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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DYNABODY FITNESS - A NEW ERA: GOING MOBILE

Dynabody Fitness and Health has entered a new era.  We have moved away from just Group Fitness classes and towards creating a more comprehensive program and package through the Dynabody Trainerize Mobile app – which I truly feel will benefit you now and in the long term.

The great thing about going Mobile with Dynabody is that it is a great way to empower you to take ownership of your fitness journey and increase accountability during “At-home” or any independent workouts.

Since the majority of you are regulars to my Group Fitness classes, I am already familiar with your strengths and weaknesses and can help you adapt workouts so that you continue to move forward in your fitness goals;

·         By seeing your progress immediately, YOU stay more committed.

·         By ME seeing your progress, I can help you stay consistent with your fitness regimen, and, although not face-to-face, you still get coaching, along with programming expertise and accountability – all at a very affordable price.

Plus, I am sure a number of Dynabods are quite happy with being involved with a group of similar minded people -who enjoy the social interaction and camaraderie along with the fitness aspect. Fortunately this doesn’t change, but is rather enhanced with this new add on.  You now have the ability to see results,  measure progress and adjust workouts, exercises, etc to suit YOU – not just during those couple of classes a week, but rather every day of the month!

Click on the following link to find out more;
Trainerize Mobile App &Dynabody

https://www.trainerize.me/profile/dynabodyfitnessandhealthinc/Doug.Yaholkoski

 

DYNABODY FITNESS CLASSES ARE NOW GOING ONLINE - Starts April 13th!

As Dynabody Fitness Classes have been postponed, I have a great opportunity for all Dynabods that will get you moving during this unprecedented situation!

I have joined Trainerize.com.  This is a digital platform that will allow me to stay connected with you.

I can provide personal training, programs, classes and coaching directly to your smartphone, anywhere  (at home or another province, country, etc) and anytime!

Options are endless, and the great thing is, it helps motivate you, eliminates the guesswork by having a planned program with scheduled classes, and makes you accountable - because we all know that exercise is vital for your well-being.

I am creating a 12 week program which will include 2 scheduled workouts - Tuesdays and Thursdays, along with other days that will include Core, Flexibility and Cardio.  You can follow the schedule, add to it, omit or change what you’ve done on your calendar.

I will also have something special for when the Dynabody Con Ed Fitness Classes start up again.

Another Plus - this year I will be starting a Summer Fitness program again!

As I’m trying to build a Community that “Uses it”, Trainerize is a great way to spark motivation and to build stronger relationships between the Dynabod members using the in-app group and individual messaging and video call features.  

And the best thing is that I will still be involved with coaching you.  You get personal training right on your smart phone!

Stay tuned! Start date is planned for this Monday!

Doug

 

TIME FOR A CHANGE

With all the craziness that’s going on in the world now’s the time to be MORE ALIVE - to rise to the occasion.  

-It’s time to use Covid-19 as a Game Changer

- It’s time to get away from the dark side of human nature.

- It’s time to change your habits to strengthen your body and mind for a Healthy Life. 

Follow these principles to be a better you;

- Sleep at least 7 hours per night. You recover and heal at night.

- Physical Activity is a must! We must move the body!  Exercise and mood are connected, it improves your immune system and strengthens your body.

- Empower yourself with Mindfulness and Meditation - do at least 10 minutes to increase positive emotions, boost your energy and relieve stress.

- Hydration - water is the elixir of life, include herbal teas, infused water and water-rich fruits and veggies.

- Eat whole food plant based nutrition - emphasize on raw and alkaline based foods and limit oil consumption.

- Eliminate or drastically reduce processed foods, dairy, eggs, gluten and highly refined sugar to stop inflammation. (Most plants reduce inflammation, meat increases inflammation)

- Reduce toxins by avoiding GMO and farmed foods and eat organic and NonGMO as much as possible.

- Finish dinner before 7pm and do not eat until morning. Intermittent Fasting helps support the Autoimmune system by allowing your body to purge your old cells.

- Reduce or eliminate caffeine and alcohol.  Both have a negative effect on your immune system.

- Limit time on technology - Keep electronics out of the bedroom. Stress related to Digital Dementia is now a common but avoidable concern.

- Build your support system - Community, family and friends make you feel better - reaching out to others under stress, either to seek support or to help someone else releases oxytocin which helps you recover from stress and become healthier.

It’s time for change - let’s make it a good one!

DYNABODY & COVID-19

I recognize that with the constantly changing COVID-19 situation, we are at an unprecedented time for everyone - filled with uncertainty.  Dynabody Fitness & Health takes the safety and well-being of others with the utmost of importance.   

At Dynabody, human interaction, even in a pandemic, is important.  We strive for connections, and we need to adapt to how we interact.  We should not let fear rule our lives. So currently classes are planned to continue after spring break.

However, Classes WILL START a week later than scheduled.  April 14^th and 16^th, 2020.

Below are precautionary steps to be taken at Dynabody Total Fitness Classes (when resumed);

·         Social distancing is required.  Mats used are to be spread far apart (1 meter minimum). 

·         Equipment (including mats) will be cleaned with disinfectant prior to use.

·         Equipment will not be shared between participants. 

·         Bootcamp style circuits and Partner work will be postponed temporarily.

·         Physical contact in classes are to be eliminated.

·         Common Sense Will Prevail!  Wash your hands with soap and water (for 20 seconds); Avoid touching your eyes, nose and mouth; Cover your cough or sneeze.

·         If you appear to be sick (symptoms like; fever, coughing, sneezing or shortness of breath), please STAY HOME.  You need to recover NOT wear down the body!  Or, chance spreading what you have.

What You Can Do

Nothing is more important than keeping ourselves, our friends, our family and communities healthy.   Here are some ways you can put your health first;

1) Practice Good Hygiene

Use COMMON SENSE.  This is a wake up call for everyone to take grounded, sensible precautions;

Wash your hands frequently for at least 20 seconds with soap and water. The temperature of the water does not appear to affect microbe removal.

Cover your mouth and nose when coughing or sneezing and keep your hands away from your face.

2) Help Boost Your Immune System

Help your body fight and recover from an illness.  Eat a nutrient-dense whole foods consisting of fruits, vegetables, nuts and whole grains (organic/NonGMO preferred).  Add ginger and garlic.  Avoid sugar, refined grains, processed or packaged foods.

Consider additional supplements proven to help support immunity such as a high-quality multivitamin, vitamin C, Vitamin D & K, magnesium, and omega-3s. 

Focus on Nasal breathing - keeping your mouth closed, breathe through your abdomen.

This is where I practice my Wim Hof Breathing Exercises – which affects the chemical and physiological activities of the body by regulating your autonomic nervous system. WHM practice upregulates your immunity by increasing the production of white blood cells and B-lymphocytes.  It won’t keep COVID-19 from invading the body, but it will strengthen your immune system to combat the infection with fewer and less severe symptoms.

3 Get Adequate Exercise

Prime your immune system by getting at least 20 minutes of exercise per day. Spend time doing activity outdoors without close contact to others.    Incorporate Yoga and Meditation for stress relief.

4 Get Adequate Sleep

Get at least 7 to 8 hours of sleep a night to allow your body time to perform it’s preventive maintenance, and boost the immune system.

5 Stay Informed

It’s important to be selective about where you get your news as panic or worry is known to create stress, which compromises your immunity.   From what the experts are saying, Covid-19 is dangerous mainly to people who already have underlying health conditions. Very few fit and healthy people are dying from this. Of the 174,000 confirmed cases 75,000 or 43% have recovered and 3.9% have died. Average age of people dying is over 80.

For additional information, consult only trusted sources of information. We recommend the Public Health Agency of Canada, the Centers for Disease Control and Prevention and the World Health Organization.
Public Health Agency of Canada
Centers for Disease Control
World Health Organization

*************************

In the Event of a COVID-19 Case at Dynabody

If we are notified of a presumptive or confirmed diagnosis of COVID-19 involving a class participant, we have a defined protocol for taking swift action.

Participants that have signed up for  the Dynabody Total Fitness session  will be notified.

Anyone who was determined to be in close proximity with the affected individual should consider being self-quarantined for 14 days following the affected individual’s last visit.

Proper authorities would be notified so that the local health authorities canl directly contact individuals deemed to be at risk of exposure.

In the Event of a Class Closure

In the event of a closure, participants will be notified and handled by St. James School Division Continuing Education.

FLEXIBILITY & STRETCHING

Flexibility training is one of the most overlooked, poorly executed & undervalued components of

physical fitness and overall personal health.  Yet achieving and maintaining flexibility is an

important factor in reaching your optimal health and performance potential.

Flexibility refers to the range of motion for a given joint influenced by muscles and connective

tissues.  A flexibility warm-up & cool-down is stretching that is participated in before or after an

activity to improve performance, reduce the risk of injury and enhance recovery.

Stretching is a form of exercise that increases flexibility – it causes permanent elongation of

muscle fascia by opposing the function of the muscle, improving Range of Motion, and leads to

good posture and muscle balance.

Tight neck, shoulder & chest muscles lead to a rounded back & head position tilted forward.

Tight hips & back of thighs can lead to a pelvis that doesn’t move freely & can cause low back

pain.  All of this can be helped with a regular stretching regimen. 

TWO TYPES OF STRETCHING that can lead to increased flexibility are;

DYNAMIC STRETCHING involves moving parts of your body in a controlled, full range of motion and gradually increasing reach and speed of movement.   This improves dynamic flexibility and should be done as part of a warm-up. 

STATIC STRETCHING is used to stretch muscles while the body is at rest.

Muscles are gradually lengthened to an elongated position (to the point of discomfort) and held for at least 15 seconds.  This helps to relax the muscles and improve mobility and range of motion.  Static stretching exercises are part of a cool down at the end of a training session.

STRETCHING GUIDELINES

●          You should be thoroughly warmed up before performing flexibility exercises

●          Stretch to just before the point of discomfort–mild tension -use smooth, gentle movements.

●          The feeling of tightness should diminish as you hold the stretch.

●          Breathe out into a stretch.  Avoid holding your breath (relax).

●          Hold each stretch for 15 to 60 seconds.
             (It takes 5-10 seconds for a muscle to release tension)

●          Keep control & body relaxed (tense, rushed, locked joints all lead to injury)

●          If  tightness intensifies or you feel pain stop the stretch

                      Pain = exceed limit = injury

●          Stretch all major muscle groups of the body for balance & symmetry.

●          Concentrate on areas that lack flexibility (chest, anterior delts, hip flexors, hamstrings, calves)

●          Keep the neck & spine aligned.  Keep the abdomen pulled in at all times.

●          Find a body position comfortable to you (find an alternative if you feel uncomfortable).

●          Shake out limbs between stretches

●          Complete 2-3 stretches before moving onto the next exercise.

●          Stretching Frequency – minimum of 3 times per week, although daily is encouraged.

When Not to Stretch

●          Within first 24-72 hrs of muscle or tendon trauma

●          Following muscle strains & ligament sprains

●          When joints or muscles are infected, inflamed, or hurt.

●          After a recent fracture

●          When discomfort is present – Do not “work through” or “stretch out” a painful area.

●          If osteoporosis exists or is suspected. 

●          Consult you doctor if you have questions.

BENEFITS OF STRETCHING

Better posture                                                 

Increased Range of Motion

Injury Prevention (decreased low back pain)

Improved Muscle (neuromuscular) Coordination                 

Reduced Muscle Soreness (increased muscle recovery)

Help Balance Muscle Groups                        

Improved Performance

Development of Functional Flexibility

Reduce the build up of Lactic Acid

Increased Blood supply, nutrients & Joint Synovial fluid

Personal Enjoyment, relaxation

Reduced Stress

As you can see, Stretching is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health - it provides many important benefits that cannot be achieved by any other exercise or activity.