How Do I Lose Fat Around the Middle?
As a personal trainer, this is the absolute number one question I am asked. With America’s growing obesity, the expanding waistline is the most obvious indicator of a population with too little exercise and too many calories. We can dismiss the fact we had that leftover pizza before bed or the chocolate covered thing for breakfast, but we can’t deny the new pants we had to buy a size larger.
Fat around the middle (especially, central obesity) is not only more obvious than fat storage in other areas; it also makes us more susceptible to weight related illness. While central obesity technically consists of waist measurements of 35 (women) and 40 (men), a lesser circumference near these numbers should awaken us to the fact that we are on our way to increased risk of: premature death, heart disease, Type 2 diabetes, stroke, fatty liver disease, breathing problems and cancers.
Okay. So, what now?
Stop doing crunches! They’re pointless. When you perform crunches, you are working the rectis abdominus, which WILL make that abdominal muscle stronger. But will NOT burn significant fat! This issue with your midsection is not a weak ab, but rather a large fat storage. In order to lose fat, you need to perform large muscle group exercises: squat, pushups and rowing movements. Larger muscles require larger amounts of energy, burning larger amounts of calories. Add in cardiovascular exercises like walking, jogging, swimming and hiking and you will see results immediately. Your personal trainer can help develop a program that will work for you.
And, of course, don’t give in to the leftover pizza or the chocolate covered thing.