As a personal fitness coach, I see people do some crazy stuff in their weight loss journeys. Unfortunately, the more desperate people are to lose fat, the more likely they are to fall for clever marketing of really bad products.
But I had an interesting conversation about jiggling and vibrating fat with a physician a few weeks ago.
So, we decided to do some more research into how vibrating machines could possibly burn belly fat.
There were quite a few surprises.
Quick Summary
- Vibration belts and plates have been around for over 20 years, and most of them will never give you six-pack abs.
- Some studies have shown that certain types of vibration machines can help you lose weight.
- You have to carefully pick the right machine and then combine using them with eating healthy and strength training.
Does Shaking Your Fat Help Lose Weight?
Yes, shaking fat can help you lose weight, as long as it’s combined with a calorie deficit diet and aerobic exercise regime.
What you have to be very careful of is that you don’t fall for clever marketing that a simple vibrating belt will give you a beach-ready abdomen.
It was around the early 2000s that these kinds of devices became popular, but thankfully, people don’t seem to fall for them anymore.
So, why do I say they can work?
It turns out that using whole-body vibration (WBV) during a regular gym training session can actually have a positive effect on lean muscle mass and losing weight [1].
However, this will also require avoiding excess calories and can’t be a replacement for working out. It can work as an addition to a workout routine.
Let’s take a closer look.
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How Does Vibration Training Work?
Vibration training works by standing on a vibrating plate that has different intensity settings.
This vibration shakes your whole body, and you should feel it all the way up to your head.
Thigh and belly fat can be the most difficult to get rid of, which is why so many people look for new ways to deal with it.
But the important thing is how you incorporate a vibration plate into your routines.
Here’s what you’ll need to do.
First of all, don’t bother with supplements or vibration machines if you haven’t fixed your diet.
Weight loss is about 70% diet [2]. You simply won’t get rid of abdominal fat if you keep eating junk food and candy bars all day.
Instead, you’ll need to switch to a low-calorie diet of nutrient-rich and fresh food. That means low-fat foods, lean protein meat, and ideally, no added sugar.
The next step involves getting into the habit of daily physical activity.
That doesn’t mean you have to go to the gym every day. But you’ll need to do aerobic workouts 3-4 times a week and go for walks on the other days.
Only then should you consider adding the vibration plate to your routine. And it should be an addition, not a replacement of a few sets or exercises [3].
“With whole-body vibration, you stand, sit or lie on a machine with a vibrating platform. As the machine vibrates, it transmits energy to your body, forcing your muscles to contract and relax dozens of times each second.”
- Edward R. Laskowski, M.D., mayoclinic.org
Choosing The Right Vibration Machines
So, if you have your overall weight loss program in place, and you want to boost how you lose belly fat, then the next thing you need to focus on is the right vibrating machine.
I would recommend that you stay away from those vibrating belts.
They can be standalone with a vibration device inside the belt or attached to a machine that creates the vibration.
Based on the studies mentioned above, those wouldn’t trigger a whole-body vibration. To achieve that, you should look for a vibration plate that you stand on.
Then, simply adjust the setting as high as you find comfort during your strength training session.
FAQs
Are Vibrating Exercise Machines Good for Pregnant Women?
No, vibrating exercise machines aren’t good for pregnant women. The whole body vibrations could harm the baby, and it would be safer to have a professionally planned exercise regimen to help you maintain a healthy body weight.
Should Vibration Machines Replace Exercise?
No, vibration machines shouldn’t replace a diet and exercise regimen. There is evidence that they can help to lose fat, but only when added to a training routine where you burn more calories than you eat.
Trigger Fat Loss The Right Way
It’s tempting to think that you could create a weight loss program by just getting your body to vibrate. But you’ll only end up wasting your time and effort.
Without the right diet and training program that burns as many calories as possible, you’ll just be at risk of weight gain. Try using vibrating exercise equipment as an addition, and then consider adding any of these excellent fat burners for women to your diet.
These can trigger metabolic processes that make it easier to get rid of belly and thigh fat. Just don’t take them as a substitute for skipping a training session or having some sugary drinks.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5792008/
- https://press-london.com/blogs/squeeze/the-70-30-rule-is-this-the-secret-to-weight-loss
- https://pubmed.ncbi.nlm.nih.gov/14750005/
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