Okay, now that summer is
in sight, and we can now get out and about, people start the so-called quest
for the six pack abs. However, it
appears that more people have opted for grabbing a 6 pack of beer than from
trimming down their waistline.
In reality, Six pack abs
are overrated and are not healthy. You
need to achieve single digit body fat.
Ideal body fat is 10-15% for men and 16-20% for women. Lower fat levels than 10% can leave your body
over-stressed and have adverse effects on the body. You do need adequate
healthy fat to; maintain hormone levels; help body enzyme production; regulate
body temperature and cushion vital organs. Unfortunately most people have too much unhealthy fat.
Losing Visceral
Fat is one of the most important steps you can take to stay healthy for
life. Visceral fat, or “belly fat,” is
the white fat that is stored in your abdomen and around all of your major
organs, such as the liver, kidneys, pancreas, intestines, and heart. People with apple-shaped bodies (High
visceral fat levels around the abdomen) have a greater risk of heart disease, diabetes,
stroke, artery disease and some cancers.
More importantly, there IS a direct correlation between body fat and
cancer risk. Excess visceral fat affects
processes in your body and how it manages hormones like insulin and estrogen -
affecting how and when cells divide and die.
Too much body fat triggers inflammation.
This causes your pancreas to produce more insulin, which in turn
triggers estrogen production. Too much
insulin and estrogen causes cells to divide more than usual. This added stress and production can create
new cells that are cancerous.
Getting firm abdominals
is achievable. Even if you have a flabby stomach, you can reverse this “excess
baggage” and reveal a more healthy midsection you always hoped for.
Tips
to Flatten your midsection
1. Be active - Move whenever you can.
This means taking the
stairs, walking to the store, etc. The more you move your body, the more your
muscles work, the more calories you burn, and the flatter your midsection
becomes.
2.
Perform Core Functional and Resistance Training exercises
Core training
strengthens and stretches key muscles of the spine and lower torso and provide
a solid foundation for all other movement.
Adequately conditioned abdominal & back musculature represents the
key “coupling” link of the body that connects movements between upper &
lower body. Functional exercises
involves training your core in a manner that is similar to daily life and sport
demands.
Resistance training
builds quality lean muscle, which is more metabolically active than fat. The faster your metabolism, the more calories
you burn all day long—a key for a flat stomach.
3.
Stay Focused. When
you exercise your abs, focus on your midsection. Don’t just “go through the motions”. Picture your stomach getting smaller, tighter
and stronger..
4.
Brace your abs - Tense your abs
Like any muscle you
train, squeezing the muscle on contraction results in the best training effect.
Your abdominals are no different for
best results do the following;
When working the Rectus
Abdominus: Tighten or Tense your abs
and push out your belly button during the concentric action shortening the
distance between your ribs and pelvis.
5.
Always engage your stomach muscles.
Lift your chest and suck
in your gut when you walk. Do tummy tucks.
Perform
the Vacuum exercise,
as follows;
Take a deep breath in
while lifting your chest. Keeping your chest elevated, breathe out while
attempting to "suck in " your belly button as the lower part of your
stomach flattens. You'll begin to feel some of the muscles in your waist feel
tighter. Hold this position for a few seconds, then relax. That counts as one
repetition.
The key to this
technique is Concentration. The vacuum
is more than just sucking in your stomach. It demands concentration and mental
focus to make it work. With proper
concentration, intensity and positive thinking this is will help maintain a
tight midsection.
Eventually this will
take some time to get used to, but if you do this religiously you will see
results in no time.
6.
Incorporate Cardio -
using Moderate to High intensity workouts.
7.
Get Adequate Sleep – lack
of rest slows your metabolism
8.
Eat the right foods.
This is a must.
Hundreds of sit-ups won't make much difference to the appearance of your
waist and stomach if your abdominal muscles are hidden under a layer of fat. You have to lose body fat, not weight, in
order to “see” your abs and this can only happen when you eat high quality
nutrient dense foods.
Focus on Plants and
Nutrient Dense foods. Eat lots of fruits
and vegetables. Cut out milk, limit (or omit) wheat, dairy and meat. Make sure
your drink enough water and limit or abstain from alcohol. This will help you
control your blood sugar levels, insulin levels, and energy levels. Insulin
management will help you lose fat and prevent you from gaining fat.
Getting rid of that jello belly is doable. Following the steps above will help
reduce that flabby midsection. And, hopefully
you are doing it more for your health than for vanity. Being obese or overweight IS a health risk
that YOU can change. Like anything worthwhile, it takes commitment – it’s all up to
YOU!
