The owners of Fitness together, located in Mission Hills, San Diego, have some tips about how to look and feel better. It all starts with keeping active and keeping on eye on nutrition. Why do some of us gain weight around the middle and others not? Where you tend to store body fat is related primarily to your genetic disposition. If you have an excessive amount of body fat and heredity dictates storage around the middle, then unfortunately you will gain fat in the abdominal area. That being said, many women notice abdominal weight gain when they go through menopause because hormonal shifts can change the way the body breaks down and stores fat – hence a redistribution of body fat and its tendency to accumulate in the belly as women grow older. This disposition is particularly unhealthy since excessive abdominal weight, especially the deep abdominal fat – called visceral fat – increases the risk for cardiovascular disease, diabetes and certain cancers. What really works to get rid of stubborn belly fat? The good news in the battle of belly bulge, is that there are three scientifically proven lifestyle changes you can make that when combined are the best way to attack that fat around the middle and flatten your Three Tips for a Flat Stomach:
EAT A NUTRITIOUS, CALORIE-CONTROLLED DIET. Excess body fat, whether it’s in the stomach or the thighs, is the result of routinely consuming more calories than you expend. Now is the time to change those unhealthy eating habits. Eat lots of fruit and vegetables, whole grains, lean protein and good fats. Eat breakfast, don’t skip meals, drink lots of calorie-free liquid and eat small, frequent, lighter meals at home. Watch your portion sizes and calculate your daily calorie intake to ensure you’re eating the right amount to lose body fat at a safe rate.
PERFORM DAILY CARDIO EXERCISE. Calorie-burning cardio exercises are one of the best ways to target stubborn belly fat. This is due to the fact that stomach fat is more metabolically active. When you exercise, you target that area for fuel. What’s more, when you burn those calories, you reduce your percentage of body fat, thereby shrinking those belly fat cells. This will allow you to see those abdominal muscles you’ve worked so hard in the gym to define.
STRENGTH TRAINING. While you can’t “spot reduce” belly fat, you can strengthen and tone the abdominal muscles. That way, once you lose that extra fat around the tummy, you’ll be able to clearly see that toned flat stomach. Keep in mind however, that a single abdominal exercise won’t make a flabby stomach into washboard abs! Plus, there are certain abdominal exercises that are much more effective in strengthening and tightening the middle than others. Your flat tummy workout should incorporate exercises that target both the deeper and the lower abdominal muscles. For example, the rectus abdominus muscle is the most common target of abdominal exercises such as standard crunches.
This is a postural muscle; it’s also a paired muscle that runs vertically and has distinct segments on each side. The rectus is responsible for the “six-pack,” visible in toned athletes. Another important “core” muscle is the transverse abdominus, buried deep beneath the rectus. This muscle, though often neglected, also helps flatten the stomach. It runs horizontally and acts like a girdle, strengthening the core and decreasing risk of back injury. Beating belly fat has long term effects on multiple fronts, so get moving.
REDUCE THE POOCH! Better movement, with better nutrition equals less fat, which equals better health, which leads to better outcomes. The Overall Benefits of Daily Physical Activity Are Numerous. Daily physical activity:
- Reduces the risk of heart disease by improving blood circulation throughout the body;
- Keeps weight under control;
- Improves blood cholesterol levels;
- Prevents and manages high blood pressure;
- Prevents bone loss;
- Boosts energy level;
- Helps manage stress;
- Releases tension;
- Improves the ability to fall asleep quickly and sleep well;
- Improves self-image;
- Counters anxiety and depression and increases enthusiasm and optimism;
- Increases muscle strength, increasing the ability to do other physical activities;
- Provides a way to share an activity with family / friends;
Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits etc. that lead to heart attack and stroke later in life; In older people, exercise helps delay or prevent chronic illnesses and diseases associated with aging maintaining quality of life and independence longer. ( By Rage Monthly from www.edgeonthenet.com )