2 Walking Hacks that Kill Visceral Fat FAST

About this video

• Video Title: 2 Walking Hacks that Kill Visceral Fat FAST
• Channel: Doctor Mike Diamonds
• Speakers: Doctor Mike Diamonds
• Duration: 00:14:52

Overview

This video explains two scientifically-backed walking techniques designed to rapidly reduce visceral fat. Dr. Mike Diamonds, a medical doctor with a background in biochemistry and bodybuilding, details the physiological reasons why walking is effective for targeting visceral fat and provides actionable strategies, including step count recommendations, fasted cardio, and interval walking, to maximize fat loss results.

Key takeaways

• Visceral Fat vs. Subcutaneous Fat: Visceral fat, which surrounds organs, is more metabolically active and easier for the body to mobilize for energy compared to subcutaneous fat, which is stored deeper.
• Walking's Effectiveness: Walking, especially at a moderate pace, primarily taps into fat stores and preferentially burns visceral fat due to higher beta-adrenergic receptor density and better blood flow in visceral fat cells.
• Technique 1: Step Count and Fasted Walking: Increase daily steps to a "fat-burning zone" (12,000-15,000 steps) and incorporate a portion of these steps into a fasted state (e.g., morning walk after an overnight fast) to promote fat breakdown.
• Technique 2: Interval Walking: Alternate between brisk walking (challenging to converse) and moderate walking for 30 minutes, incorporating a warm-up and cool-down. This method, inspired by Japanese research, can significantly boost cardiovascular health (VO2 max) and fat-burning efficiency.
• Optimizing Walking: Engage glutes, pump arms, maintain good posture, walk on varied terrain, and consider techniques like walking backward for short durations to further enhance calorie burn and muscle engagement.
• Additional Benefits of Walking: Beyond fat loss, walking improves mood, boosts creativity, lowers stress hormones (cortisol), and improves insulin sensitivity.