately we put a clear and concise plan into action!

5 months later, I’m delighted to say that we successfully reduced his visceral fat to 1.1 kgs that's a big decrease!

Here’s an overview of what we did…

Visceral Fat - What Is?

You know that ‘pinchable’ layer of fat around your belly?

That’s subcutaneous fat - the kind you can see and feel.?

But lurking beneath the surface is visceral fat, the more sinister cousin.?

It wraps around your organs like clingfilm and can be just as harmful as it is invisible.

Visceral fat, scientifically known as visceral adipose tissue (VAT), is the type of fat that is particularly concerning for your health.?

"Adipose" means fat, while "visceral" refers to the internal organs.

Why Do We Accumulate Visceral Fat?

Visceral fat tends to pile up due to a combination of poor dietary choices, lack of exercise, and chronic stress.?

Add inadequate sleep and excessive alcohol consumption into the mix, and you have a recipe for disaster.

Genetics can also play a role; some people may be more likely to store fat in this dangerous manner.?

Remember...

“Our GENETICS are a seed, but our LIFESTYLE is what waters and determines how the seed grows!”?

Unfortunately, you can’t change your genetics, but you absolutely CAN change your habits.

Excess Visceral Fat - The Risks:

Visceral fat is just a static visitor; it actively disrupts and damages your health.

It emits inflammatory signals and is the type of fat can wrap around crucial organs like the pancreas, liver and intestines.

This can lead to severe health issues such as:

• Type 2 diabetes
• Certain cancers and diseases
• Heart disease

How Much Visceral Fat is Too Much?

To discover if your visceral fat levels are healthy, consider the following methods of measurements:

• Waistline Test: For women, a waist measurement of 35 inches or more is concerning; for men, it’s 40 inches or more.
• Waist-to-Height Ratio: Your waist circumference should ideally be less than half your height. For example, if you’re 72 inches tall, your waist should be less than 36 inches.
• Waist-to-Hip Ratio: A healthy waist-to-hip ratio is less than 0.90 for men and less than 0.85 for women.

Make sense so far?

The Methods for Reducing and Eliminating Visceral Fat:

1. Resistance Train and Be Active:

A balanced mix of weight training and movement is essential for reducing visceral fat.

We simplified his workout plan by replacing his random routines with clear/structured sessions:

• Three 35-minute weight training sessions weekly
• Ensuring he achieved at least 10,000 steps daily.

This approach led to fat loss, an increase of 1.1kgs of lean muscle.

2. Eat Clever:

Prioritise whole, single-ingredient foods while ensuring you consume a lot of protein.

The aim SHOULD NOT simply be to lose weight - it’s to lose fat WHILST preserving muscle.

We switched up my client’s diet by eliminating processed foods and focusing on nutrient-dense options.

Here’s how we did it…

• Breakfast: High-protein meals like scrambled eggs, smoothies or omelettes.
• Lunch: A combination of lean meats, vegetables, and healthy carbs.
• Dinner: A large portion of lean meat, alongside vegetables and a small amount of carbs.
• Snacks (where needed): Protein based.

After tracking calories/macros for 2 weeks, he could start estimating his meals without constant monitoring, which eventually lead to a 17kg weight loss overall

3. Reduce Alcohol:

Alcohol can sabotage your efforts to lose visceral fat.

It provides empty calories and increases cortisol levels.

We limited his drinking to just a couple of glasses on weekends.

4. Manage Stress:

Stress can trigger the release of cortisol, a hormone that encourages fat storage, especially around the mid-rift area!

To combat this, we made some clear adjustments:

• Food Timings: Instead of ‘skipping breakfast’ (which he was doing, he switched to a hearty, protein-rich breakfast, which helped reduce evening cravings - and bingeing!
• Exercise Timings: Morning exercise and a lunch-time walk helped him manage stress levels much better throughout the day.

Remember…

“Worrying about things does not beat tomorrow’s problems; it steals today’s progress”

5. Make Sleep Consistent:

Poor sleep can really mess with your hormones, increasing hunger and promoting fat storage.?

To improve his sleep, we focused on reducing alcohol intake and establishing healthier habits.?

While we’re still working on this area, he has already experienced notable improvements.

Saying ‘Au Revoir’ to Visceral Fat:

A phrase I’ve used with clients is…

“You don’t need a ripped abs; you need to focus on avoiding preventable ill health, disease and pain.”?

Eliminating visceral fat is KEY for overall health…

While my client has made great strides, remember that lasting change takes time - it’s not a ‘one hit wonder’!?

With patience and commitment, you too can reduce visceral fat and achieve a healthier body that you’ll be grateful for in the long run.

Always here for you,

Ian.

At GymWolfPT, we understand that busy professionals need a fitness programme that’s as dynamic & driven as they are.

Traditional fitness programmes aim to please everyone but end up helping no one.

Our approach is different - very different!

We offer a solid foundation tailored to the unique needs of established professionals & business owners like you, facing similar challenges & goals.

Join a community that supports, motivates & drives you towards true peak performance.

Ready to transform your life & unlock your full potential?

Book your complimentary 15-minute Peak Performance Audit Call now.

Discover how personalised fitness & wellness strategies can elevate your performance, boost your energy & sharpen your focus.

Click here to schedule your call and start your journey to peak performance!

Let’s redefine what’s possible together.

Ian

PS...

Book on our next call day...