Hello My Friends
Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Can You Spot Reduce Body Fat?
Have you ever ordered one of those abdominal machines that promise to give you the flat abdomen you have always wanted or perhaps you have ordered equipment to decrease the fat deposits around your buttocks, hips or the back of your arms?
Perhaps you have ordered the CD programs that you can do in the comfort of your own home that promise to sculpt those difficult parts of your body into one resembling the models they use to advertise these products?
Perhaps you found yourself at the gym doing countless numbers of sit-ups to flatten that tummy or sculpt your buttocks?
Did you get the results you wanted?
If the answer is no…. and it probably is, there is a very good reason why.
Your body accumulates body fat and stores it in various places around your body. The amounts of body fat you accumulate and the location that it is placed is based upon three principle factors:
1) Lifestyle dynamics
Now there are two kinds of body fat, subcutaneous and visceral. Subcutaneous body fat is evenly distributed around your body and found under the skin. Visceral body fat accumulates around your waist and inside your abdominal cavity. This visceral type of fat is the nastiest and most difficult to lose.
Of course, most women find themselves with most of their body fat accumulating on their hips, backs of their arms, legs, mid-back and on their buttocks. While others including men experience body fat accumulation which is more centered around their waist and trunk.
This is the worst area to have stored body fat.
Unfortunately this is also where the spot-reduction problem begins because the focus is being placed on one or two problem areas where the fat is in greater amounts.
Can you selectively spot reduce body fat accumulation on your abdomen by doing exercises which are designed to target the abdomen?
The correct answer is no.
If you perform abdominal crunches, regardless of the technique or equipment used, this will only strengthen the abdominal musculature under the stored body fat…nothing else!
In order to get rid of stored body fat, there are two things you must do.
Firstly, stop the process of body fat storage. You can do this by changing your diet and consuming foods like vegetables, whole grains, legumes, lean protein, (poultry, fish, eggs, yogurt), good fats like extra-virgin olive oil, nuts, seeds and avocado. Try to limit the consumption of foods like bread products, pasta, potatoes, sugar, deserts, take-out foods, frozen entrees, breakfast cereals, fruit juices, soda and snack foods. These foods increase blood sugar, insulin levels and greatly encourage body fat storage.
Please remember, despite what you have been told…..insulin is primarily a fat-storage hormone.
Secondly, work on burning the stored body fat as a fuel source. Although your body does not selectively do this, there are types of body fat called brown fat which is found subcutaneously that your body uses first. Exercise like cardio completed at 50-60 % of maximum heart rate performed at least 30-40 minutes per day combined with a whole body circuit weight-training regimen for 30 minutes at least 3 times per week will greatly improve the way your body uses its fuel….especially when you are at rest!
The goal here is to change your body from a fat-storage machine to a fat-burning machine.
More to come about this later!
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project