The Ideal Waist Size???

 Last blog post I talked about BMI or Body Mass Index to determine a person’s health in relation to the growing obesity epidemic.

BMI is calculated using your weight and height (your weight divided by your height squared). There are a number of websites that can easily provide you with your BMI.  Here is a couple of links;

 https://www.heartfoundation.org.au/bmi-calculator

https://www.cdc.gov/bmi/adult-calculator/index.html

The problem with BMI, is that even though you may have what's considered a healthy BMI - let’s say a BMI of 20 to 22, the body mass index doesn’t take the composition of the weight into account.  For example, bodybuilders are heavy for their height and will have a high BMI.

The World Health Organization defines obesity as a body fat percentage over 25 percent in men or 35 percent in women. At a BMI of 25, which is considered just barely overweight, this would be incorrect as it doesn’t take into account the body fat percentage. 

Along with BMI, a person’s waist circumference should be looked at.  According to Dr. Michael Greger of Nutrionfacts.org, someone with “normal-weight central obesity,” meaning someone not even overweight according to BMI, but fat around the middle, may have up to twice the risk of dying compared to even someone who’s obese according to their height and weight!

Increased risk of metabolic complications starts at an abdominal circumference of 31.5 inches in women and around 36 inches in men.

According to Dr. Greger, the good news is the riskiest fat (visceral fat) is the easiest to lose. If you are severely obese, you may have to lose 20 percent of your weight to realize significant improvements in quality of life. However, for most, just a 5 percent weight loss (just 10 pounds for someone weighing 200 pounds), blood pressure and cholesterol improv cutting your risk of developing diabetes in half.

To learn more about what’s the ideal waist size check out Dr. Greger’s video check it out here;

https://nutritionfacts.org/video/whats-the-ideal-waist-size/

Next time I will be discussing tips to losing that visceral fat.

COMMON AB-TRAINING MISTAKES

 

As mentioned earlier,  no muscle group is more noticeable for men or woman than their abs.   

And, putting aside vanity, the “healthy at any side” movement and body shaming, the reality is losing Visceral Fat is one of the most important steps you can take to staying healthy for life.

No matter what your goal when it comes to working your mid-section, there are a number of mistakes you should be aware of. So if you want results avoid these common ab-training mistakes;

  Mistake #1: Too Many Reps

Your abdominals are like any other muscle in your body.  They can be overworked. Doing endless ab work will not reduce the size of your waistline. 

Doing endless situps and crunches will NOT create a smaller waist or flatter stomach.  They are useful for your hip flexors and trunk flexion – not your abdominals…..

 Mistake #2: Drawing In Instead Of Bracing Your Abs

Don’t suck in your gut, push it out. Tighten or tense your abs and push out your belly button.  When you’re bracing your core, only your lower abdominals should be in play.  This creates a natural belt or girdle that stabilizes and protects the spine when you contract your ab muscles. You will notice improved posture as well as a slight flattening and tightening of the area.

 When you suck in your stomach you lose stability and breathing is more difficult - as your rib cage becomes noticeable and your stomach hollows inwards.

 Mistake #3: Neglecting Other Core Muscles

You need to engage your core as a whole.  Core training strengthens and stretches key muscles of the spine and lower torso and provide a solid foundation for all other movement.  By using functional exercises that conditions the abdominal and back musculature which represents the key “coupling” link of the body that connects movements between upper & lower body.  Because this simulates daily life and sport demands, this is one area that I focus in my fitness classes.

 Mistake #4: Poor Eating Habits!

Finally, and most importantly – THINK NUTRITION - you must eat smart.  This is a must.  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. Eat lots of fruits and vegetables. Cut out milk, limit (or omit) wheat, dairy and meat. 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.

 Make sure your drink enough water – this helps flush out waste products.

Don’t overeat – moderation is the key.

Limit or abstain from alcohol – it’s empty calories.