Exercise To Loose That Spare Tire!
Want to loose that spare tire? Many of us have that extra bit of weight around the middle that we all want to loose – and fast! That extra fat is not only unsightly, it’s unhealthy, too. Studies have shown that for men, increased health risks are associated with every 1-inch (or 2.5 cm) increase in waist circumference:
- Blood pressure increases by 10%
- Blood cholesterol level increases by 8%
- High-density cholesterol (HDL – the good kind) decreases by 15%
- Triglycerides (blood fats) increase by 18%
- Risk for metabolic syndrome increases by 18%
Excess abdominal fat poses many of the same risks for women — and women with excess visceral fat may be at increased risk for breast cancer and the need for gall bladder surgery. (As a side note – there are two types of fat – Subcutaneous fat lies just below the skin, and is usually easy to grasp, while Abdominal or visceral fat lies deep in the abdomen and surrounds internal organs).
How to loose that spare tire!
There’s no magic bullet here – just some hard work, done over time. Here’s some ways to make that happen!
Loose Weight!
Weight loss results in fat loss all over the body, including the abdomen. You can do all kinds of abdominal exercises, but if you’re overweight, chances are good that your abs will remain hidden under a layer of fat until you lose a few pounds — or more. So, look at your diet – cutting caloires, so that your body burns more than you take it, is the first step toward overall weight loss. The second step – is to add exercise to increase the burn rate of body fat!
Get moving!
The more you move – the more you burn that fat! And, studies have shown that high-intensity exercise is more effective overall at burning fat than low intensity exercise. As there are some risks with higher-intensity exercise, make sure you talk with your health care professional to determine if you are ready to increase the intensity of your workouts.
Core Workouts!
Strengthen and stabilize your core muscles. Excess belly fat can overstretch the abdominal muscles, causing them to become weak and atrophied. Because these muscles play a big role in stabilizing the pelvis and low back, weak abs can lead to back pain. Core exercises 2-3 times a week won’t make your spare tire disappear, but they will strengthen the abdominal muscles, improving the appearance of your waistline as you lose weight. And most importantly, they’ll help stabilize your pelvis and low back to help prevent pain and injury.
Relax!
Here’s a suprising fact – stress makes you fat! studies show that chronic stress creates hormonal conditions that favor an increase in abdominal fat. Learn to cope with stress in healthy ways — talk with a trusted friend or behavioral health professional, let go of aspects of your life that drain your energy, exercise regularly, get enough sleep, and so on.
And, a great way to get your cardio workouts going to maximize that fat loss is to workout on an elliptical or treadmill. For more information about buying a treadmill or elliptical for your Phoenix area home, contact Fitness 4 Home Superstore today and we’ll be happy to match you up with the perfect piece of equipment. Visit any of our three Phoenix area locations.
