1Build Mus­cle To Fight Fat

Men's Health (Singapore) - - HEALTH -

“Mus­cle is the op­po­site of fat,” says Mayo Clinic car­di­ol­o­gist Fran­cisco Lopez-Jimenez, M.D. All over your body, mus­cle is metabol­i­cally ac­tive in ways that coun­ter­act vis­ceral fat—ex­tract­ing glu­cose from your blood, help­ing your liver process fatty acids, and re­duc­ing in­flam­ma­tion. Dr. Lopez- Jimenez and his col­leagues have found that peo­ple with big guts of­ten lack lower-body mus­cle mass, and the cor­re­la­tion is stronger as peo­ple age. It stands to rea­son: Strong mus­cles add bulk to your legs and butt—your big­gest mus­cle groups—pro­vid­ing a bet­ter balance of mus­cle to fat in your body and pow­er­ing a health­ier me­tab­o­lism.

How to Burn More Fat

If you have to choose one type of ex­er­cise, strength train­ing may be best for specif­i­cally trim­ming your gut. In a Har­vard study, men who did 20 min­utes

of daily weight train­ing had less of an in­crease in age-re­lated ab­dom­i­nal fat than men who spent the same amount of time do­ing aer­o­bic ac­tiv­i­ties. Em­pha­size ex­er­cises that chal­lenge your whole body: squats, dead­lifts, pull-ups. How­ever, the same study found car­dio had a greater im­pact on over­all weight. Dr. Lopez-Jimenez sug­gests a mix of both, but com­bine them the right way by al­ter­nat­ing car­dio and weight train­ing on dif­fer­ent days. Men who do that may burn more vis­ceral fat than they would by stack­ing work­outs on top of each other in the same ses­sion.

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