Friday, June 28, 2013

Loose That Belly Fat Now !!


 A vast majority of people today have excess abdominal fat. 

Anyone who has achieved any level of wisdom will agree, excess of anything is a dangerous path. The first reaction of most people weather observing themselves or others with excess belly fat, is that to most, it's fairly unattractive. A beer belly is often center of good will joking, but it's rare that someone who carries excess abdominal fay is very healthy or without many health issues. Not to mention self conscious about showing off their body. What most people don't realize while they are packing on that 5,10, or 20 extra pounds, is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Research has clearly determined that although it's unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat. Step into the classroom;

There are two types of fat that you need to be aware of in your abdominal area. The first type you notice when you first can't see your abdominals in the mirror that layer of fat that makes your belly look smooth, is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles. The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdominal cavity beneath your muscle and surrounding your organs. Visceral fat givies certain people that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it. Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but the science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. The danger of visceral fat stems from the fact that it releases cytokines, inflammatory molecules which affect insulin resistance and raise the risk of both diabetes and heart disease. 

Because visceral fat is stored around the liver, it impacts liver function as well. The liver processes fats, and because these fats surround it, the liver has to keep processing them, and with them processing a lot of LDL, or bad cholesterol. That means more atherosclerosis, and hardened arteries. If you have this fat you can consider yourself always in a low-level inflammatory state. It's a chronic condition, always happening, again and again. Overweight males with sedentary lifestyles are most at risk for accumulating belly fat. Being a smoker, consuming more than three drinks a day, eating a poor diet high in saturated fat and being under chronic stress also increase the likelihood of belly fat. In addition, genetics plays a role in body fat distribution. A man is considered viscerally obese when his waistline measurement exceeds 40 inches, for women the danger point is 35 inches. Viscerally-obese men have an increased risk of diabetes, heart disease, stroke and some cancers, as well as lower levels of HDL, or "good" cholesterol. Belly fat raises the risk of developing metabolic syndrome, a linked group of dangerous conditions that includes insulin resistance, high blood glucose, high cholesterol and high blood pressure. This fat is also associated with sleep apnea and mental problems, including memory loss and reduced verbal fluency.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your top priorities. There's just no way around it. Unless you want to be financially devastated with a large hospital bill at some point. Researchers at Duke University in Durham, North Carolina, conducted studies about the relationship between inactivity and visceral belly fat. The study was published in the July 2005 edition of the "Journal of Applied Physiology." Exercise physiologist Cris Slentz, Ph.D., lead author of the study, found that the non-exercising control group showed an 8.6% increase in visceral fat in a period of 6 months.
The Duke University researchers also found that the group that exercised at a level equivalent to 17 miles of jogging a week showed significant decreases in both visceral and subcutaneous fat. They showed a 6.9 percent decrease in visceral fat and a 7% decrease in subcutaneous fat.

So what gets rid of extra abdominal fat,  the first thing you must understand is that there is absolutely no quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster, or there would be no overweight people. Also, none of the gimmicky abdominal rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. Our bodies simply don't work that way. The only solution to lose your abdominal fat and keep it off for good is to combine a sound strategy of nutritious diet full of unprocessed natural organic foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body. Eat more omega-3 fatty acids. These are essential fatty acids, and powerful anti-inflammatory agents. The best way to get your Omega-3 intake is to eat three or four ounces of fish like salmon or trout twice a week. Other great sources include ground flax seeds, and walnuts. Eat antioxidant rich foods. Many spices, such as oregano, cinnamon, turmeric, and ginger, are rich in antioxidants. Stay away from processed soy. Drink green & white tea, hot or iced, and treat yourself to some dark chocolate, as long as it's at least 70% cacao. Red wine is also good for you in moderation. Your quality food intake as well as your training program are equally important if you are to get this right.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym. Most people will use your typical boring cardio machines, throw in a little outdated or sports specific closed chain weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. WRONG! All this person is going to do is increase his or her appetite. The next likelihood is you will become frustrated after a few weeks of no results, tired and sore wondering where you went wrong. The solution, a combination of balance, core, and body weight exercises, graduating to plyometrics, sprints and agility drills. Simple, you have to learn to play like when you were a child only a little more structured to obtain optimal results. So you can get rid of that dangerous health risk, around your midsection. It's not a spare tire, it's a death warrant. It's really that simple. So total body workouts, multiple fun but demanding exercises using a variety of muscle groups for increasing periods of time with short periods of rest. Lets face it if you don't need a shower when you leave the gym you're not really working out. If you're not swetty you're not  burning many calories or fat and if that's the case, ask yourself why are you there? The only reason most people fail in their fitness goals is that they teem up with people who socialize in the gym. Fitness isn't a team sport, it's you against you. If you have time for a lengthy conversation at the gym, why are you there? Here's where you start, brisk walking for just 30 to 45 minutes five days a week is ideal. A good rule of thumb is that your workout should be intense enough that your heart speeds up, but not so rigorous that you can't carry on a conversation. Trimming belly fat by cutting junk, packaged and canned food calories, and limiting yourself to two alcoholic drinks a day can also help. Before beginning any exercise regimen, consult your doctor, then hire a qualified trainer after you get started, for some direction, and advise. My company Flex-Appeal will give anyone a free initial consultation anytime. Contact us at flexappealdoc@hotmail.com

Now, you need some degree of visceral fat to cushion your organs, but many of us have too much of it. Men are considered high risk if they have a waistline of 40 inches or greater, women are in this category with a waistline of 35 inches. Once you hit that limit though it's already too late, you're in a perpetually inflamed state. If your waistline is bigger than 40 inches, you should consider taking action immediately. It's critical that you measure your waist properly to find out where you stand. To measure your waist, use a tailors tape and measure straight around yourself one inch below your belly-button. Your actual waistline is not where the waistband of your pants rest, it is generally lower than that, unless you wear your pants like Britney Spears, in which case it's higher. If you feel you may be at risk, ask your doctor to do an increased C-reactive protein (CRP) test the next time you do a lipid profile. CRP goes up as inflammation develops, so high levels of CRP may indicate excess visceral fat.

If those aren't enough reasons to get started, remember you'll look better too. I'm not going to lie, visceral fat is a fighter it won't give up easily it will take time, dedication and effort. This brutal fat becomes part of your organs and muscle. Like marbling in a good steak. Marbling in beef good...Marbling in people not. Why should you even try, because in life it's better to be climbing a great mountain...than to go tumbling down a small hill. So do one thing today to start that climb, and then do one thing tomorrow... Good Luck...








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1 comment:

  1. I am completely convinced with this thought that vegetables are very helpful to burn our fat. Thanks for sharing such a wonderful post.

    I am completely convinced with this thought that vegetables are very helpful to burn our fat. Thanks for sharing such a wonderful post.

    ReplyDelete