Posts Tagged ‘fitness for women’

Struggling to lose the wobble??

Thursday, July 3rd, 2014

By, Scott Williams

Most people have issues with their jelly belly. No matter how hard they try to get rid of it, that fat pouch around their lower stomach stubbornly stays put. So how can you get it to budge, minus the gruelling, celebrity-worthy, work-out regime? With a little bit of exercise, a simple food plan and lots of clever tips, you’ll have a flatter stomach in no time.

Beating the bulge

It’s an unfortunate fact of life that as we age, we get thicker around the middle. This is partly due to changes in weight distribution, but it’s also because a certain type of fat — visceral fat — becomes more prominent as we get older and collects around our organs. This fat is potentially dangerous if it gets out of control and can cause high blood pressure and high cholesterol.

So why is it so hard to get rid of? It’s very difficult to spot reduce certain parts of our body. This means that while you may be able to lose weight overall, targeting certain areas like your tummy is tricky. Our abdomen is also where we store a lot of the ‘the baddies’ when it comes to weight loss — stress, bacteria, bloating and inflammation can all add to the fat concentration around our middle. Women’s menstrual cycles and food allergies also contribute unnecessarily to rounded stomachs, so if you are experiencing severe stomach cramps, constipation and diarrhea in conjunction with either of these, see your doctor.

The other reason jelly bellies are so hard to ditch is because there are a lot of misconceptions about how to lose excess stomach weight. Contrary to popular belief, sit-ups and abdominal work-outs are not the answer. While they will add to the overall tone and shape of the area, the only way to get rid of the bulge is with cardio exercise. So to set you on the right track, we’ve put together a general program to help you target your jelly belly. Try and stick to it for at least eight weeks and then reassess your goals.

What exercise should I do?

Cardio: Ideally three cardio work-outs a week for 40 minutes each is the way to go. Whether you choose to hit the treadmill, swim, walk, do an aerobics class or jump on a bike is up to you. Try and mix up your work-out routine though, so you don’t get bored.

Strength: This is where the abs workout comes in. While sit-ups are great, there’s no point in doing 30 of them a day for six weeks because your muscles need to be challenged. We suggest doing two of the below exercises after your cardio workout and alternating them weekly.

Basic crunch: Lie flat on your back, knees bent and feet flat on the ground. Put your hands behind your head for support only, not to take any weight. Using your stomach muscles only, raise a few inches off the ground, hold for three seconds and return to your starting position. Do three sets of 15.

Standing twist: Stand tall and hold a towel or resistance band high above your head so your arms are straight. Slowly draw a large, wide circle over your head using your stomach muscles to move only the upper half of your body. Do three sets of 15. To make it harder, use a weight instead of a towel.

Feet lift: Lie flat on the ground and keeping your feet together and legs straight; raise your legs three inches off the ground. Hold for five seconds, lower them an inch and hold for five again. Don’t let your feet touch the ground at any time. Do three sets of 15.

Hanging knee raises: Hang from a high bar, like a chin-up bar. Bring your knees up to your chest, hold for three seconds, and then bring your legs back down. Only use your abdominal muscles to lift your legs, keep your body still and use controlled, slow movements.

Slow bicycles: Lie on your back with your left knee bent towards your chest and your right leg extended a few inches off the ground. Place your hands behind your head and lift your shoulders slightly. Swap your legs slowly, keeping your feet and shoulders off the ground. Do three set of 15.

Other options: The rowing machines at the gym, sit-ups on exercise balls, belly dancing, Pilates and yoga are all great for toning and reducing your stomach. Mix up your workout routine by replacing one of the staples with one of these each week.

What should I eat?

Follow a normal healthy eating plan, keep these food tips in mind and you should notice a difference around your middle within a fortnight.

The yes list:

Water and green tea, creates lipogenisis

Vegetables.

Rice, corn, gluten-free products and potato.

Protein. Go for organic chicken and meat because they have less hormones and bacteria.

Low-GI foods. Look for the label on foods in supermarkets.

Fibre. It regulates your bowel movements so include wholegrain bread, cereal and nuts in your diet.

The no list:

Too much fruit, wheat and dairy can cause bloating. Don’t cut these out of your diet altogether, just reduce your servings to two a day.

Alcohol, caffeine and fizzy drinks.

Salt makes you retain water unnecessarily so stay away from processed (takeaway, packet) foods which are high in sodium.

Sugar.

Chillies and spices. While they can kick-start your metabolism, they can also upset your stomach, so just monitor your body’s reaction to spicy foods.

Tricky tips to a flatter tummy

As well as exercise and healthy eating, there are a few small things you can do to reduce your jelly belly…

Stand up straight: be conscious of your posture and pull your stomach in, it’ll force your middle muscles to work 24/7, hence burning around an extra 33,000 calories per year.

Breathe: it’s perhaps the most important, yet most neglected, aspect of ab-training. Deeply exhale through your mouth and inhale through your nose as often as possible.

Laugh: having a good giggle works all the muscles in your stomach.

Get a good night’s sleep: lack of snooze time will lead to poor digestion and weight gain.

Eat early: the later you eat dinner, the harder it is for your body to digest so the food just sits around your stomach.

Colonic irrigation: some people swear by the process of flushing bacteria out of your stomach with pressurised water. It will flatten your belly, however, it’s a tad uncomfortable and not for everyone so do some research.

De-stress: we hold stress in our tummies so find an outlet for your worries like meditating, boxing, reading, swimming, or writing.

Moisturize: supple, tanned skin gives the illusion of a tighter tummy so invest in a good moisturiser and fake tan.

Dress right: certain fabrics cling to our skin more than others so if you want to play down a jelly belly, opt for softer, more flexible fabrics like cotton, silk and chiffon.

Women Over 40 – Fitness Secrets Part I

Tuesday, April 6th, 2010

A blog post for all those women over 40 who still want to look good

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A blog post for all those women over 40 who still want to look good.

Are you over 40? Feeling like it is too late? What’s a woman to do?

 Sadly there isn’t a ‘magic formula’, but there is hope.

While it isn’t possible to ‘spot reduce’, which means to lose fat from specific target areas, (unless you resort to surgical procedures) you can do exercises that will help tighten those TROUBLE SPOTS.  Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire.

I find that many women in their forties experience weight gain around their stomach and backsides, specifically; their tummies and behinds, resulting in a thicker waist and wider hips.

Here are a few ‘SECRETS’ that you can employ to tap into the fountain of youth.  I promise, you can feel better than you did in your thirties, look your best, and have energy to spare.

GET OFF THE TREADMILL!

Yes, that is right.  If all you do on a treadmill (or any cardio machine) is long, slow, monotonous sessions, stop it!
Your body (and maybe a few pieces of equipment) is all you need.

The key and the way forward is that you must replace your long slow cardio sessions with short high intensity interval training sessions.

PUSH YOUR WEIGHT AROUND!

To lose body fat, every woman MUST add some resistance training to their workout regime.

Your GOAL is to add some muscle to your body.  Muscle is an active, calorie burning tissue that helps keep your metabolism going strong. The main reason why many over 40’s are gaining weight while eating the same quantity of food is that they’ve lost some lean muscle mass generally due to a more sedentary lifestyle.

It’s a fallacy that our metabolism will slow down as we age, thus leading to that inevitable ‘middle age spread’ as we gain fat.

By adding muscle building exercises 3-4 times a week, you will hold onto the muscle that you had in your twenties and thirties.  In fact, if you work hard, you can even build a little extra.

This doesn’t mean that you need to join a gym or buy expensive equipment. No, don’t worry you are not going to get muscles all over your body. The female body simply isn’t capable of that unless you train very specifically with that goal in mind.

 Using basic things like your body weight as resistance is often more than enough weight, and you will achieve a beautifully feminine body shape.

Here is a list of BENEFITS that you’ll get from a combination of weights & cardio:

  • You will burn more fat doing a combination of both
  • You will change the shape of your body quicker
  • You will boost your metabolism by retaining or building more muscle
  • You will increase strength, becoming more functional
  • You will build strong bones which will combat osteoporosis
  • You will improve joint stability and reduce the risk of injury

 This can be accomplished with a few simple exercise programs. Look up your local Boot Camp or get a trainer with plenty of experience to write you a program or go online and get an online Personal Trainer and program written for yourself if you wish?? We can help you out here, simply email my office and we will get you hooked up: admin@succeed.com.au or stay tuned for the NEW ‘Succeed Body Overhaul Program’ that will be on sale real soon….

Scott Williams

CEO, Succeed Personal Training