Strength Training: The Best Way to Eliminate Visceral Fat and Lower Inflammation

The most dangerous fat in your body isn’t the kind you can see—it’s the kind you can’t. In this episode, Amy Hudson and Dr. Fisher explain why strength training is the best way to eliminate visceral fat. They cover why visceral fat is so dangerous, how to tell if you’re at risk, and the proven strategies to fight back with strength training and nutrition.

Tune in to learn how strength training, smarter nutrition, and simple lifestyle choices can lower inflammation, improve body composition, and protect your health for years to come.

• Dr. Fisher starts by differentiating visceral and subcutaneous fat. Subcutaneous fat sits right under the skin, while visceral fat builds up around vital organs. 
• Amy explains why visceral fat is called “toxic fat.” It doesn’t just sit quietly in your body—it releases pro-inflammatory cytokines that mimic an infection or injury response. This keeps your body in a harmful state of constant inflammation.
• Is it possible to control where you gain fat? Dr. Fisher highlights that you can’t choose where fat goes, but you can control how much total fat you carry.
• Why age makes visceral fat worse. According to Dr. Fisher, a younger person may carry extra weight with less visceral fat, but as decades pass, that internal fat tends to build up. 
• How to estimate your visceral fat levels. A simple check is comparing your waist to your height—if your waist is more than half your height, it may signal too much visceral fat.
• Amy and Dr. Fisher agree that strength training is a game changer for visceral fat. It helps lower visceral fat, improve metabolism, and reshape your body composition.
• Dr. Fisher highlights how strength training fights inflammation. It reduces fat stores and directly combats the harmful cytokines visceral fat releases. That means lifting weights is about more than muscle—it’s about protecting your internal health.
• Why strength matters more than the scale. Research shows that stronger people, even if overweight, often have inflammation levels similar to lean, fit individuals. Building strength protects you even when weight loss feels slow.
• Amy explains the power of small lifestyle choices. By improving nutrition and adding resistance exercise, you reduce visceral fat, cut down inflammation, and preserve muscle. 
• Why exercise is about more than fat loss. Amy points out that training lowers overall inflammation, not just body fat. This helps set you up for healthier years ahead, no matter your current size.
• Learn about the “skinny fat” phenomenon. Even lean-looking people may carry hidden visceral fat, which is just as dangerous as visible obesity. That’s why strength training and good nutrition matter for everyone, regardless of appearance.

 

 

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