So its the one part of the body that just doesn’t seem to go away even for the most prudent athletes. There are those genetic freaks that don’t have any worries and can eat and behave however they want. Then you have the people who are just inclined to make healthy decisions in every aspect of life keep the spare tire off, they have mucho discipline. These are not the majority, including myself.
I consider myself pretty healthy, work 2-3 times a week mixing cardio and strength training. Eating a healthy diet, mostly fruits and veggies, lean proteins, complex carbs, etc. Even cut out the soda, which has taken about 15 pounds off in less than 2 months. And all my jeans fit much better, no more buttons being replaced and think of all the eyes I have saved by decreasing the threat of flying buttons after a hearty lunch.
So here are some ways that have been shown to be the most effective to losing weight and a diet tip which has been shown to target belly fat and more importsnt internal visceral fat.
1. Recent studies have shown that the most effective amount of time towards losing weight via cardio was 3 hours a week. So ideally 3 hours of a mid to high level cardio workout of at least 3 hours a week was the most likely to lose weight and keep it off.
2. 3 hours sound like to much time! How about 20 minutes 3 times a week? H.I.I.T. or high intensity interval training has been shown to be a shorter (more effective) way of training. The idea is to do short warm up i.e. walking for 3-5 minutes and then moving into a 1-2 minute period of increased cardio i.e. running (at least enough cardio to where it is difficult to carry a conversation, don’t kill yourself trying to get a heartrate of 200). Then back to a walk for 1-2 minutes and then running again for 1-2 minutes. This up and down cycle is done for 15 – 20 minutes and then a 5 minute cool down. Evidence has shown this be more effective in calorie burning due the increased calorie burning is maintained hours after the workout, compared to an hour light jog which doesn’t have the extended calorie burning abilities.
3. Posture actually can be giving you the wrong impression. Weak abdominal muscles and tight quadriceps can lead to an imbalance of the pelvis. The tight quadriceps will pull down on the pelvis more so than the superior pull of the abdominal muscles which will give a forward tilt on the pelvis. The forward tilt is accompanied by a increased spinal curve in the low back which creates more of a curved look to the low back and also can contribute to a pudge in the stomach. The fix for this is pretty simple, increase your abdominal workout and strengthen your hamstrings.
4. Food that targets the tire. MUFA’s. Monounsaturated fatty acids. Basically these are the healthy fats. A recent study among women showed that including MUFA’s in each meal along with exercise decreased belly fat 20% more than exercise alone. This has been the only thing that targets belly fat that I have seen (if you have seen anything else, I would be interested in hearing about it and feel free to comment). Monounsaturated fats are found in olive oil, avocados, peanuts, etc. etc. feel free to google other sources of it.
I actually don’t feel like proof reading this so hopefully the grammar wasn’t too bad. Feel free to ask any questions.
Circle City Chiroractic
Indianapolis, IN 46250