Browsing articles tagged with " burn more fat"

Are You Carrying Dangerous Fat Around Your Midsection?

Dec 11, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Are You Carrying Dangerous Fat Around Your Midsection?

Are You Carrying Dangerous Fat Around Your Midsection?Are You Carrying Dangerous Fat Around Your Midsection?

 

Carrying dangerous fat around your midsection or extra inches on your waist has been shown in countless studies to increase your risk of cardiovascular disease.
New studies show that if you have a high waist-to-hip ratio (meaning you carry more fat around your waist than on your hips), you may be at greater risk for hypertension, diabetes and many other cardiovascular health problems.

Waist-To-Hip Ratio

Waist-to-hip ratio is being used more often by doctors in preference to Body Mass Index (BMI) as a better measurement of the risk of obesity and cardiovascular disease. Click on my other blog post here to see what is your body mass index.
To find out what your waist-to-hip ratio is, use this simple formula. Without clothing, first measure your waist at the smallest circumference of your natural waistline, which is just at or above your belly button,  then measure around your hips at the widest part across your buttocks.
Next, divide your waist measurement by your hip measurement to get your ratio and see where it falls in the chart below depending on male or female (the following chart is used by the Mayo Clinic):
Are You Carrying Dangerous Fat Around Your Midsection?
It is possible to carry fat in your midsection, as well as on your hips, and although the ratio is normal, you actually have fat in both places. So, it’s best to look at the waist-to-hip ratio and BMI together to determine if you’re in the normal range for both.
Now that you have your personal numbers and know if you’re at risk, what should you do? Be sure to always consult with your doctor before starting any fitness and weight loss program.
Here are some basic recommendations to follow to if you’re carrying dangerous fat around your midsection:
  • By increasing your general level of activity (such as walking, biking, taking the stairs, parking your car out farther, etc.) and specific types ofwaist to hip ratios | Are You Carrying Dangerous Fat Around Your Midsection? exercise, you can affect your fat distribution and decrease your risk.
  • Exercising and sports will help burn off the most calories and tone muscles throughout the body. To gain a firm abdomen and reduce your midsection circumference to a degree, specific exercises will tighten the core abdominal wall muscles, but if your body is still storing fat, that will continue internally behind the abdominal wall.
  • There is the saying that ‘abs are made in the kitchen’. If you want a smaller midsection, you must have a healthy diet in addition to exercising, which includes eating a balance of certain food groups, vitamins, and minerals.
  • When your goal is to decrease your midsection measurement and decrease your weight, one way to simply understand it is this, you must have more calories being burned daily with exercising, than the calories you’re consuming daily. You’ll also need to exercise 3-5 times per week to reach your fitness goal.
If you think you’re carrying dangerous fat around your midsection and are looking to decrease your numbers and improve your overall health, I’d love the chance to work with you and help you reach your health and fitness goals. Click on the Time For Change Personal Training Services tab above to see how I can help you get started today.

Boost Your Metabolism and Burn More Fat

Jun 11, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Boost Your Metabolism and Burn More Fat

Boost Your Metabolism and Burn More Fat

Metabolism is the key to weight loss, and all you need to know is the higher your metabolism, the more calories you’ll burn.  How do you boost your metabolism and burn more fat?  Your metabolic rate is influenced by your genetics, but exercising and watching what foods you eat can really boost your metabolism into high speed.

boost your metabolism and burn more fatNot all exercises are created equal when it comes to boosting your metabolism, so you must choose the best ones to obtain this goal.  You’re looking for exercises that do three things: burn calories during the workout, burn more fat and additional calories directly after the workout, and exercises that increase lean muscle mass which will then help you burn more calories and boost your metabolism.

Exercises To Boost Your Metabolism and Burn More Fat

When you do an endurance workout that has a steady speed throughout, such as cardio machines for 45 minutes plus, you are burning calories, but you’re not going to get the burning of calories afterwards or building of muscle mass, so this only meets one requirement and is not the best choice to boost your metabolism.

Interval Training is a type of cardio workout where you push yourself at a high intensity for a short period of time and then recover at a slower intensity of exercise. This will help you burn calories during the workout as well as give you burning of additional calories after your workout.

Strength Training or lifting weights is one of the best choices for boosting your metabolism because it helps you burn more fat and calories during and after your workout, and it helps increase your lean muscle mass. Time For Change Personal Training uses a combo of Strength Training and Interval Training to help you boost your metabolism big time and burn more body fat.

Foods To Boost Your Metabolism and Burn More Fat

Don’t waste your time working out if you’re going to miss the crucial step of feeding yourself the right foods.  A good workout and healthy diet go hand in hand, so you’ll need a variety in your healthy diet.  The recommended carbohydrate intake for adults is 50-70% of total caloric intake (stick with only complex carbohydrates), 15-30% for protein, and 10-30% for lipids (good fats and oils). Also, aim for an intake of 25 grams of fiber per day, and at a minimum, drink half of your body weight in ounces of water daily.

If you’re needing guidance on choosing the right exercises for the best benefit and what nutrition will help you lose weight, then click on the contact me tab above to get on the right track with your health!

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