The top layer of body fat is called subcutaneous fat. It's the unsightly fat you see and can feel. Burning this layer of fat takes time and effort but is certainly possible. Any type of exercise can help you burn this layer of fat, although one of the most effective is called high intensity interval training. This training technique burns more than three times the fat burned by moderate aerobic exercise, according to a study published at ExRx.net.
Subcutaneous Fat
Most subcutaneous fat in your body is referred to as white adipose tissue, according to Bodybuilding.com. The purpose of this fat is to store energy in the form of triglycerides. These triglycerides are released during exercise to supply energy to the muscles, but this process occurs only after the body's other sources of energy --- glycogen and ATP --- have been depleted. Vigorous exercise can speed up this process, making your body turns to stored fat for energy at a quicker rate.
High Intensity Interval Training
A high intensity interval training program uses any type of aerobic exercise, such as walking, running, swimming, inline skating, elliptical training or cycling. Each workout can be completed in less than 30 minutes per day. It starts by completing a short interval --- 30 to 90 seconds --- at a moderate pace followed immediately by a vigorous interval for a period that is the same or somewhat shorter than that of the moderate interval. You then repeat this cycle up to 10 or 15 times. It's important to stretch before and after each workout to prevent injury.
Expert Analysis
MayoClinic.com recommends interval training for people of all fitness levels. It states that HIIT can reduce the buildup of lactic acid, which causes muscle soreness when exercising. MayoClinic.com also mentions that you'll burn more calories and improve your aerobic capacity using interval training.
Len Kravitz, Ph.D., of the University of New Mexico agrees with MayoClinic.com, adding that HIIT increases whole body muscle capacity to burn fat directly. Essentially, you tone your muscle while burning fat at the same time.
Diet
A major factor in controlling and getting rid of subcutaneous fat is your eating habits. It's important to monitor the number of calories you consume each day. If you consume too many, those calories will get stored as additional subcutaneous fat in your body. Use a free online tool, like MyPyramid, to get a personalized daily calorie recommendation based on your age, gender, body type and daily physical activity level. Cutting out unnecessary calories from your diet is the best way to support an aggressive fat-burning exercise program.
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