How to Burn Intramuscular Fat

Intramuscular fat is the kind of fat that is spread within the muscles of your body. It is sometimes referred to as visceral fat because it lies below the surface, unlike subcutaneous fat, which is located in a layer underneath the skin. Intramuscular fat is difficult to get rid of because of its hidden nature, but it can be burned through a combination of a healthy diet, positive lifestyle choices and a regular exercise program. Reducing intramuscular fat can help lower your chances of heart disease, cancer and other debilitating illnesses that can strike throughout your life.

Eat a diet that is lower in calories than your current diet if you want to burn fat faster. Taking in fewer calories means your body has to do less work to burn them throughout the day from normal activities and exercise. Focus on eating foods that are good for you, such as fresh fruits and veggies, whole grains, lean proteins, healthy fats and low-fat dairy products. These items replenish the nutrients your body needs to burn fat at its most efficient pace.

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Perform moderate-intensity aerobic exercise a minimum of three to four times per week to burn intramuscular fat. Set a goal to do 30 to 60 minutes of aerobic exercise at each session. Moderate-intensity exercise includes such things as swimming, jogging, taking part in a dance class and cycling. Choose an activity that you enjoy and work hard at it. You burn more calories, and therefore fat, when you expend a lot of energy.

Lift weights or do another strength-training activity at least two to three days per week. Alternate between your upper and lower body so you don't overwork your major muscle groups. Yoga and Pilates are also considered to be strength-training exercises, but they are generally not as intense as weightlifting. Strength training can help raise your body's metabolism by creating larger muscles, which use more fuel than fat. This means your body will automatically burn intramuscular fat faster, even while resting, than if you didn't partake in strength training at all.

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Optimize your body's natural ability to burn intramuscular fat by choosing to observe healthy lifestyle practices. Reduce the amounts of sugar you consume on a daily basis. Look for hidden sugars such as in soft drinks and junk foods. Drink eight to 10 glasses of water per day. Get enough sleep and reduce the amount of stress in your life as much as possible. These actions will help your body work efficiently, and keep you motivated to follow your healthy diet and exercise plan.