Hey there, Simrun here.

Welcome to Get Fit with SIM, a newsletter that is made to help you get into better health. Let’s get started!

What are we discussing today?

1. 🤸 Exercise v/s caloric restriction for reducing visceral fat

2. 🏃 Cardio Challenge – Free workout

3. 🏖️ Summer Body Challenge is back!

4. 👀 Community Sneak Peek

5. 🖼️ Picture of the Week

Exercise vs. caloric restriction for reducing visceral fat

Visceral Fat = Belly fat, stored deep around organs, is a key signal of health risks. While exercise and eating less help cut overall weight, which is better for shrinking this internal fat?

Evidence based means we do everything based on proven evidence and this study helps us understand where to focus specifically for Visceral Fat reduction: Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse Population: A Randomized Controlled Trial

Not sure what Visceral Fat is: Watch this reel I did

What was the study about?
To examine the effects on visceral fat, they analyzed 40 randomized controlled trials in 2,190 participants who were overweight or obese.

Key Findings:

• Compared to the control group, exercise reduced visceral fat to a small extent, and caloric restriction reduced visceral fat to a moderate extent.
  

• In dose-response analyses, greater amounts of exercise caused greater reductions in visceral fat. However, this did not happen for caloric restriction alone.
  

• In an analysis that compared exercise and caloric restriction and equated for the weekly energy deficit, exercise had a superior dose-response effect on reducing visceral fat.
  

• Just “dieting” or bare minimum exercise with a very low calories will not have this effect.

What this means for you?

1. Exercise is a key element to reducing visceral fat. Start with 30 minute walk, at home workouts.

2. This must be done while reducing calories to create a deficit because once the deficit was achieved any additional exercise will cause greater reduction in visceral fat. 

There’s no escaping exercise if you are looking to improve health markers.

Tip of the week

Here’s a Free workout to try at home to get you started.

This is the Day 2 workout from the ongoing Challenge on our Whatsapp Community.

Warm up: walk for 5 mins

Circuit

10 seconds Plank | 10 seconds rest
20 seconds Plank | 20 seconds rest
30 seconds Plank | 30 seconds rest

Do as many rounds as you can in 10 mins
Which is 4 rounds here.

Instructional Video with modified version:

Do along Video (you rest while the music plays 🙂)

Cool down or stretch

Summer Body Challenge is back!

Want to get lean and toned by the summer vacations?

Drop upto 12 kgs

✨ What's Included:

• 90 day plan

• At-home workouts

• Special diets

• Bonus abs challenge

• Special skin & hair diets

⚠️Book now and use code "summer" for 10% off

Valid for 24 hours

Community Sneak Peek

The new accountability community is up and running!

Picture of the Week

That brings us to the end of this Newsletter. My goal is to help you get started on your fitness journey. If you are unsure about where and how to get started, I’m just a call away.