Burning Belly Fat: What Works Best?

Of all the complaints I hear women and men make about their bodies, the most common complaint is "I just need to get rid of this belly fat..."  No one wants a "gut" and it seems fat on this part of the body is simply tough to melt away!  So what works best?

As Corey Dee Williams, a trainer friend of mine says, "Abs are made in the kitchen."  There is truth in this statement.  No matter how much exercise you do, or how many calories you burn, if you take in more calories than you burn, you are not going to see results.  You may have strong abs, but if they are under a layer of fat, no one will ever know!

In regards to exercise, a recent Duke University research study found that aerobic exercise is much more effective than weight training alone for burning off visceral fat - not "muffin top fat" - but the more dangerous fat that lives within the abdomen in and around organs. 

Researchers compared two groups - those who did the equivalent of 12 miles of jogging per week at 80 percent maximum heart rate with those who did three sets of eight to 12 repetitions of weight training three times per week.

The results?  Cardio exercise burned visceral fat and improved risk factors for heart disease and diabetes, such as insulin resistance, liver enzymes and triglyceride levels. Resistance training alone didn't deliver these perks; however, those who did both saw similar results to the aerobic group.

If you want to burn the belly fat, get your heart rate up and get moving!  Use these tips to reach your goals:

1. Calculate your maximum heart rate by subtracting your age from 220.  Multiply by 0.8 to determine 80% of your maximum heart rate.
2. Purchase a heart rate monitor and aim to reach 80% of your maximum heart rate while jogging or running 12 miles per week.
3. You can add weight training two to three times per week for other benefits, but the cardio element is vital!
4. To speed up results, cut calories by 200-300 per day using these tips:
1. Get rid of liquid calories in sodas, juices, sports drinks, alcohol and sweet tea.
2. Reduce snacks to no more than 100 calories each.  Limit snacks to two per day.
3. At meal times, use a 9-inch plate and fill 1/2 of your plate with vegetables.
4. Eliminate fried foods.
5. If you snack at night, set a cut off time for eating three hours before bedtime. 

Do you have tips that have helped you lose belly fat?  Share them with me!

Fat vs. Muscle: Does it Matter?

Next week marks my one year anniversary as a camper at Step It Up.  Thanks to our coach Ryan and the support of many friends along the way, I am stronger, my clothes fit better, I have more energy and I actually enjoy running.   I was not overweight when I started but have managed to lose over 3 % body fat along with a few inches; however, I have not lost ONE pound of total body weight.    I understand that I have built muscle and lost fat, which is why the scale has not shifted, but I now personally understand the frustration that sets in with clients when the scale doesn’t move despite months of effort.

So, you may be wondering… if you don’t lose weight, but build muscle mass and lose fat, does it make a difference in your overall health?

Absolutely.

Having excess body fat is linked to many diseases, including diabetes, cancer and heart disease.  You can be overweight according to BMI charts and healthy due to a high percentage of muscle mass;  however, I can promise you that 99% us do not fall into this category.  (Think extreme athletes, Olympians, etc.)

You can also be thin and “overfat.”  At my first body fat testing, I was at the high end of normal.  It was hard to believe since I didn’t fall into an overweight category on a height –weight chart; however, it was a wakeup call that the change I was making was a good decision.

If you are new to boot camp this month, or a vet who isn’t happy with your results, consider body fat testing.  This Monday we will offer FREE testing via a simple test on a Tanita Body Composition Analyzer using Bioelectrical Impedance Analysis at the Smyrna First Baptist Church location.  You will receive a printout with your results and our dietitian (me) will go over what the results mean before you leave camp.

I would encourage EVERYONE to do this test whether you are new to camp or not, then plan to re-test in 2-3 months to monitor your progress.  If you are new, you may not see changes in your weight (especially for women building muscle) but this test will allow you to see BEYOND the scale!

Below are some guidelines for what to do this weekend to insure the most accurate test results:

• Have an empty bladder - urinate within 30 minutes prior to testing
• Drink plenty of water all weekend to be well hydrated
• No exercise 12 hours prior to test
• No alcohol within 48 hours of test
• No food after midnight

See you Monday!