Shedding the Waistline

Some call in the middle age spread, others the love handles, and still others their beer baby. As fondly as we refer to it, deep down we all wish it was a little smaller. And it’s not just our image conscious that thinks that. The whole body is affected by carrying excess weight around the waistline.

Did you know having a waist line >80cm in women and > 94cm in men will increase your risk of developing heart disease, diabetes, some cancers and high blood pressure … we could go on!

Carrying extra weight around the mid section isn’t just extra fat below your skin; it’s also extra fat surrounding your organs. Fat stored in this area presents greater risk than fat stored around the bottom and thighs.

Regardless of fitness levels, people with a larger waist circumference are more likely to develop diseases than those with a smaller waist circumference.

So how do we lose weight around the stomach – should we do lots of sit ups?

The best type of exercise for fat burning is a combination of resistance training (using weights to increase muscle mass – see our previous blogs for more information) and cardiovascular training that includes high intensity intervals (this means that your heart rate will increase, you will breath more heavily and sweat!). High intensity workouts increase your oxygen consumption for a longer period of time after exercise; this increases the amount of calories and therefore stored fat the body will use for energy. However your body will always choose to use the most readily available energy first so if you are over eating or eating foods high in sugar your body will choose to use the blood sugar as opposed to fat stores, and it will store the extra energy! So whilst exercise is vital, your diet is too!

The most effective way to lose weight around the abdominal region is to eat well and exercise hard. Eating well will include beginning the day with breakfast. Breakfast kick starts your metabolism for the day so eat something wholesome with a low glycemic index (GI); for example muesli with nuts and yoghurt. Have fruit and nuts as a snack, include plenty of vegetables and salad with your meals and choose wholesome carbohydrates such as multigrain bread or brown rice. It is also important to eat protein; meat, eggs and tofu are just a few great options.

Need Motivation and live in the Eastern Suburbs of Sydney?

At Coastal bodies you recieve both guidelines for Exercise and Diet! We can suit your needs – there’s one on one, pairs personal training sessions, there are group exercise sessions including FUNctional Boxing and Flat out Mums and we also have an accredited dietician to give you professional dietary plans. To find out more email info@coastalbodies.com.au

Whats New at Coastal Bodies

Accredited Dietician

Jess Lewis

As the newest employee Coastal Bodies, I am so excited to jump on board with a team of inspired and energetic exercise scientists and use my up to date and relevant skills to assist Coastal Bodies clients in achieving their goals.

The best part about being a Dietician is the human element. Someone once told me that everything you need to know to be a Dietician is found on the back of the packet. To that comment I laughed (first and foremost), but then I challenged him by asking what kind of a packet prints things like personalized dietary plans, constant dietary monitoring or changes to one’s circumstances which need careful dietary consideration or even things like coping strategies. He then admitted to me that he actually really struggled to make any sense of the nutrition panels on packets!

I feel that the most important tool I can possibly impart is knowledge, as I believe that is the best key to success- no matter what your goals may be.

I often get asked “why is it so important to combine diet and exercise?”  To best describe it, picture that your body is a truck and you have to drive it from Sydney to Melbourne. The amount of time it will take you to do the trip is dependent on how heavy the load in the truck is and how fast you can accelerate. This is similar to your body, in such that a heavy load will take a lot longer to pull along, and use more energy to get going. If you are careful about the number and types of calories you eat, you will have a lighter load to pull along through your training sessions; making it easier to get up your speed and efficiency. Naturally, this is the best way to arrive at your goal with a clear head and enough time to pick out a dress.