<center>![Screenshot_20200808_194614.jpg](https://cdn.steemitimages.com/DQmNssrGXGFfnAQXot7hmQuwxdymnW3E7DfjC8M4FqpyM9y/Screenshot_20200808_194614.jpg)</center>

<center>**How often do you need to move to shift the harmful belly fat?**</center>

If you want to shift the harmful belly fat you're carrying around, you need to move, but how long for? It may be hypocritical of me, being a gentleman of "larger" stature, but I have taken on a whole new health kick and lifestyle to help me finally shift these excess pounds I've been carrying around with me for far too long. 

Excessive visceral fat can show up in an "apple" body shape. This active form of body fat can produce toxic hormones that mess with your health. Here's how to get rid of it. To determine if you're carrying a "little too much" in the belly department, I advises people to measure their waist in order to recognise whether or not your health is at risk.

<center>![Screenshot_20200808_194330.jpg](https://cdn.steemitimages.com/DQmdCM9n9DtAzRR7JSEzqQUu6Z6b3xL4pw9QhKjjsKt3QCq/Screenshot_20200808_194330.jpg)</center>

And just to rub saltbon to an open wound, need I remind everyone that the waist measurement, in this circumstance, doesn't mean measuring the narrowest part of your torso. Instead, wrap the tape around your body in line with your belly button using a flexible tape measure (the one you'd use for clothing).

<center>![Screenshot_20200808_194316.jpg](https://cdn.steemitimages.com/DQmYRte4qxoz2635iU9kJmA5rSd7n6TxVGA6Qd3cknbc6hX/Screenshot_20200808_194316.jpg)</center>

Women who have a reading of 35 inches or more are considered to have excess visceral fat – for men, it's 40 inches. This sounds like a lot, but truth is you'd be surprised how easy excessive belly fat can develop. 

It's common sense, but the best way to reduce visceral fat is through exercise. "Exercise also stops visceral fat from coming back," so it's never just about loosing it, it's about getting it off and keeping it off. .

But how long are you supposed to exercise before you reap the benefits of moving your body?

<center>![Screenshot_20200808_200035.jpg](https://cdn.steemitimages.com/DQmQ3UU6sbPcoZgKgK2rw2yMcbfaBNUQ47kXtidd82KarQ8/Screenshot_20200808_200035.jpg)</center>

According to the NHS and other nutritionist, "exercising for at least 30 minutes every day" is recommended. And 30 minutes is just the bare minimum, so the more you do the better the results will be. I would encourag that a mixture of aerobic exercise and strength training will get the job done. 

<center>**What's aerobic exercise?**</center>

<center>![Screenshot_20200808_200534.jpg](https://cdn.steemitimages.com/DQmPefZrWmhjLEMKxEsjnfX8Ndmz9TEYe22kRhRX9tx2Rf5/Screenshot_20200808_200534.jpg)</center>

For ease, I've simply listed a few various activities one can engage in that would be considered aerobic exercise. These include:

Swimming
Cycling
Using an elliptical trainer
Walking
Rowing
Running
Jumping Rope
Step aerobics

I will highly suggests including a warm-up and cool-down for activities. A warm-up involves a gradual increase in pace and intensity of the exercise, enabling the body to increase blood flow to the muscles. Trust me, I've pulled many a muscle from being silly and not warming up.  Typically, a warm-up can last between five to 10 minutes. A cool-down is normally the same, with stretching being a perfectly acceptable cool-down.

To increase aerobic fitness, either increase the speed, resistance or duration.

<center>**What's strength training?**</center>

<center>![Screenshot_20200808_200602.jpg](https://cdn.steemitimages.com/DQmaz9Gw8y6ja86ztWHsYK3kBmUCLHfNALKkw7m6RLh7Z7b/Screenshot_20200808_200602.jpg)</center>

I am no personal trainer, buy after having a rather successful 25yr sports career, I'll try and explain what strength training is all about.

Otherwise referred to as resistance training, it's "any form of exercise where you lift or pull against resistance". This could include weights, resistance bands and your own body weight, such as pull-ups or push-ups. Other strength training activities include ab crunches and machines you'd use in a gym.

Push-ups are considered to be a form of strength training and now gyms are back open, joining one (or returning to one) opens up your options for resistance training. This is where you can perform leg extensions, leg curls, shoulder press and back extensions. Alternatively, or in addition to, many fitness classes will include resistance training.

For those who are gym shy, like me, dumbbells and resistance bands can be ordered online, where you can perform home workouts with the assistance of apps, websites and video tutorials.

So what are you still doi g here, reading this.....? Get off your backside and get to it. One last thing before you go, come back tomorrow to read my post on how to measure exercise intensity and to maximise your work outs.