Posted by on 26 January 2010 | 0 Comments
Dangers of belly fat
The particular fat that accumulates in this abdominal area is called visceral fat, or better known to us as belly fat. Not only can visceral fat be unpleasant from an aesthetic perspective, but it also serves as a sign or a reminder that you may not be as healthy as you should be. Visceral fat is dangerous because it is this fat that is metabolized by the liver, turning it into cholesterol and circulating that through the blood. This results in a dangerous plaque build up and a consequently narrowing of the arteries. The more visceral\abdominal fat you have, the more likely you are to suffer heart disease, diabetes, stroke and hypertension. This is relevant for both men and women.
What causes belly fat?
* A sedentary lifestyle lacking physical activity will increase visceral fat
* Diet - an unbalanced high calorie diet
* Stress hormones contribute to an increase
* Genetics determine whether some people are more likely to develop visceral fat then others
* Smoking creates the same hormones as stress
How to get rid of visceral/abdominal fat?
You cannot reduce the bulge by spot reducing or just doing abdominal exercises. This means, exercises targeting the belly area such as crunches or sit ups will not decrease visceral fat. What they will do however is firm and tone the muscles that will become visible once you reduce the viseral fat. As I always like to say, we all have a six pack, it's just covered by a doona in most cases!
What exercises should you do?
Cardio - walking (many people underestimate the importance of walking), running, and aerobic training. At least 30 mins at a time, several times per week. Strength training - increasing muscle mass to increase your metabolism.
Watch your diet
Exercise alone will not reduce any level of fat. You need to combine exercise with a good diet. Be consistent. Eating a balanced diet without actually “dieting†is the way to go. This is something that you can work into your life so that your eating habits become normal without the effort. Eat plenty of vegetables and wholegrains like brown bread, brown rice with plenty of fiber for a healthy and regular digestive system. Drink plenty of water to stay hydrated and to cleanse your system. This will also help to control your appetite
Tips for Stress
A better diet and particularly more exercise will help decrease your stress levels. Take time out for yourself and some interests to help monitor your stress and this will be highly conducive to losing the belly.
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Posted by on 21 January 2010 | 2 Comments
In an issue of the British Journal of Sports Medicine, specialists argue that prolonged periods of sitting are truly detrimental. In addition, we should focus on the harms caused by daily inactivity rather than on the lack of regular exercise alone.
The term "sedentary behavior" has come to mean "taking no exercise" according to doctors from the Karolinska Institute and the Swedish School of Sport and Health Sciences in Stockholm, Sweden. They say it should be more correctly used to describe "muscular inactivity."
Recent research indicates that prolonged periods of sitting and lack of whole body muscular movement are strongly linked to obesity, diabetes, heart disease, cancer, and an overall higher risk of death. This is regardless of whether moderate to vigorous exercise is taken.
An Australian study suggested that for every additional hour a woman sits in front of the TV, her risk of metabolic syndrome which is a precursor to diabetes and cardiovascular disease, increases by 26 percent. This is irrespective of how much moderate exercise she does.
The authors explain that the health of people who already do too little exercise will suffer even more if combined with extended bouts of sitting.
The researchers remark that further investigation is needed to establish a causal effect between prolonged sitting and ill health. However, some underlying mechanisms have already been identified. These include an enzyme known as lipoprotein lipase. It has an essential role in the regulation of key blood fats.
Consequently, the authors put forward a new model or paradigm of "inactivity physiology". It establishes that sitting and non-muscular activity may independently boost the risk of ill health, and that sedentary behavior is a separate class of behavior with specific consequences for ill health. These are different than those caused by taking too little exercise.
The authors explain that the molecular and physiological responses of the body provoked by too much sitting cannot simply be eliminated by taking additional exercise.
They add: "In the future, the focus in clinical practice and guidelines should not only be to promote and prescribe exercise, but also to encourage people to maintain their intermittent levels of daily activities [that involve movement]. Climbing the stairs, rather than using elevators and escalators, five minutes of break during sedentary work, or walking to the store rather than taking the car will be as important as exercise."
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Posted by on 20 January 2010 | 0 Comments
Carbohydrates provide your body with glucose which is necessary for all cellular processes and they are your body's primary source for immediate energy. Excess glucose can be immediately used for energy with some stored as glycogen in the liver and muscles short term. When this storage limit is reached, the excess carbohydrates are converted to fat. Carbohydrates also provide essential vitamins and minerals which help to prevent cancer, heart disease, and other chronic illness. The key is the source of the carbohydrates.
Simple carbohydrates provide your body with instant energy, but it is not long-lasting. These carbohydrates include simple sugars and starches and are considered to have low nutrient density. They cause a surge of insulin which causes your blood sugar levels to drop. This drop in blood sugar can trigger the brain to issue hunger signals and therefore cause you to overeat.
Complex carbohydrates are considered to be high nutrient density foods and are released into your bloodstream more slowly and take longer to digest, so they contribute to a sense of fullness. They also do not trigger a rapid release of insulin. Examples of complex carbs are: vegetables, most fruits, and high-fiber, whole-grain breads. Fiber is critical for intestinal health and weight loss.
The more active you are, the more carbohydrate you need. For example, marathon runners or long distance cyclists might eat the equivalent of up to 50 slices of bread a day, such is the demand of these endurance sports. Carbs are the main fuel for most exercise activities, although fat plays an important role as well. Naturally, if you don't do much exercise, don't have a physically active job or just can't do anything physically active, then your carb requirements are much less.
One important point to remember is that unless you're an elite athlete doing several hours of training each day at high intensity, you mostly want to stick to high-fiber, low-GI types of carbohydrate in fruits, vegetables and whole grains. Eating lots of refined carbs and sugars is one of the reasons that people on low-fat diets have failed to lose weight or improve health over the years. Athletes have a little more choice because of the rapid metabolism of these refined foods in fueling their activity.
Is it true that you can't eat carbs after 4pm? This is an urban myth. Your body does not have a trigger that states "Oops it's 4pm I have to convert those carbs into fat now!". Typically we are less active at night so it makes sense to keep your carbohydrate intake down if you are just going to go home and sit and watch the television. However if you exercise at night then you may need the fuel replacement that carbohydrate provides.
So don't be afraid of carbohydrates, they provide valuable antioxidants and fiber and vitamins and minerals: Just make sure you get a good balance of whole foods and refined foods in the right quantities for your activity.
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Posted by on 15 January 2010 | 0 Comments
Griding away at your job could actually blunt your brain power. A 2009 study published in the American Journal of Epidermiology shows that clocking 55 or more hours on the job correlated with lower scores on vocabulary and reasoning tests, compared with working 35-40 hours per week. Stress from overwork can caused impaired sleep and other problems. Psychologist Dr Richard Best suggests that you should reserve 20 minutes a day to sit quietly with your eyes closed away from any stimulus. You don't have to fall asleep, just give your brain a breather from nonstop processing.
Source: Men's Health February 2010
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