That extra bit of flab around the middle can quickly become the bane of one's existence. Jeans won't zip...jacket won't button...it's frustrating. Even worse, it's unhealthy. According to the Mayo Clinic, an excess of belly fat increases the risk for heart disease, stroke, high blood pressure, diabetes and several types of cancer among both men and women.
It doesn't help that we are constantly bombarded with "new and effective" ways to eliminate belly fat. From low-carb diets to electronic abdominal belts that claim to "shock" away the flab, navigating the murky waters of weight loss can become confusing and overwhelming. Truth is, there's no need for any confusion. It's not the "new and effective" methods that will zap that flabby middle. It's the tried and true.
Belly Fat Cannot Be Crunched Away...Time to Hit the Cardio Circuit
As wonderful as it would be to simply perform a few sets of crunches a few times a week and watch the belly fat melt away, our bodies don't work that way. Spot reduction is, unfortunately, a myth that for some reason continues to live despite the fact that it has been repeatedly debunked by numerous studies and fitness professionals. Michael Carrera and Natasha Vani explain it well in their article for Truestar Health, "Spot Reduction--Myth or Truth": "You will never attain a flat stomach just by performing abdominal exercises. The reason for this is simple: a muscle does not own the fat that surrounds it." In other words, even if enough ab-toning exercises are performed to develop a six pack, if the fat that sits above the abdominal muscles isn't burned off, that six pack is destined to be hidden beneath a layer of squishy fat.
So what's the key to dissolving that flabby first layer? Cardio, cardio, cardio. The only way to get rid of belly fat is to burn it off with cardiovascular exercise. It's a good idea to choose at least two or three cardiovascular activities and rotate them--the human body thrives and evolves when it is constantly challenged with varied activity--and aim for at least three 30-minute sessions per week. The Centers for Disease Control (CDC) offers the following guidelines from A Report of the Surgeon General:
- Physical activity need not be strenuous to achieve health benefits.
- Men and women of all ages benefit from a moderate amount of daily physical activity. The same moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as 30 minutes of brisk walking) as in shorter sessions of more strenuous activities (such as 15-20 minutes of jogging).
- Additional health benefits can be gained through greater amounts of physical activity. Adults who maintain a regular routine of physical activity that is of longer duration or of greater intensity are likely to derive greater benefit. However, because risk of injury also increases with greater amounts of activity, care should be taken to avoid excessive amounts.
- Previously sedentary people who begin physical activity programs should start with short sessions (5-10 minutes) of physical activity and gradually build up to the desired level of activity.
- Adults with chronic health problems, such as heart disease, diabetes, or obesity, or who are at high risk for these conditions should first consult a physician before beginning a new program of physical activity. Men over age 40 and women over age 50 who plan to begin a new program of vigorous activity should consult a physician to be sure they do not have heart disease or other health problems.
Strength Training Boosts Metabolism and Burns More Fat
In addition to at least three weekly cardio sessions, at least two weekly strength-training sessions with weights or resistance bands will speed up metabolism, thus encouraging a higher rate of calorie and fat-burning. And this is where abdominal exercises will pay off--for as the cardio is burning off that annoying layer of belly fat, a tight and nicely developed set of abs will begin to emerge. It's important to work the entire abdominal area, which is made up of the rectus abdominus, the transverse abdominus and two sets of obliques. According to askthetrainer.com, the best abdominal exercises are those that work the core. Basic, beginner core exercises include the floor bridge, plank and side plank. Add to the core exercises floor crunches, sit-ups, the bicycle maneuver, toe raises, toe touches and V-ups and that flabby middle will begin to take shape. Note: it is vitally important that these exercises are performed correctly and with precision to avoid injury.
Count and Cut Calories to Lose Belly Fat
Forget low-carb. Forget no-fat. The key to healthy weight loss is to eat a balanced, high-nutrition diet in managed amounts. Sound old-fashioned? Maybe. Old-fashioned or not, it works. The Mayo Clinic states: "Of all the diet strategies out there, it still comes down to the calorie. Fad diets may promise you that counting carbs or eating a mountain of grapefruit is key to weight loss, but when it comes to weight control, it's calories that count." Got that? It's a simple formula: calories in/calories out. The amount of calories one needs to cut from one's diet depends on age, weight and general condition of health.
Speak to a physician or qualified nutritionist about healthy calorie-cutting and sensible weight loss.
Sources:
www.mayoclinic.com
www.truestarhealth.com
www.cdc.gov
www.askthetrainer.com
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