Losing Visceral Fat - Tips to Flatten your Midsection

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.

The main point here is that you can NOT be fat and fit.....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!

Reference:  https://www.mdanderson.org/publications/focused-on-health/how-does-obesity-cause-cancer.h27Z1591413.html

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6 Pack Abs

Here’s a simple question for you.

What is the area most people talk about when they want to firm up, lose weight and look good?

Abdominals of course. 

You hear of people wanting to trim down their waistline – wishing for “6 Pack Abs”.   No muscle group is more noticeable for men or woman than their abs.     Getting firm abdominals is simpler than you may think. Even if you have a flabby stomach, you can reverse this “excess baggage” and reveal a more chiseled midsection you always hoped for.

Tips to sculpt your midsection:

1.   Be active - Move whenever you can.

2. Perform core and functional 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.

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. 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. This is key - and is referred to as “Hollowing”, which is the opposite of sucking in your gut.

When working the Obliques & Transverse Abdominals:

Contract or squeeze your abs (sucking your bell button in).

5. Always engage your stomach muscles. 

Lift your chest and suck in your gut when you walk.   Do tummy tucks and perform the Vacuum exercise.   Eventually this will take some time to get used to, but if you do this religiously you will see results in no time.

6. Eat the right foods. 

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 foods.   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.

Six-Pack Killer Abs are a result of low body fat not training.

7. Eat 5 or 6 properly balanced meals per day

Emphasis is on lean proteins, fruits, vegetables and good fats.   Sources of healthy fats included nuts, fish, olive oil, and flax oil.   Remember that nuts are high in calories so be careful you do not over do it.

8.   Get enough sleep.

Ensure you get enough sleep consistently.

9. Incorporate Resistance training.

Perform strength training with moderate to heavy weights.     This includes strengthening your midsection with added resistance.   Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

10.   High Intensity Interval Cardiovascular Exercise

This is the best way to burn fat.   It    also improves cardiorespiratory fitness.

An added benefit is that high intensity interval training takes less time than regular aerobic conditioning.

If you follow these 10 tips, you can achieve maximal abdominal development.   And remember that when you tighten your abs, the rest of the body will follow.

The Biggest Ab Mistakes

1.Eating too big of portions – moderation is the key.

2. Spot Reduction does not work – you need to lose fat.

3.You have an unbalanced diet – focus on 5 or 6 balanced meals per day.

4. Lack of concentration – aiming for reps rather than technique.

5. Not drinking enough water – water helps flush out waste products.

6. No training variety – vary the exercises and work the whole core – keep your body guessing.

7. Poor Cardio Sessions.   Moderate to High intensity workouts are necessary.

8. Working your Hip Flexors rather than your Abs – your trunk only flexes a maximum of 45 degrees, any more and you are using your hip flexors.  Focus on crunches, planks and core exercises rather than sit ups.  

9. Too much alcohol – hey beer is great but drink in moderation if you want to get rid of the beer belly.

10. Lack of sleep – rest is a prerequisite for optimal results.

PASSION & HARD WORK

I just finished reading Orr – My Story, the biography by the greatest defenseman who played hockey – Bobby Orr.   What has made him successful was not being a “natural” which Orr felt was disrespectful to the people who have worked to master any discipline, be it music, literature, medicine or sports.

The fact is that talent counts for almost nothing in the absence of hard work.  As he states ” Plenty of gifted athletes never make it.  Other guys work their way to the top with very modest gifts.  Whether you are talented or not, the only thing that is going to get you where you want to go is hard work…..”

And what’s the final piece of the puzzle?

PASSION.

Without it, the hardwork is just too hard.  Virtually all of the successful people seem

to carry that quality with them.  It doesn’t matter what you are pursuing Bobby said, if you don’t have a love for it, I would suggest you should go ant try something else, because eventually you will be disappointed. 

I totally agree.  I see the same thing with people who want to improve their fitness level.

If you do not plan to work hard, you are basically missing the boat.   

And what about that hard work?  Do you know what it takes to gain strength, build muscle and burn fat? 

Whenever you push through that discomfort of hard work and put your goals before your comfort your resolve is strengthened.  Feeling good after a good workout session helps reinforce a behavior that you are more likely to do the next time.  It actually gets better than coasting through a ho-hum workout  - which in time you will quit for lack of progress and mental and physical satisfaction.  You will want to workout and feel good about it.

Remember

INTENSITY = A LITTLE DISCOMFORT = FITNESS GAINS

Orr My Story -  Bobby Orr,  Viking, Penguin Canada Book, Copyright Robert Orr, 2013 p.72