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.
Ok, so you want to decrease your levels of body fat but, if you are like most people, there are a few areas of your body where you seem to accumulate more body fat. Most folks accumulate body fat in two major areas; subcutaneously and viscerally. Subcutaneous body fat usually occurs on the arms, hips, thighs, buttocks and back. However; visceral body fat accumulates around the waist and inside your abdomen surrounding your internal organs.
The problem with abdominal body fat accumulation as that this type of body fat is associated with a greater degree of health risk than the subcutaneous type. Abdominal body fat is closely associated with a greater degree of insulin resistance, inflammation, fatty liver and cardiovascular disease risks. This is why it can be the hardest type of body fat to reduce because this type of fat is relatively insulin resistant which makes it a great deal easier to store body fat in this location ad much harder to burn it off as an energy source.
The other problem is it is impossible to “spot-reduce” areas of excessive body fat accumulation. For example, if you have excessive belly fat you wish to reduce, performing sit-ups, twists, ab-roller or crunches will strengthen your abdominal muscles under the fat deposits, but will not influence the belly fat.
In order to lose this type of body fat, it’s important to understand a few simple concepts.
- Stored body fat is used by your body as a source of energy.
- You have to encourage your body to utilize this source of stored energy.
- You have to discourage your body from storing more body fat.
In order to access this stored body fat, you have to perform cardiovascular exercise for at least 45-60 minutes per day. This should include any type of sustained activity where you can keep your heart rate at approximately 50-60 % of your maximum heart rate. When you exercise in this range, you will selectively target stored body fat as an energy source. You should also perform weight-training exercises at least 3-4 times per week for 30 minute intervals. These sessions should stress full-body circuit-training routines which are high-intensity but shorter-duration. For example, one circuit should include at least 8 different stations which target different body parts completed sequentially without a rest. The circuit can be repeated several times after progression is made.
Here is the secret to weight-training, although most of the fuel your body needs during the circuit training comes from blood sugar and stored carbohydrates, after you are finished, the muscles will continue to burn stored body fat for several hours after the fact as a preferred fuel source! When you are at rest after an exercise session, approximately 60% of muscle fuel is in the form of triglycerides from stored body fat.
In order to discourage fat storage and improve insulin resistance, you should also avoid sugar, bread products, breakfast cereals, fruit juice, baked goods, candy, frozen entrees, soda and high fructose corn syrup sweeteners. Try to eat much more whole grains, legumes, oily fish, poultry, vegetables, yogurt, avocados, nuts and extra-virgin olive oil. This type of diet will limit body fat accumulation, improve insulin action and help you battle the belly fat bulge much more effectively.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project