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

Thanks - Spring into DTF Classes!

Thanks to everyone that stepped up – we have a great group of new & returning Dynabods!  

If you haven’t yet signed up there is still some room available at both the Tuesday and Thursday DTF classes.

Feeling Down?

Feeling Down?  Can’t get motivated?  Stressed out? Getting Old?   

Well Exercise!

Once you have started working out your attitude will definitely change.  I see it every time after one of my fitness classes.

A study at the University of North Carolina found that seniors who did regular cardio workouts had brain scans similar to those from much younger adults.   Not only does the more blood and oxygen that gets to your brain keep your memory sharp and clear, the chemical changes in the brain improves mood and reduces stress and anxiety.  After you do a workout you feel much better about ourselves.  Negative thought patterns are replaced with positive ones making you confident and happy. 

As you continue to do this you become more optimistic, which not only improves your quality of life but your longevity.  Optimists are said to experience higher levels of physical and mental functioning.  Based on a Mayo Clinic Study by Dr. Toshihiko Maruta, optimistic people decrease their risk of early death by 50% compared to those that were more pessimistic!

So, if you haven’t yet, your goal is to make exercise a priority in your life. 

You are NOT too busy to exercise, if you are, well, it’s time to STOP and reevaluate!

• First, you must change your mindset.  Exercise is for the long run, not short-term.  You need to integrate your physical activity into your life for all the years to come.  It is YOUR responsibility to stay in shape , to keep your brain and bodies in good working order so you can enjoy doing the physical activities you want to do.
• Pay yourself first. If you schedule a certain time to exercise commit.
• Wake up early and exercise in the morning before the day begins.
• Go to the gym.  By changing into your exercise gear at t  place designed for working out makes it easier to get going and committing.
• Get a workout partner.  A good friend or family member to provide support. 
• Take the dog out for a run or bike ride.  Try and keep up with your pet!
• Hire a trainer or take a fitness class that challenges and motivates you.
• Do it with intensity.  This includes any cardiovascular exercise.  Working at a High Intensity is superior to low intensity.  If you are strapped for time a 30 minute High Intensity Resistance training workout will do more for the body than a 90 minute slow steady-state cardio workout!
• Aim for at least two muscle strengthening workouts a week  .  Get stronger doing squats, lunges, deadlifts, chest presses, rows and pull-ups.   Rev up your metabolism - a single pound of muscle burns up to 50 calories a day.  (A pound of fat only 3).
• Focus on what you are doing. Contract the muscle under tension, push to fatigue, exhale on exertion. Make it count!  Compete, not chat with your buddy, Leave the socializing when you are done.

Keep things simple.  Plan but don’t over-think..  Most important is to go out and do it – you’ll feel so much better when you are done!

ONE WORD TO REMEMBER THAT WILL BRING SUCCESS

I just read an article that stated that over-training ages the body. This is something that I do agree on.  Your body must recover in order to improve.

However, this only has a little to do with what I’d like to talk about today.  Now, there is just one word that will bring success to anything you do.  Take a guess….

Well…

It’s AWARENESS.

You need to be Aware of what you are doing.

If you are over-training you should be aware.  Your body will tell you.  You will seem more tired, can’t perform as well as you have in the past, etc.  Many people that over train are addicted and feel guilty if they miss out on a workout.  Even highly trained athletes need time to recover.

Does your workouts bring progressive results?  Are you just doing the same thing that you’ve always been doing?  You must be AWARE of your progress, your goals.  Hey, if you are happy with your body and current fitness level then all you need to do is maintain it.  If not you have to realize that more action is required.

When you exercise do you focus on what you are doing?  Or do you just go through the motions.  If you are too busy talking during your workout you aren’t exercising hard enough.  Save the chatter until after class, or at least bring it to a minimum between sets.

Here is some other life examples relating to Awareness;

Driving.  Sure speed kills but it’s not the real culprit in most accidents.  I do have a beef about the government’s campaign against speed.  The main factor here is lack of awareness.  Be aware of your surroundings, the conditions and the idiot in front of you. Stay off your cell phone.  You can’t see what’s in front of you if you have your head down while you’re texting. You should be able to react in time when that car barrels through the stop sign at the intersection ahead.

How many people have you seen cross the street without looking?  Pedestrian vs Auto – the latter wins all the time.

I help teach self-defense.  Awareness is a key factor in keeping yourself Alive and out of trouble.  A predator looks for an easy target.  They rely on the element of surprise.  Many people look at the ground while walking.  Even more are too busy looking at their smartphones than noticing what’s around them.

Are you engaged in your work?  School work?  Being aware of what you have to do and planning for the task(s) in hand results in success.  Successful people have goals and are aware of what they need to do to get there. 

CONCLUSION

To get results you must be AWARE.  Know where you are and what you need to do to accomplish your goals.  Visualize what you are trying to achieve. 

Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes!   If you are 50 you will look and feel like your 55!  So much for the 50 is the new 40….. Your body is not a clock.  People are  tired and overweight not because they are old it’s because they eat, think and move like an old person.  As I explained last time - Everything in the universe either grows or dies.  You must continue to grow - and NOT in fat....  Stay focused  -  it’s your mental attitude and a healthy lifestyle that will get you there.

You really must be AWARE!