Just about every person I work with starts out saying they want to get rid of their belly fat. The way to reduce fat around the mid section may not be what you think.
Let's first take a look at what belly fat is. It is key to know that the importance of reducing body fat goes far above aesthetics. Our bodies have fat just below our skin. Below the skin surrounding our organs (liver, stomach and intestines) deep within our bellies lies visceral fat. Since it is particularly close to the liver it can transfer into cholesterol which can then go into the bloodstream. This fat can attach itself against the walls of the arteries which can cause hardening and narrowing of the arteries (called, "atherosclerosis"). Visceral fat also releases hormones and proteins that can produce inflammation which can transfer into damaging your arteries and entering you liver, which affects how your body breaks down sugars and fats.
This deep belly fat is problematic in adults as it makes you more likely to get heart disease and other problems such as Type 2 Diabetes. Heart attacks and strokes are more likely in people who carry a lot of weight around their mid sections. This type of fat makes it difficult for your body to use its own insulin and may even lead to certain types of cancers.
People can carry fat all over, in the hips and thighs or around the waist/belly. Around the waist is the most dangerous. In fact, large amounts of belly fat are just as harmful as having high blood pressure or smoking.
You may be more likely to experience health problems if:
Rather than depressing you even more, let's talk about what you can do to reduce this kind of fat. The good news is you are in the driver's seat to make a change and yes, it can be done. Granted, age and genetics play a role in our body shape but diet and exercise are within our control. Being educated and setting forth a committed practice of a healthy diet and proper exercise will determine how much fat resides in your body.
As I have stated in previous articles within my website's blog, cardio, strength and resistance training is vital in terms of weight loss. Diet alone is not enough in the overall picture of preventing and reducing belly fat. Scientists and researchers have found that exercise plays a key role. Muscle tissue burns three to five times more energy than fat tissues, so as you gain muscle, your metabolic rate increases resulting in burning more calories, even while you sleep. Simply put, the more muscle your body contains, the more fat you will burning the weight of your body.
HIIT It Hard
The most efficient way to workout within that fat burning zone you want to be in while building muscle is to do High Intensity Interval Training (HIIT). These are short bursts of exercises with rest periods in between. An example is performing 12 exercises at a high intensity level. The recovery period after each exercise should equal that of the duration or longer of the exercise where your breathing is still heavy but in control. By doing anaerobic activity training, your body uses its energy reserves (fat) for fuel and burns calories not only while you are working out but after your workout as your metabolism stays elevated. This is called Exercise Post-Oxygen Consumption (EPOC). With HIIT your body burns calories as it replaces energy and replaces muscle proteins damaged during exercise. Anaerobic exercise is said to build muscles, increase joint mobility and reduce risk of musculoskelatal injury. Five to seven minutes of a warm-up is optimal before beginning a HIIT workout as to elevate the heart rate.
Some examples of HIIT movements are things like running, walking uphill, sprints, using a treadmill, elliptical or bicycle. Also included could be moves like jump squats, toe taps, burpees, mountain climbers, forceful throws jumping jacks, etc., etc. A variety of equipment like BOSU's, medicine balls, Kettlebells, etc., can be added as well.
One general misconception about working out to lose belly fat is to spend several hours a week exercising. HIIT is an excellent way to use your time efficiently with maximum benefits, however, it should only be done two to three times per week in order for your muscles to recover in between. It can place a great deal of stress on your body so it is not for everyone. The recovery period in between should be at least 48 hours. This does not mean that you shouldn't exercise in between those days just at a low to moderate instensity utilizing different muscle groups or movements.
Also recommended is 7,000-10,000 steps a day over and above your regular exercise regimen. Not only will you give your metabolism a boost but it is particularly important for those of you in office jobs who are are sitting through the majority of your workday which alone can increase metabolic dysfunctional and insulin resistance, even if you exercise.
Will Abdominal Exercises Reduce My Waistline?
The answer is Yes and No. No, we cannot spot reduce but a particular area of the body with strength training can tone and better sculpt what is already there. Muscle development in the abdominal area does not reduce fat in that region. The way to reduce abdominal fat is through caloric deficit which is distributed all over your body. So by consuming fewer calories and exercising (cardio 5 days a week, 30 minutes a day, plus, strength and resistance training 3 times per week) you can lose belly fat and be toned in your midsection. Or, follow a HIIT program 2-3 times a week with a few other days of low to moderate cardio or strength training.
Your abdominal muscles serve as the center of your body's ability to function in a variety of of movements stabilizing and your protecting your back from injury and gaining overall stability and balance. Generally, I do three different sets of core exercises per session with a client, 2-3 sets. To see results, adults should strength train each major muscle group three days a week using a variety of exercises and equipment. It is best to confuse your muscles so they don't become totally efficient with just one exercise. Performing different exercises keeps the body guessing and elicits a variety of muscle fibers. For example, don't just do seated rows for your lats (mid back) do high rows, low rows, lat pulldowns, bent over single rows and pull ups. One or two per workout.
So choose your own favorite way to exercise with whatever it is that motivates you whether it's working out with a trainer, a friend, with music, listening to a podcast, being outdoors, being in the water, taking a class...the skiies the limit. I encourage you to workout smarter, not harder. Make the most use of your time and KEEP THE INTENSITY UP. Keep photos of you at your former ideal weight on your refrigerator, look at your kids and say to yourself you want to be present and healthy at their graduations, weddings, etc. Close your eyes and imagine how it would feel to be your best within your body with more energy and less stress because you feel good about yourself and are strong to do the things you love and want to do.
In Health, Strength and Happiness,
Julie
