You see it everywhere now – ads for products to help you get rid of that pot belly. They usually mention how the "stress" hormone cortisol is to blame and that their product will make it disappear.Most people know that simply taking these supplements is not the way to take away what has taken years to accumulate around the mid-section however people still try for the quick fix.
Why is there such a concern about having a round, protruding belly, also known as an "apple-shaped" body type? And there are also pear-shaped bodies, those who store their fat in the lower body, the thighs and hips. These types are much more desirable...from a health standpoint, if you have to carry body fat. So what's up with the fruit shapes?
These body types are so named because it is an easy way to identify a certain pattern in regard to fat storage, which in turn can help determine what a person's risks are for getting certain diseases. The round belly comes with a long list of potential, even deadly, health problems, many of which can be costly to the bearer of the belly and to all of us. The pear-shaped body is less significant in terms of health risks.... but aint so pretty. And that is where it starts, with your genes. Your DNA from your parents and their parents, and so on is the decider as to what body type you will get; however, in the end, it is up to you what you do with what you've inherited.
How does that belly come about? A combination of bad food choices (mostly refined, highly-processed foods), too many calories, inactivity, and, yes, a continuous output of stress-induced cortisol, are the major contributors. The fat accumulates, the body learns to keep storing it and the handiest place for it to go is right in the gut. There, the fat finds a comfortable home among your organs and intestines and a good supply of blood vessels that transport excess energy to add to the stores. Over time, inflammation causes white blood cells to accumulate, releasing into the bloodstream along with proteins (you may have heard of "c-reactive protein"), which causes clogging in the arteries, and you know what can happen next? In the worse cases, heart attack or stroke. In addition, the metabolism of the body is being changed by this inflammatory environment. The cells are resistant to the normal action of insulin, and the food you take in cannot be used to put out energy. In other words, you won't be burning these calories. It keeps getting stored until there is no more storage space.....thus the big hard bellies.
What to do about this dire situation? Of course, improving one's diet is of utmost importance and the Zone is by far the best way to go, but I'm here today to talk about activity. There is no getting around it. You have to start moving! I have spoken with many potential clients who are afraid to start with Crossfit. It seems insurmountable that mountainous belly. And it is hard as a rock (that is impacted visceral fat, different from any other body fat).
"Will exercise really affect it?" "Am I too far gone?" people ask.
I say, you have to start somewhere, and any level of increased activity you do will help. The recommended amount of activity if you have been told you have pre-diabetes, is 150 minutes per week. This comes out to a little more than 21 minutes over a seven-day week.....hmmmm.....sounds about as long as a CrossFit workout!
But what about that belly? "How do I get rid of this?" Do I do hundreds of crunches, hours of cardio"?
The good news is that, no, you don't have to do either of those things. The bad news is you will have to do a lot of different things, and it will take time.One key thing to remember is that resistance training is essential to fighting belly flab. Spot reducing does not work. So you can't just do crunches, curl-ups, side crunches, etc., and make a dent in that spare tire. Instead, work the major muscle groups, think about a typical CrossFit workout....thats what we do.....lots of squats, wall ball, thrusters, etc.etc......all working major muscle groups....all helping to lose that spare tire.
The other important thing is that you have to be consistent and diligent in keeping up with these activities. The beneficial effects just do not last unless you repeatedly keep up with a routine. This is the hardest part for many people. It helps to set clear, distinct goals that are important to you. Make appointments with yourself to come out to classes. Book it in your blackberry. Whatever it takes get out and do it. You have to have meaningful reasons to do it. Write out a list of them and keep adding to it as you think of more. Finding support from others like you with similar goals works great too! Feel the support from the Crossfit community, both in our own gym and from those throughout North America (see www.crossfit.com)
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