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By Tracey Greenwood, Ph.D.

Excess abdominal fat isn’t just unattractive; it also increases your risk for many different diseases. Here are seven tips to help you bust that guy and shed those unwanted pounds.

FOLLOW A LOW-CARB DIET

In the body, dietary carbohydrates, sugars, and starch are converted to glucose, which indirectly instructs the pancreas to release insulin into the blood. Insulin not only transports glucose into the cells, it stores glucose as glycogen in the liver and muscles. Insulin is the primary fat-building enzyme, converting glucose to fat. When the liver and muscles are filled with glycogen, insulin turns excess glucose into body fat. Insulin also inhibits lipolysis, and decreases the body’s ability to break down stored fat. Diets that are high in carbohydrates are a contributing factor toward weight gain.

One of the major health benefits of a low-carbohydrate diet is weight loss. A low-carbohydrate diet will lower the amount of stored glycogen in the muscles and liver. This will cause fuel sources to shift from glucose to fatty acids, thereby increasing the rate of lipolysis and beta oxidation to make ATP for energy during exercise. Lowering your intake of carbohydrates is one way to lose excess abdominal weight without having to consciously restrict calories. A low-carbohydrate diet lowers blood glucose in diabetics and it improves insulin sensitivity, which is a precursor for The Metabolic Syndrome. A low-carbohydrate, non-restricted calorie diet is generally defined as less than 10 percent of total caloric intake or no more than 20 grams of carbohydrates daily. Most low-carbohydrate diets replace carbohydrates with healthy sources of fats and proteins.

When choosing which carbohydrates to include in your diet, you should refer to the glycemic index scale. Carbohydrates are given a measure known as their glycemic index (GI), which rates their effects of blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream have a low GI.

Low glycemic index carbohydrates only cause a gradual rise in glucose and limit the spikes in insulin in the body. Low glycemic carbohydrates also help you to feel fuller, and give you more energy. Low glycemic index carbohydrates will have a GI rating of 55 or less and will consist of fruits and vegetables, legumes, whole grains, nuts, fructose, and products low in carbohydrates. Medium glycemic index carbohydrates will have a GI rating of 56-69 and consist of whole-wheat products, brown rice, sweet potatoes, and sucrose products. High glycemic carbohydrates have a rating of 70 and above and typically consist of baked potatoes, watermelon, white bread, white rice, breakfast cereals, and glucose.

TRY THE MEDITERRANEAN DIET

If sticking to a low-carbohydrate diet isn’t for you or if you’re looking for a heart-healthy eating plan, then the Mediterranean diet might be more appealing. The Mediterranean diet incorporates the basics of healthy eating, which includes olive oil and perhaps a glass of red wine. Research has shown that the traditional Mediterranean diet exerts a cardio-protective effect, reducing the risk of heart disease. Increasing scientific evidence suggests that the Mediterranean diet may not only reduce the risk of cardiovascular disease, but also reduce the risk of cancer, cancer mortality, Parkinson’s and Alzheimer’s diseases, as well as preventing obesity.

The staples of the Mediterranean diet include fresh fruits and vegetables, whole grains, nuts and seeds, legumes, seafood, yogurt, small amounts of wine and olive oil. Olive oil contains oleocanthal, which may reduce inflammation and prevent conditions like heart disease, diabetes, arthritis, Alzheimer’s, and autoimmune diseases, as well as certain cancers. This diet focuses on portion control, emphasizing small portions of high-quality food.

Healthy fats like olive oil and nuts keep you feeling fuller longer than diets that restrict fat or forbid fat altogether. Instead of limiting total fat intake, the Mediterranean diet makes health-wise choices about what kinds of fats you should consume. It focuses on monounsaturated fat found in olive oil, nuts, and avocados; polyunsaturated Omega-3 fatty acids, found in fatty types of fish such as salmon, tuna, sardines, and trout; and fats from plant sources, like flaxseed. This diet also limits your intake of processed and packaged foods, keeping your intake of unhealthy trans-fats extremely low.

A study performed by the University of Navarra in Spain, consisting of more than 10,000 men and women adhering to the Mediterranean Diet, demonstrated a decrease in weight gain and obesity. Another European study, which included close to 500,000 men and women from 10 different European countries also following the Mediterranean Diet, found a decrease in waist circumference and abdominal obesity. The Mediterranean Diet not only proves to decrease your risk of cardiovascular health but it also prevents abdominal obesity.

EAT MORE FIBER

Eating more fiber could also have a big impact on decreasing abdominal fat. A study performed by The National Institute for Public Health in Bilthoven, Netherlands, showed that people who consumed 10 grams or higher of fiber per day decreased their total bodyweight and abdominal fat. A significant source of dietary fiber is defined as a food that contains a substantial amount of dietary fiber in relation to its calorie content and that contributes at least 2 grams of dietary fiber in a selected serving size.

Fiber helps keep our waistlines slim by producing regular bowel movements and lessening the belly bulge. Fiber also wards off certain diseases. Carcinogens in the intestines bind to it and move through our colons more quickly than they otherwise would, reducing the risk for colon cancer. Fiber’s greatest value, however, is in helping to keep us slim. The recommended daily intake of fiber for adults is 20 to 30 grams per day, with an upper limit of 35 grams. Good sources of fiber include whole grains, vegetables, fruits (preferably with the skin), nuts, seeds and legumes.

CUT BACK ON SUGAR

Most junk foods and processed foods consist of refined carbohydrates and sugars, which when eaten quickly raise blood sugar levels, leading to an increase in appetite and a reduction in the body’s ability to burn fat. Processed foods are highly favored by the food industry and the consumer because they are very inexpensive to produce and are specifically designed to taste good. The enormous abundance and availability of these foods is evidence that they are a staple of the American diet, and this is a major contributor to the prevalence of obesity.

Foods that are high in sugar or refined carbohydrates are digested into large amounts of glucose that quickly enter the bloodstream and cause a rapid rise in blood sugar, resulting in an augmented release of insulin. The additional insulin can impair the body’s ability to maintain consistent blood sugar levels, which can lead to insulin resistance and type 2 diabetes.

When sugar is consumed, it can be converted to glycogen and stored in muscle or the liver for future use. Many people consume an alarmingly high amount of carbohydrates that significantly exceed their storage capacity for glycogen. When this happens, the sugar resulting from carbohydrate digestion is converted to body fat. Many of the people who consistently consume the processed foods that contain sugar and refined carbohydrates are significantly overweight. In addition, these foods have been shown to encourage overeating, which further increases potential for weight gain.

STOP LATE-NIGHT EATING

To successfully lose weight, the last meal you eat should be at least two hours before you go to bed. The problem with late night snacking is that there isn’t much physical activity done afterward, and this will cause high blood sugar levels and no energy expenditure, causing the excess sugar to quickly be converted to body fat.

Your body begins to shut down a few hours after dinner preparing for sleep, causing your metabolism to become minimized at night. This natural slowing down of your metabolic rate overrides any metabolic or thermogenic boost you would obtain from eating. During sleep, the minimal amount of calories you will burn are those used for cardiovascular and respiratory function and REM sleep. The last meal you eat for the day should consist mainly of lean protein and low glycemic carbohydrates such as fruits and vegetables. You should avoid all starchy carbohydrates like bread, pasta, rice, potatoes, etc.

GET SOME SLEEP

Short sleep duration is associated with obesity, increased abdominal fat, and type 2 diabetes. Sleep patterns consisting of less than 5 hours per night are associated with insulin insensitivity, leading to impaired carbohydrate oxidation and increased risk of type 2 diabetes. The growth hormone (GH) is secreted during the first round of deep sleep. Shorter durations of sleep cause lower GH secretion resulting in the fat-gaining process. Stress imposed on the body due to lack of sleep causes enhanced levels of cortisol in the blood. Cortisol interferes with falling asleep or remaining asleep. The cycle of hormone output, insulin release, and hunger continues. Shift work with its interrupted sleep patterns can be directly linked to belly fat deposit.

Cortisol causes fats and sugars to enter the blood circulation to increase energy for handling stressful situations. Shorter sleep patterns cause an increase in appetite the next day and most often fatty foods are eaten. The blood glucose increases and then decreases, resulting in the repeated presence of cortisol, resulting in a vicious cycle and increased abdominal fat.

EXERCISE CONSISTENTLY

Although diet plays the most important role in losing abdominal fat, exercise is a key ingredient in the belly fat-burning process. During exercise, the stress hormones norepinephrine and epinephrine are released, which stimulate lipolysis, the breakdown of stored fat molecules. When these hormones are released into the blood, they cause a metabolic reaction, resulting in the activation of the enzyme Hormone Sensitive Lipase (HSL). HSL triggers the breakdown of a stored triglyceride molecule in adipose tissue to release free fatty acids, which can then be further oxidized, producing a loss of body fat.

Combining different types of exercise is the best cocktail to burning fat. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommends moderately intense cardio-respiratory exercise 30 minutes a day, five days a week, or vigorously intense cardio-respiratory exercise 20 minutes a day, three days a week, with the addition of eight to 10 strength-training exercises (8 to 12 reps of each exercise), at least twice a week.

During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates), not fat, during the first 10 minutes of exercise. This is true to a certain extent. Stored carbohydrates in the form of glycogen can be used for fuel during exercise up to 60 minutes, depending on the intensity of the exercise and the type of diet consumed. If you consume a low-carbohydrate diet, glycogen stores will be depleted sooner, causing lipolysis to be activated sooner rather than later. Also the intensity of the exercise will determine if you are utilizing your stored fat.

A study performed by The Cooper Institute in Dallas found that the duration of aerobic exercise was more beneficial than the intensity of exercise for decreased bodyweight and waist circumference. A longer duration produced the greatest loss of bodyweight and body fat.

Weight training is a vital component in decreasing abdominal fat and the key to burning fat at rest. Weight training is an anaerobic activity that will often cause you to burn more calories per minute than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (because weight training is usually shorter in duration than endurance exercise), but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases lean muscle mass, which is highly metabolic and therefore increases your basal metabolic rate, which uses your stored fat as energy. To make your body the ultimate fat-burning machine, you should do a combination of aerobic (cardio) and anaerobic (weight training) exercises.

References:

American College of Sports Medicine (2010). Guidelines for Exercise Testing and Prescription, 8th edition. Philadelphia: PA Williams and Wilkins.

Beunza Juan-Jose’, et al. Adherence to the Mediterranean Diet, Long-Term Weight Change, and Incident Overweight or Obesity: the Seguimiento Universidad de Navarra (SUN) Cohort. Am J Clin Nutr, 2010; 92:1484-1493.

Chambliss H.O. Exercise duration and intensity in a weight-loss program. Clin J Sport Med, 2005; 15(2):113-5.

Dorn Joan M., et al. Alcohol Drinking Patterns Differentially Affect Central Adiposity as Measured by Abdominal Height in Women and Men. The Journal of Nutrition, 2003; 133:2655-2662.

Kwon Soyang. Association Between Abdominal Obesity and Cardiovascular Risk Factors in Normal Weight Korean Women. HealthCare for Women International, 2009; 30: 447-452.

Lopez-Garcia E., et al. Sleep Duration, General and Abdominal Obesity, and Weight Change Among the Older Adult Population of Spain. Am J of Clin Nutr, 2008; 87(2): 310-316.

Ludwig David. The Glycemic Index: Physiological Mechanisms Relating to Obesity, Diabetes and Cardiovascular Disease. JAMA, 2002; 287(18): 2414-2423.

Romaguera Dora, et al. Adherence to the Mediterranean Diet is Associated with Lower Abdominal Adiposity in European Men and Women. The Journal of Nutrition, 2009; 139: 1-10.

Samaha F.F., et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. New England Journal of Medicine, 2003; 348:2074-81.

Sanches F.M., et al. Waist Circumference and Visceral Fat in CKD: A Cross-sectional Study. American Journal of Kidney Disease, 2008; 52 (1): 66-73.

Shai Iris et al. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. New England Journal of Medicine, 2008; 359(3): 229-241.

Westphal S.A. Obesity, Abdominal Obesity, and Insulin Resistance. Clinical Cornerstone, 2004; 6(1): 23-31.

Yancy W.S., et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia. Ann Int Med, 2004;140:769-777.

 

 

 

 

 

 

The post 7 Ways To Lose Abdominal Fat appeared first on FitnessRX for Men.

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By: Team FitRx
Title: 7 Ways To Lose Abdominal Fat
Sourced From: www.fitnessrxformen.com/nutrition/tips/7-ways-to-lose-abdominal-fat-copy/
Published Date: Wed, 15 Sep 2021 17:46:59 +0000

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Ripped Leg Blast for Carved Thighs

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Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

GettyImages 674163248 600

References:

1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

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Title: Ripped Leg Blast for Carved Thighs
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Published Date: Mon, 25 Jul 2022 19:11:16 +0000

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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.

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PRIMAL Preworkout

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Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit animalpak.com
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

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Title: PRIMAL Preworkout
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Published Date: Thu, 21 Jul 2022 16:51:41 +0000

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