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The Belly is going to get you

Posted on July 5, 2015 · Posted in Clients, General, Training

The Belly is going to get you

I think the day of slapping the overindulged belly in delight is well gone. We all know that guy, slapping the mid-section rolls with joy telling you,’ it cost a lot of money to get this here’. What is going to cost money are the medical bills surrounding the issues and problems that arise from an overindulgent appetite and lack of exercise that created the tummy in the first place. But all is not lost, there is a lot we can do to immediately help decrease the fat around that mid-section.  Everybody seems to want to have a flatter tummy, and today it seems to be all about the six pack both male and female!  It’s not rocket science to shed some fat, eat less bad carbs, and exercise more. It’s about balance. But sometimes we get stuck, we hit a plateau and nothing seems to change. We call it the rut around the GUT.

1: First thing: Endless amount of sit ups will not get rid of that body fat around the tummy, ABS ARE MADE IN THE KITCHEN. If you eat and drink a lot of crap you will wear it.

2: Second Thing: Endless cardio is not the only answer. If you are new to exercise it probably will within the first couple of weeks, but you will quickly reach a plateau. If you have excess amounts of fat on the tummy you probably should not be walking in the first place as it can stress the joints necessary for supporting that extra weight.

Let’s discuss this relationship between cortisol and belly fat.

Cortisol is a hormone necessary for life and in normal amounts has positive effects for the body. The link between cortisol and abdominal fat comes from the signal the hormone sends for fat storage to your abdominal fat cells. The area of fat cells in your abdominals have four times more cortisol receptors than fat cells located elsewhere in the body, making them more sensitive to cortisol and causing them to respond more strongly to fat storage. If stress is high this will elevate cortisol and drop testosterone, not great for getting lean. This stress can be in different forms. Not just the stress of sitting in your car bending your steering wheel but also the stress of eating excess bad carbs and the effect of your insulin not working efficiently, or also  too much exercise.

What can we do?

Exercise: Imagine that! – Strength and Conditioning plays an essential role in fat loss. If you are new to strength training don’t bite off more than you can chew. I see it all the time, people starting an exercise routine, gung ho! 4 days a week, wham bam! Not taking into account family, work and social commitments, doomed to fail. 1 day is better than none, 2 is a bonus, three even better. These session may be only 30 minutes long. Concentrate on intensity rather than volume. 

Stretch and relax – Finish your exercise routine with a gentle stretch down – (NOT RUSHED) Relaxed. Don’t force your stretches – relax

If doing cardio don’t rely on plodding along, try sprint interval work (once your fit enough), 15 sec sprint 45 sec recovery.

Catch some rays – When we are low in Vit D levels of cortisol can rise. Vit D is believed to work with calcium to help control cortisol.

 

Eat orange and yellow veg – It’s no secret fresh fruit and veg are good for you. Beta Carotene and Lycopene both of which give the orange and yellow colour to veggies such as carrots, sweet potatoes, and apricots are known to have a positive effect on the waistline.

Catch some Zs – Researchers at Wake forest University School of Medicine  state who slept for 5 hours or less each night saw an average gain in visceral fat over 5 years.

Bring on the Beans – Fill up on beans, legumes, lentils and chickpeas. European journal of nutrition that these protein and high fibre rich foods help to stabilise blood sugars.

Abdominal exercises focused slow and controlled. Concentrate on really contracting the muscle you are working and slowly releasing that contraction. Ensure you breathe

Reduce your caffeine, alcohol and simple sugar consumption!