Sensible article on abs workouts
I'd noticed some back stress doing more conventional exercises lately so took a look on the web for some advice. Just the thing to get the beach walking stamina going!
Thanks, Juro; this is bound to be useful.
I took up crunches to reduce my middle-age spread. I worked up to doing around 110-120, and have done as many as 200. I do 30-50 until I'm out of breath, read a magazine for a minute or two, then resume.
Bad news: crunches did nothing to reduce my waist size. My lower abdominals are much firmer, but the belly fat overlay remains. The good news: my frequent backaches (which afflict so many of us) have pretty much disappeared!:)
I read that the body stores fat in a sequence of locations around the body and loses it in roughly the reverse order. Therefore lipo causes problems because it cuts out one of the sequence and the next spot gets overloaded - usually less appealing in the end.
The only way to reduce the amount of storage is to create a deficit of calories consumed verses burned. Therein lies the challenge of dieting.
Carbs (e.g. sugars, starches) get stored very quickly unless burned immediately, whereas other foods take the body a long time to prepare for storage thus increasing the chances that you will burn it off (e.g brocolli, lean protein).
So as I understand it, changing the consumption of carbs to foods that encourage a full feeling, take a long time to break into fat storage, and provide healthy stuff like proteins, antioxidants, etc. is a big part of it.
Next is burning more thru activity - like taking the stairs instead of the elevator, walking during lunch break, or joining a gym or karate.
Creating a calorie deficit is easier once you get on track and depends on finding satisfaction in foods you might not be used to. Taboule, hummus, tofu, edamame (soy beans) yes - but also london broil, grilled chicken breast, salads, grilled fish, fresh berries, nuts, all kinds of over-looked "diet" foods to enjoy.
Also I have found fiber to be helpful in weight loss because it does two things - block carbs and carry fats out of the body. I like psyllium seed based capsules.
Lots of water helps and watch the sodium, the middle-aged male midsection can hold a lot of water and ironically drinking lots of water helps the body shed water as well as flush the system. If a sauna drops pounds for you then it was water weight.
I think metabolism affects the rate of fat burn as well, I know guys who eat like mad and stay as thin as a rail. I am not one of those body types unfortunately. I believe that eating small amounts of very healthy foods more frequently raises the human metabolism and helps burn fat. I am trying that out now. :)
I started December 1st and have lost 24-26 pounds depending on recent binges (last three weeks have been bad). Ideal weight for my height is still about 7 pounds lighter according to the chart. Not sure I can get there without going manorexic :hihi:
Juro in a couple of weeks you'll be getting plenty of exercise walking the beaches and flats playing" tug o war" with some big girls, thats good exercise to loose the rest.:hihi:
Looking forward to a good workout soon!
I find a diet rich in fiber, and less so in negative carbs ie: rice, some types of bread, and pastas help keep me in shape. As for excercise I swim often which in my opinion is the best because you get a total workout that is very low impact while covering all the bases like cardio and most of the muscles in the body. I also run a few times a week and walk everywhere I can and spar with a few friends in tae kwon do. Supposedly walking burns more calories than running. What striperstripper said I agree with whole heartedly. Nothing like the burn in the calves and arms after a long day on the beach and playing tug of war!
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