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Dangers of too much belly fat

Dangers of too much belly fat

More than 60% of adults are currentlyToo much visceral fat overweight and the number of people who suffer from lifestyle related disorders such as cardiovascular disease, diabetes and is rising rapidly. To make matters worse, in the western world these diseases are among the leading causes of death. Being overweight or obese is often a central factor in developing diabetes, high blood pressure or cardiovascular disease and both body mass index (BMI) and body composition give a good indication to the risk of developing these disorders. In fact the BMI norms were originally developed based on research that found a connection between body weight relative to body height and risk of developing disease.

Cardio training for weight loss

Cardio training has classically been the training cardio training for weight lossform most used to achieve weight loss and improvements in body composition. And not without reason. Cardio training can be done in many different ways and is a very effective component of training for weight loss. Here are the reasons why cardio training for weight loss is a good idea:

Cardio training burns a lot of calories

The most well known reason why many people perform cardio training is because it allows burning a lot of calories in a relatively short amount of time. Your energy consumption can easily increase five fold and for up to ten fold when the duration of training is not too long. And a higher metabolism means more burned calories and more weight lost.

Cardio training increases metabolism

Due to the prolonged stress on the body, after training the body needs to recover and adapt. This process requires a lot of energy, which can increase energy requirements above base resting metabolism. A phenomenon also known as excess post exercise oxygen consumption or EPOC This means that more calories are burned when the body is at rest, which makes it easier to lose weight. This advantage is especially pronounced after high intensity interval training.

Cardio training increases fat metabolism capacity

One of the more important adaptations to cardio training is that the aerobic system will improve its efficiency. Since this is the system responsible for our fat metabolism, this is one of the most important benefits of cardio training. This means the body is better able to provide energy for lower intensity activities in daily live by burning fat. When the aerobic system is not as efficient, the body will have to burn carbohydrates instead, making weight loss much harder.

Training tips

Cardio training is a very important part of your training when striving for weight loss. To maximize its effectiveness keep the following in mind:

-Perform cardio training on a machine of your choice. Examples are treadmill, stationary bicycle, cross trainer, stair master or rowing machine.

-For maximum training adaptation train at high intensities. This means well above the intensity when talking during exercise gets difficult.

-Perform interval training rather than continuous cardio training at one intensity.

-Interval training should be done for at least 10 minutes and up to 30 minutes. If you can go on after that, you should have trained at a higher intensity.

See also:

-Strength training for weight loss

-Fact or Fable: Fat matabolism starts after 20 minutes of exercise

 

Weight loss: what works and what doesn’t?

Every year, losing weight is the number one New Year’s resolutionWeight loss. And just before the summer, a lot of people try and lose weight or get in shape to look their best at the beach. A lot of different methods are used to achieve this. From diets, training regimens, fat burners, sauna belts and power plates. To help people lose the pounds, we present a list with the most effective and ineffective or even unhealthy methods to lose weight and fat.

The things that work:

  1. Healthy Nutrition

Many people think that they eat healthy, only a few really do. The body needs the right amount of nutrients to function properly and sufficient calories of course. The fact remains that, in order to lose weight, you have to burn more calories than you take in, but it is more important to get the right amount of vitamins, minerals and proteins. This makes sure your body functions optimally and can therefore burn more fat. In addition you tend to lose less to no muscle mass while eating a healthy amount of protein.

  1. A combination of resistance and cardiotraining.

Wheight loss occurs when more energy is used up than taken in. Training increases the amount of calories used, but we also optimise energy systems in our body, and therefore the capacity to burn fat. This last effect even helps us lose weight, while not working out. Additionally, resistance training makes sure no muscle mass is lost during weight loss, therefore preventing the well known yoyo effect.

  1. Exercising regularly and often

Aside from training, regular physical activity such as walking or riding a bicycle, is very important. This will activate the body, increase the amount of calories used and therefore help in losing weight. It will help the body in recovering from a training and reduce stress hormone levels as an added bonus.

  1. Rest and sleep

Although everyone focusses on nutrition and training while losing weight. Resting and especially enough sleep are very important for health and weight loss. When you don’t sleep enough, the body can’t recuperate enough, stress hormone levels will rise and you will lose muscle tissue sooner.

What doesn’t work or is bad for your health?

  1. Diets

Diets are at best a temporary solution to lose weight. When you stop with the diet and eat what you are used to eating, the lost weight comes back often accompanied by a few extra pounds. The worst diets make you lose muscle mass as well, increasing the chances of the yoyo effect.

  1. Long cardio workouts

Although it is not difficult to lose weight by performing a lot of cardio training and endurance improves as well, too much cardio training can increase muscle breakdown. One of the primary reasons is that stress hormones keep building up. A combination with some form of diet often increases this effect. Furthermore cardio training hinders recovery from training for as long as the training takes. It is better to perform high intensity cardio training for shorter periods. This is more effective and the time you save can be spent on recovery.

  1. Fat burners

There are some fat burning substances that are proven to be effective and safe. However the effects are generally small, and could be used in combination with healthy nutrition and training. Green tea extract is a good and safe example. The fat burners that are effective on their own, are potentially dangerous and illegal in most countries. Among these is Ephedra.

  1. Sauna belt

There are several weight loss programs which incorporate a heated belt tied around the waist during training. The heat from the belt, softens up the fat so the body can burn it more easily, or so they claim. No research can back these claims up however. The body determines the location of fat loss, not your clothing. At best the heat from the belt decreases the amount of water around that location for a short time. When someone loses weight using this method, it can be attributed to the training performed while wearing the belt, not the belt itself.

  1. Power Plates

A lot of research has been performed investigating the effects of the power plate in rehabilitation and weight loss. For weight loss, it is just as effective as the sauna belt. It does not add anything. In other words, how much weight and fat you lose depends on how you train with it. On the other hand, if you enjoy training on it, it can’t harm either.

Conclusion:

Unfortunately there are no miracle cures. When you want to lose weight you have to work for it. The most effective method is to perform both resistance and cardiovascular exercise, and combine this with healthy nutrition. In addition make sure you walk or cycle regularly an sleep sufficiently.

Waist Circumference

Waist circumference is a measurement that gives an indication of fat related health risk. Although your body composition is an important indication as well. Not everyone has access to a reliable device to measure body composition such as an MRI-scan or DEXA scan or to someone skilled with a skin fold caliper. To measure waist circumference only a flexible measurement tape is needed so it is accessible to practically everyone and not complicated. In addition, body fat is not distributed in the same way for everyone. Two persons with the same relative amount of body fat can store their fat on different locations such as hips or inside the abdomen. Since internal abdominal fat (see also visceral fat) greatly increases risk of developing cardiovascular disease and diabetes mellitus type 2 and more visceral fat corresponds with an increased waistline, this measurement can help indicate whether or not you are at increased risk for developing these disorders.

How to measure waist circumference

Take a flexible measurement tape and put it around your waist. The tape measure should be held above the navel but below the lowest ribs at the narrowest point of the torso. Make sure the tape measure is completely horizontal and that the one who is measured stands upright and relaxed and before measurement breathes out normally. Compare the value with those in Table 1 below to get an indication of developing cardiovascular disease or other fat related conditions.

Waist circumference norms (in centimetres and inches)
Men Women Risk category
Less than 94cm (37 inch) Less than 80cm (inch) Low
94-102cm (37-40 inch) 80-88cm ( inch) High
Greater than 102cm (40 inch) Greater than 88cm ( inch) Very high

Table 1: Waist circumference norms

Note: these norms apply to Caucasian adults and Asian women. Currently not enough data on other ethnic groups is available.

Risk category:

Low: You are not at increased risk of developing lifestyle related diseases such as cardiovascular disease. You can maintain your current lifestyle, although it does not hurt to improve it further.

High: You are at increased risk of developing cardiovascular disease or other lifestyle related diseases. Either improving your diet, decreasing your energy intake or starting strength and endurance training will help losing weight and abdominal fat.

Very high: You are at very high risk of developing lifestyle related diseases. Large changes in lifestyle in multiple areas are necessary to improve your health. Improve your diet, decrease your energy intake, start training to increase muscle mass and improve cardiovascular endurance and exercise more every day.

References:

-Bushman, B. (2011). Assesing Personal Fitness. Complete Guide to Fitness & Health. First Edition. USA Human Kinetics.

-Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. 2007.

Obesity

Obesity or adiposity,Obesity6 is a medical condition which is characterized by a large amount of excess weight due to fat mass. Obesity is defined as a Body Mass Index larger than 30. A BMI of 40 or more is also known as morbid obesity.

BMI

The Body Mass Index (BMI) is a measure which gives an indication whether someone has a healthy bodyweight, underweight, overweight or obese. The BMI can be calculated with the following formulae:BMI_formula_EnglishBMI formula metric The number that is calculated from one of these formulae can be looked up in the table below and determines if someone has a healthy weight or is nderweight, overweight or even obese.