HOW DO I LOSE THIS BIT OF FAT AROUND MY STOMACH AND BACK CHIRAAG?
I wish I gained a pound every time I was asked this question. On second though maybe not!!!
Last time it was all about breathing…. Now we have all that good Oxygen coming in, let’s talk about that extra layer known as the tire, bat wings or maybe even the triple chin effect!!!
Yup fat is a topic that could take up hours of just talking about it and maybe the entire existence of cyber space. Yet it should not be so complicated… really it’s not like you were born with all that unwanted fat nor did it just crawl out of the wood work and cling onto you.
Here are the Areas that influence gaining & reducing body fat:
- Energy: In/out
I’m going to give you a better insight into fat and what you need to do to start getting it off your back for good. Before I go into detail take a good read of the statement below –
Study done by the Human Nutrition Program and published in the Journal of Nutritional Biochemistry clearly proves that while dieting is more effective in causing weight loss, exercise is more effective in reducing fat and building metabolically active lean body mass. Remember, the choices you make in the area of lifestyle, nutrition, and exercise count toward 75 percent of your health profile and it is never too late to start improving your health.
It’s never too late to start improving these three areas:
“The very best solutions are often both simple and natural.”
Without getting philosophical – The way you choose to live your day will determine how well you eat, use your body and keep the unwanted fat off your back.
How is most of your day spent?
- Working at a desk in front of a computer.
- Drive around all day.
- Fly around the world.
- Looking after the kids at home.
- On your feet performing all day.
Unless you’re engaging in manual work, apart from the last job type all of the above place very little physical demands on your body. It comes down to energy expenditure in your day! (As mentioned above going into detail about energy will make this blog into an encyclopaedia of information overload so let’s keep it simple and leave it at the short example below and if you would like to know more on this topic… email me your question.)
If majority of your day is spent in a fixed area you’re using your head more then you are using your body and using your head requires a lot of metal energy. Think about it, next time you go out shopping or are using public transport notice how drained you feel once you come away from that environment. Your fight or flight response has kicked in and your brain has been on high alert because there is so much going on around you.
The question is – do you start putting fuel into your body that is designed for improving physical recovery or do you work on improving your metal recovery?
Next time find a quite area, breathe, drink water and allow your stress response to reboot.
It’s up to you to take control.
Lifestyle and Fat.
Truly I have no control over your daily activities yet you do because if it’s a job you do day in day out you know things are not going to change dramatically every time you start a new day.
- Ask yourself, where is most of my day spent?
- what one thing can I change today to start making my lifestyle suit my fat burning needs?
- don’t think about it too much Just do it!!!
Nutrition and Fat.
You are what you eat… so even though you are not a vegetable, eating them for a physically low intensity job is exactly what you need. Giving your body a good source of:
- High fiber,
- Rich antioxidants,
- Vitamins and minerals
- Low in calories.
- Low to moderate source of good fats
- Low simple sugars which is a plus for controlling your blood sugars.
Most importantly it’s going to keep your appetite controlled and the unwanted fat of your back.
What about meat protein, Carbohydrates and fruit?
Well as I said earlier fat is a topic which can take up hours talking about it. Therefore to keep it simple I’m going to leave it at vegetables and if you would like more information on nutrition to reduce fat… feel free to contact Chiraag.
Lets break fat down, below are facts about two types of fats which your body recognizes:
Facts about Essential Body Fat (EFA).
- Fat is also a vital requirement for your bodily functions & to produce hormones.
- There are over 500 types of fats, two of which we know as Saturated & Unsaturated Fat.
- Every cell of our body is lined with a critical membrane made of fat
- The (axon / dendrite) fibers that interconnect our nerves have a fatty myelin sheath that acts like electrical insulation.
- Many essential vitamins that we cannot survive without (A, D, E, F & K) are fat based.
Facts about Adipose tissue (storage fat).
- Protects internal organs in the chest and abdomen.
- Is a form of heat insulation for the body.
- Has the ability to store & provide more usable energy.
- Unused energy from food will be stored in adipose tissue, in the form of excess fat.
Exercise and Fat.
Finally the area that is all about action, as a friend of mine always says talk is cheap.
Your muscles are the most hard-hitting fat burners you will ever have the pleasure of working with. By training them in the correct way you will allow them to start using that unwanted fat surrounding your body as energy.
“Exercise is more effective in reducing fat and building metabolically active lean body mass.”
So how do you train your muscles to become a hard-hitting fat burner?
Well you increase muscle endurance using weight based training. Sustainable energy for muscles comes from fat, sugar (glucose) provides only temporary energy. A hard-hitting muscle is one that has a remarkable capacity to burn fat.
This burning depends on two things:
- Arrival of oxygen combined with
- The quality of the muscle fibers and their ability to convert fat into energy.
- As I spoke about breathing in my last blog, effective muscle oxygenation is indispensable for burning fat. Less oxygen will result in less muscle power. Weight training makes your vascular network denser; more blood can circulate in the muscles. As a result of weight training, the blood will also have more red blood cells, which transport oxygen.
- The burning of fat comes down to muscle enzymes that are responsible for converting fat to fuel as well as the number of mitochondria (the factories where the conversion takes place) increase with endurance training. So the better trained your muscles are the more competent they shall be in burning fat.
Simply put; the more physical demand you put on your muscles through external weights or body weight exercises the more efficient these muscles will become at burning fat. Putting less food into your body may drop the number on the scales yet that reflection you see in the mirror which is what you really want to change is not going to take away that unwanted fat covering your curves and lean clean physique.
Increasing Muscle endurance and Increase the muscles ability to convert fat into energy.
Here is an example based on looks:
- Imagine a women weighing 150 pounds with 19 percent fat, she will look much smaller (and be much healthier) than a woman who weighs the same weight but has 35 percent fat.
Above is a picture of female athletes who train and it is clear that weight based training can be done using more then just weights in a gym. everyone of them has a physique that reflects true health and fitness yet none of them look the same.
To take the unwanted workings of fat off your body you must physically move and force your muscles to improve its metabolic activity giving it a reason to burn that fat.
what can you do to get started NOW?
simply incorporating a single body weight exercise into your day in the morning or in the evening :
- 1 set of 15 press ups.
- 1 set of 20 squats.
- 1 set of 20 lunges.
just on set of anyone of these exercises each day will build up over weeks, months and years development. Slow progress is better then no progress at all and when you start noticing the benefits, you’re only going to be compelled to do more about it.
one pound pile of fat will take up more space or volume than a one pound pile of muscle.
1 lbs of Fat Vs 1 lbs of Muscle –
Which one would you like showing more on you?
Train your muscle because:
- Muscle is more metabolically active than fat.
- Muscle is the largest metabolic organ in the body.
- A higher metabolism, equals more energy. (meaning more burning of excess fat)
- Muscle is denser than fat, meaning fat takes up about five times more space than muscle.
- Diseases such as arthritis, diabetes, coronary artery disease and osteoporosis are avoided or more easily managed if you have quality, strong muscles.
- Developing muscle will improve connective tissue strength and muscle’s ability to stabilize your joints.
- Bone density increases with resistance training, which means less chance of breaks and fractures.
- Correct Resistance training will help improve your posture and make you look slimmer.
- People with a higher muscle to fat ratio have a better quality of life.
- Developing lean muscle tissue will combat the build up of cellulite.
- Finally, more muscle and less fat just looks really good and admit it, we all want to look good!
The moral of this story is don’t fear the fat, fear the negative effects of a inactive lifestyle, poor nutrition and ignorance of how to exercising correctly can have.
“Having a strong enough reason to adapting your lifestyle is going to be your biggest challenge.”
All you need to do now is get your act together, make that power move and apply, apply and apply.
As a first step before starting an exercise I think it’s only right you should only continue reading on after taking a deep breath in and then out.
“So before you took a deep breath in, how aware were you of your breathing?”
It’s a direct reflection of how involuntary and second nature this simple task is to you. Yet Proper breathing during exercise is not always intuitive, nor does it always come naturally. The consequences however, for failing to breathe properly can be harmful to exercise progression and your health.
Learning to breathe during exercise has benefits such as:
- Improving your performance.
- Preventing dizziness during activity.
- Increasing fat burning.
- Increased Vo2 Max / Tissue Oxygenation
- Reduce build up of lactic acid.
- Feel more Relaxed and calm.
- Strengthens stomach/core muscles.
Proper breathing facilitates activation of the deep muscles surrounding the spine, which is known as contraction of the deep core, including the transverse abdominus. These muscles assist in correct posture and protect the spine during movement and lifting as well as turning the core (torso) into a solid conduit. That’s right you can shape and strengthen your stomach just by breathing.
So what will I cover in this blog!!!
- Why to breathe correctly during lifting & cardio activities.
- Breathing techniques to try right now.
- How to breathe during lifting & running.
- Nose breathing Vs mouth breathing.
Now if you’re using external weight like dumbbells, barbells, machine or doing Manual work as a job, learning to breathe correctly during lifting can allow the weight to be transferred to the working muscles effectively and allows you to take full advantage of the biomechanics of the body which will load and direct power to only the target muscles groups. This in turn allows more weight to be moved as the brain stops inhibiting muscle contraction in order to prevent injury and the Valsalva maneuver (meaning – holding your breathe.)
Now if you’re running you’re breathing pattern is going to be very different as well as the way you feel during the activity compared to weight lifting. Weather its jogging, sprinting, running distances or swimming having a rhythmic tempo will allow your diaphragm (The largest and most efficient breathing muscle) to give you a greater output of performance and your body a greater way to utilize oxygen.
Sports & Relaxing.
You will find every activity will have its own breathing style yet with this topic I could go on forever. So if you would like to know about breathing for a specific sport that also includes Yoga & Pilates! Send me a message and I will happily provide you with a practical solution.
“Below are two techniques you can apply right now to your training and while sitting at the desk .”
Diaphragmatic Breathing Technique.
- With the diaphragmatic breathing technique take a deep breath in through your nose taking in as much oxygen as you can possibly hold and exhaling forcefully through the mouth.
You force your diaphragm, which is the dome shaped muscle under your chest, down, causing you’re diaphragm to move down or flatten, the ribs flare outward, the lungs expand and air is drawn in, Placing negative pressure on your chest. This forces your lungs to draw in more air and expand.
It also draws an extra amount of blood into your chest, which helps improve your stamina during exercise. As much as diaphragmatic breathing provides you with a boost of stamina, it also stimulates your relaxation response, since you will experience calmness and less overall tension in your body.
Good time to use when you‘re feeling overwhelmed or stressed.
Beats sticking a cancer stick in your mouth (aka cigarette)
“Click on link below & let the coach show you how”
Bellows Breathing Technique.
The bellows breathing technique delivers a quick boost in energy, for which it is also termed “stimulating breath technique.” You should use this technique when you are experiencing extreme fatigue, but it should not replace your normal breathing. With the bellows breathing technique you are recreating the adrenal boost you experience when under stress by taking a series of fast and short rhythmic breaths.
This prompts your body to release epinephrine and other energizing chemicals, forcing carbon dioxide out of the body and more oxygen into the body, this help you have energy during exercise. This technique is an alternative to caffeine as you can use it when in need of an energy boost before your workout.
- This is a technique you will see being done by sprinters before or after a race. Take in a series of rapid and short rhythmic breathes in and out through your mouth.
“Ok so it all well and good talking about breathing properly……
How do you do it”?
Breathing & Lifting, How To Do It Right?
Proper breathing where you exert yourself in lifting, pushing, or pulling – is much easier to remember and control than running long distances.
To put it simply: unless you have difficulty breathing through your nose. Always aim to inhale through the nose and exhale out of the mouth on exertion (effort phase of the exercise).
- When you are pushing a bench press off your chest, you exhale on the push and inhale as you bring the weight slowly to your chest.
- When you are doing a pull-up, you exhale on the pulling up motion and inhale on the way down.
- When lifting a box of a lower surface, you inhale as you go to the low point and exhale as you lift the box up.
Think of it this way you’re about to blow air into a balloon so you breathe in through the nose filling up your lungs with as much oxygen as you can hold and the exhale should be forced out of the mouth as if you were blowing air into a balloon whilst compressing you mid section as you empty out your lunges.
Because it is important in preventing internal injury such as Hernia, blood vessel strain and blood pressure (holding your breathe too long can impede the return of blood to the heart and raise blood pressure) To decrease that pressure, focus on breathing deep all the time – during workouts and in your daily activities.
Breathing Properly for Distance Running, How To Do It Right?
Breathing whilst running is very different, huffing and puffing your way ‘round the track won’t get you to the finish line. It’s a fact that improper breathing technique can impair speed and performance.
While the forces of gravity will be the biggest load the body will deal with, there is no set rule in the way you should breath during running yet you will find that proven techniques such as using a tempo work best.
Tempo system is all about using your foot strike on the inhale and exhale –
- The first tempo style is 2:2
- Breathe in with your first two foot strikes (one left, one right)
- Same again while breathing out.
Once you have become familiar with this tempo you’re lunges should be able to utilize more oxygen. Meaning you can move on to the –
- 3:2 inhale-to-exhale tempo, full inhales and full exhales.
- For example you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes.
It may not feel natural at first as you will be thinking about it, yet this rhythm is not that hard to turn into a habit nor is it difficult to master the technique. You will notice a lower heart rate as you are able to utilize more oxygen and as importantly push all the carbon dioxide out of your body.
- Try this technique next time you’re on a run slow your pace down for a few moments practice one of the two breathing techniques mentioned above then go back to your desired pace.
- Your other option would be to practise as you tire during you’re run, slow down and give the breathing techniques a go.
The CO2 in your body will increase if your breathing patterns are short and hurried. This will increase your heart rate and lactic acid production, and decrease your endurance in any cardiovascular event.
So developing your breathing whist running to work with both types of tempos will allow you to get that much needed oxygen into your body and get you through without huffing and puffing your way to the finish line.
The Nose vs. Mouth Breathing:
Weather you use your mouth or nose to breathe they both have there benefits. Allow me to explain!
Breathing through the mouth during exercise is the easier option as it proves to be the route of least resistance and allows you to get oxygen into the body faster.
Yet breathing through the nose would allows you to –
- Filter the air minimizing allergen intake,
- Allows you to take a greater amount of oxygen in while increasing CO2 saturation in the blood, which will create a more calming effect.
- Breathing in through the nose can also help warm the air entering the lungs, meaning more beneficial for cold weather runs and workouts.