Tuesday, December 6, 2011

How do I trim down my waist without dieting

No, the question is not absurd! Some of issues related to waist size cannot be solved by dieting or even regular "exercise" such as running, hiking, or biking.

Let's discuss the "belly" problem, frankly:

1. Large and flabby- if the abdomen protrudes beyond the bottom if the ribs AND it jiggles quite a bit as you move, then you may have a water and mineral retention issue. Usually this is the result of too much salt and plain flour in the diet. Sodium is stored in the abdomen until it passes through the kidneys and excreted. Until that time, it surrounds itself with water near the suprailiac (a.k.a. "love handles"). Solution: Drink more water, sweat more, and limit salt intake from 500-1000 mg per day.

2. Large and firm- If the abdomen is protruding but doesn't jiggle, then most of the fat is sticking to organs and not skin. Jiggly fat is subcutaneous fat, which is just below the skin and burns up faster. Hard fat is visceral fat, which sticks to organs and greatly increases the likelihood of diabetes and heart disease,  and is more difficult to burn. Solution: Good news- visceral fat is not more than 25-40 pounds, so there is hope. It will take longer to burn, but getting rid of it is essential for normal cardiovascular function and optimum blood serum balance.

3. Rock hard six pack abs- yeah, these are bad for you too. The issue is, where does the rectus abdominus muscle belong? It should slope back into the abdomen, providing a lean, sleek look. Protruding abs are distended, and distention means that the organs are falling forward into the fascia and the rectus abdominus muscle is not doing its job. Its job is to protect the internal organs and support the lumbar back. Solution: perform exercises that require supporting the back. Pilates, TRX suspension training, and single leg exercises are some examples. Even correctly performed push-ups will do the job. Abs are best being NOT seen, because it means they are doing their job.

Make sure to include core strength exercise in your regular routine for optimal health. You will start to "see" results and benefits quickly.