5 days
How to convert visceral fat into subcutanese fat
I've spent a lot of time researching this subject and I have some suggestions.
First of all, you should know that the majority of this is up to your genetics. Some people simply do not have a strong capacity for subcutaneous fat and there's not much that can be done about it.
Now if you were relatively lean during puberty and are starting from a generally lean base point, it can go one of two ways. Either you're really genetically gifted in gaining subcutaneous fat and it'll start happening as you put on weight, or if you're like most men, a lot of your subcutaneous fat potential mainly gets unlocked at higher weights. This is because your body will choose to max out your visceral stores before prioritizing subcutaneous depots.
So in other words, get fat enough and you'll eventually get soft and wobbly, you'll just also have a belly that projects pretty far forward as well (that projection does decrease overall softness but at a high enough weight it effectively stops mattering).
But here's the kicker... it is possible to influence your body to favor subcutaneous storage more than it normally would. It won't be a giant change but it will lead to an overall improved subcutaneous to visceral ratio (you'll have more subq fat at a given body weight if you do this)
The only thing is... it requires insane discipline and a lot of exercise.
The idea is based on sumo wrestlers, who have remarkably low visceral fat levels for their size. It's not easy though, cause you basically need to work out a lot and eat super healthy, while also eating a modest caloric surplus.
The idea is that if you do a lot of big muscle activation before your main surplus of the day, it's more likely to be stored subcutaneously than it otherwise would be. This is largely driven by the effect of exercise on insulin sensitivity and things like GLUT4 activation. Working out legs and posterior chain is basically essential since they are the largest muscle groups and recruit the most energy (which leads to less visceral fat).
But it's not just exercise, you also have to eat in a way that preserves insulin sensitivity as much as possible to continue increasing priority towards subcutaneous fat. This means avoiding saturated fats, sugars, choosing complex carbs over simple ones, always eating carbs last in your meal after fiber, protein and fats, etc.
Now you're gonna see a MYTH online, especially in this space, that claims heavy cream leads to softer fat. It sounds nice but I can tell you this isn't real and it's mostly upheld by confirmation bias from people who swear it lead to that effect on them. Heavy cream leads to quick fat gains cause... well it's pure fat... but it's also loaded with saturated fat and it totally derails your insulin sensitivity, which ultimately leads to MORE visceral fat instead of less.
The last big thing you need to know is that it's ideal to gain at a relatively slow rate to not accidentally drive visceral fat, something like 2.4lbs per month is a good place to be in my personal opinion.
As someone who has tried it all, including heavy cream, I can tell you that following this more disciplined exercise-based method has yielding the strongest results in terms of subcutaneous fat gains for me, and I say that as someone that thought I was doomed to never be soft.
My extra pro tip for maximizing the ratio is to purposely overshoot your gains by like 20lbs, hold that weight for 2 years, and then gradually lose about 10-12% of your body weight. This will prioritize visceral fat loss and lead to you being much softer overall. You can regain like 5-8lbs after that loss as well to push it even further, as the initial gains after a major weight loss tend to refill stubborn subcutaneous stores.
First of all, you should know that the majority of this is up to your genetics. Some people simply do not have a strong capacity for subcutaneous fat and there's not much that can be done about it.
Now if you were relatively lean during puberty and are starting from a generally lean base point, it can go one of two ways. Either you're really genetically gifted in gaining subcutaneous fat and it'll start happening as you put on weight, or if you're like most men, a lot of your subcutaneous fat potential mainly gets unlocked at higher weights. This is because your body will choose to max out your visceral stores before prioritizing subcutaneous depots.
So in other words, get fat enough and you'll eventually get soft and wobbly, you'll just also have a belly that projects pretty far forward as well (that projection does decrease overall softness but at a high enough weight it effectively stops mattering).
But here's the kicker... it is possible to influence your body to favor subcutaneous storage more than it normally would. It won't be a giant change but it will lead to an overall improved subcutaneous to visceral ratio (you'll have more subq fat at a given body weight if you do this)
The only thing is... it requires insane discipline and a lot of exercise.
The idea is based on sumo wrestlers, who have remarkably low visceral fat levels for their size. It's not easy though, cause you basically need to work out a lot and eat super healthy, while also eating a modest caloric surplus.
The idea is that if you do a lot of big muscle activation before your main surplus of the day, it's more likely to be stored subcutaneously than it otherwise would be. This is largely driven by the effect of exercise on insulin sensitivity and things like GLUT4 activation. Working out legs and posterior chain is basically essential since they are the largest muscle groups and recruit the most energy (which leads to less visceral fat).
But it's not just exercise, you also have to eat in a way that preserves insulin sensitivity as much as possible to continue increasing priority towards subcutaneous fat. This means avoiding saturated fats, sugars, choosing complex carbs over simple ones, always eating carbs last in your meal after fiber, protein and fats, etc.
Now you're gonna see a MYTH online, especially in this space, that claims heavy cream leads to softer fat. It sounds nice but I can tell you this isn't real and it's mostly upheld by confirmation bias from people who swear it lead to that effect on them. Heavy cream leads to quick fat gains cause... well it's pure fat... but it's also loaded with saturated fat and it totally derails your insulin sensitivity, which ultimately leads to MORE visceral fat instead of less.
The last big thing you need to know is that it's ideal to gain at a relatively slow rate to not accidentally drive visceral fat, something like 2.4lbs per month is a good place to be in my personal opinion.
As someone who has tried it all, including heavy cream, I can tell you that following this more disciplined exercise-based method has yielding the strongest results in terms of subcutaneous fat gains for me, and I say that as someone that thought I was doomed to never be soft.
My extra pro tip for maximizing the ratio is to purposely overshoot your gains by like 20lbs, hold that weight for 2 years, and then gradually lose about 10-12% of your body weight. This will prioritize visceral fat loss and lead to you being much softer overall. You can regain like 5-8lbs after that loss as well to push it even further, as the initial gains after a major weight loss tend to refill stubborn subcutaneous stores.
5 days
How to convert visceral fat into subcutanese fat
MitchHedberg:
I've spent a lot of time researching this subject and I have some suggestions.
First of all, you should know that the majority of this is up to your genetics. Some people simply do not have a strong capacity for subcutaneous fat and there's not much that can be done about it.
Now if you were relatively lean during puberty and are starting from a generally lean base point, it can go one of two ways. Either you're really genetically gifted in gaining subcutaneous fat and it'll start happening as you put on weight, or if you're like most men, a lot of your subcutaneous fat potential mainly gets unlocked at higher weights. This is because your body will choose to max out your visceral stores before prioritizing subcutaneous depots.
So in other words, get fat enough and you'll eventually get soft and wobbly, you'll just also have a belly that projects pretty far forward as well (that projection does decrease overall softness but at a high enough weight it effectively stops mattering).
But here's the kicker... it is possible to influence your body to favor subcutaneous storage more than it normally would. It won't be a giant change but it will lead to an overall improved subcutaneous to visceral ratio (you'll have more subq fat at a given body weight if you do this)
The only thing is... it requires insane discipline and a lot of exercise.
The idea is based on sumo wrestlers, who have remarkably low visceral fat levels for their size. It's not easy though, cause you basically need to work out a lot and eat super healthy, while also eating a modest caloric surplus.
The idea is that if you do a lot of big muscle activation before your main surplus of the day, it's more likely to be stored subcutaneously than it otherwise would be. This is largely driven by the effect of exercise on insulin sensitivity and things like GLUT4 activation. Working out legs and posterior chain is basically essential since they are the largest muscle groups and recruit the most energy (which leads to less visceral fat).
But it's not just exercise, you also have to eat in a way that preserves insulin sensitivity as much as possible to continue increasing priority towards subcutaneous fat. This means avoiding saturated fats, sugars, choosing complex carbs over simple ones, always eating carbs last in your meal after fiber, protein and fats, etc.
Now you're gonna see a MYTH online, especially in this space, that claims heavy cream leads to softer fat. It sounds nice but I can tell you this isn't real and it's mostly upheld by confirmation bias from people who swear it lead to that effect on them. Heavy cream leads to quick fat gains cause... well it's pure fat... but it's also loaded with saturated fat and it totally derails your insulin sensitivity, which ultimately leads to MORE visceral fat instead of less.
The last big thing you need to know is that it's ideal to gain at a relatively slow rate to not accidentally drive visceral fat, something like 2.4lbs per month is a good place to be in my personal opinion.
As someone who has tried it all, including heavy cream, I can tell you that following this more disciplined exercise-based method has yielding the strongest results in terms of subcutaneous fat gains for me, and I say that as someone that thought I was doomed to never be soft.
My extra pro tip for maximizing the ratio is to purposely overshoot your gains by like 20lbs, hold that weight for 2 years, and then gradually lose about 10-12% of your body weight. This will prioritize visceral fat loss and lead to you being much softer overall. You can regain like 5-8lbs after that loss as well to push it even further, as the initial gains after a major weight loss tend to refill stubborn subcutaneous stores.
I've spent a lot of time researching this subject and I have some suggestions.
First of all, you should know that the majority of this is up to your genetics. Some people simply do not have a strong capacity for subcutaneous fat and there's not much that can be done about it.
Now if you were relatively lean during puberty and are starting from a generally lean base point, it can go one of two ways. Either you're really genetically gifted in gaining subcutaneous fat and it'll start happening as you put on weight, or if you're like most men, a lot of your subcutaneous fat potential mainly gets unlocked at higher weights. This is because your body will choose to max out your visceral stores before prioritizing subcutaneous depots.
So in other words, get fat enough and you'll eventually get soft and wobbly, you'll just also have a belly that projects pretty far forward as well (that projection does decrease overall softness but at a high enough weight it effectively stops mattering).
But here's the kicker... it is possible to influence your body to favor subcutaneous storage more than it normally would. It won't be a giant change but it will lead to an overall improved subcutaneous to visceral ratio (you'll have more subq fat at a given body weight if you do this)
The only thing is... it requires insane discipline and a lot of exercise.
The idea is based on sumo wrestlers, who have remarkably low visceral fat levels for their size. It's not easy though, cause you basically need to work out a lot and eat super healthy, while also eating a modest caloric surplus.
The idea is that if you do a lot of big muscle activation before your main surplus of the day, it's more likely to be stored subcutaneously than it otherwise would be. This is largely driven by the effect of exercise on insulin sensitivity and things like GLUT4 activation. Working out legs and posterior chain is basically essential since they are the largest muscle groups and recruit the most energy (which leads to less visceral fat).
But it's not just exercise, you also have to eat in a way that preserves insulin sensitivity as much as possible to continue increasing priority towards subcutaneous fat. This means avoiding saturated fats, sugars, choosing complex carbs over simple ones, always eating carbs last in your meal after fiber, protein and fats, etc.
Now you're gonna see a MYTH online, especially in this space, that claims heavy cream leads to softer fat. It sounds nice but I can tell you this isn't real and it's mostly upheld by confirmation bias from people who swear it lead to that effect on them. Heavy cream leads to quick fat gains cause... well it's pure fat... but it's also loaded with saturated fat and it totally derails your insulin sensitivity, which ultimately leads to MORE visceral fat instead of less.
The last big thing you need to know is that it's ideal to gain at a relatively slow rate to not accidentally drive visceral fat, something like 2.4lbs per month is a good place to be in my personal opinion.
As someone who has tried it all, including heavy cream, I can tell you that following this more disciplined exercise-based method has yielding the strongest results in terms of subcutaneous fat gains for me, and I say that as someone that thought I was doomed to never be soft.
My extra pro tip for maximizing the ratio is to purposely overshoot your gains by like 20lbs, hold that weight for 2 years, and then gradually lose about 10-12% of your body weight. This will prioritize visceral fat loss and lead to you being much softer overall. You can regain like 5-8lbs after that loss as well to push it even further, as the initial gains after a major weight loss tend to refill stubborn subcutaneous stores.
Very interesting! This is something I struggle with because of my body’s tendency toward visceral fat. I didn’t mind it because I like my belly big and round, but now that it’s starting to cause diastasis recti, I’ve become a little more cautious. Good recs.
4 days
How to convert visceral fat into subcutanese fat
As someone who lived the first 24 years of his life rail skinny, I have found that in my anual switching of gaining/losing weight the regains are easier and have have a better viceral to subcutaneous ratio.
But overall my experience has been that visceral maxes out first and I go through an awkward bloat stage before any new subcutaneous starts to show.
Regular exercise helps!
But overall my experience has been that visceral maxes out first and I go through an awkward bloat stage before any new subcutaneous starts to show.
Regular exercise helps!
3 days