Best Fitness Blog

...By Karli Taylor

You have heard it before -- if you want to know the state of your health, turn your attention to your waistline. Waist circumference is getting a lot of attention as the new risk factor for future health problems, even becoming more popular than the old standard of BMI. Why? It’s because belly fat is thought to be more dangerous than fat that pads other parts of your body. Even people who look to be “skinny” should be concerned if they hold any extra baggage around the middle.

Your body needs some fat, but where the fat is on your body makes a big difference. Fat can behave differently in different places, and the stuff that lies along your midsection has been proven to be the most unhealthy. There are two types of fat that can live around your waistline, the first is subcutaneous fat, or the fat just under your skin. This is the fat that you can pinch with your fingers. Though it is what most of us concern ourselves with, it’s actually the lesser of the two evils. It’s the visceral fat, the belly fat that hides deep inside, around your inner organs, that may pose a silent health threat if there's too much of it.

There are four keys to losing visceral fat: exercise, diet, sleep, and stress management.

Though there are no specific moves or activities that lessen visceral fat, by including both cardiovascular and resistance exercise into your daily routing you will be able to burn off fat while you are exercising and add lean mass that will continue to burn fat while you are at rest.

It has been proven that 30 minutes of vigorous aerobic activity, done four times per week, reduced subcutaneous and visceral abdominal fat. Resistance training alone reduced only subcutaneous fat. However a stronger, leaner body burns more calories at rest so it is always best to do cardio as well as strength training to accomplish your weight loss goals.

Contact Best Fitness in your area for assistance in creating a weight loss plan that incorporates the loss of belly fat.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

Just in case you don’t have enough motivation to hit the gym today, the American College of Sports Medicine (ACSM) has released an official statement regarding yet another benefit of exercising regularly. According to recent studies, people who engage in regular physical activity can reduce their risk for developing type 2 diabetes mellitus, and people who already suffer from the disease may reduce symptoms and complications and increase quality of life.

According to the statement, a combination of regular exercise and weight loss can lower the risk for type 2 diabetes by 58 percent in high-risk populations. For those already diagnosed with the disease, exercise can improve blood glucose, lipid profiles, and blood pressure while reducing cardiovascular complications and lowering the rate of mortality.

What is meant by “regular exercise”? According to the ACSM, anyone participating in 30 minutes or more of continuous exercise on most days of the week would satisfy the requirements of being a “regular exerciser”.

Though it is true that shorter bouts of exercise throughout the day do add up to help with both weight loss and cardiovascular health, the benefits of 2 or 3 ten minute exercise sessions have not been proven to be as great as those that are associated with 30 minutes of continuous work.

... By Karli Taylor

We are eating out more than ever, and our waistlines are growing rapidly as a result. Though it is easy to overeat while dining out, you do not have to completely throw your healthy eating habits out the window. I’m not suggesting that you order a water and a salad- no one wants to be that friend that often gets excluded from eating events because the make things awkward. Below are some tips to help you enjoy your dining experience without having to unzip your pants!

• No matter where you’re eating, practice eating small portions. Take half the entrée home, split the meal with a friend or order an appetizer as a main course instead.
• Ask to substitute high fat items like french fries for a baked potato or side salad instead.
• Request items be made without butter or oil- order items that are steamed or lightly sautéed rather than fried
• Eat a little less at lunch to save for a special dinner later, but don’t skip meals. This can lead to eating too much.
• Eat something small 30 minutes before your meal to help be in better control of your choices.
• Start your meal with a large glass of ice water with lemon to help you feel full before the bread basket arrives.
• Take your time eating- chew your food well and stop eating to concentrate on the conversation.
• When possible, avoid buffets, and all-you-can-eat specials. Why set yourself up for that much temptation?
• For sauces, stick to wine or thinned, stock-based sauces. Avoid thick butter sauces, béarnaise, mornay or sauces that sounds creamy. If you’re unsure, ask the waitstaff.
• Choose salads made with rich dark greens like spinach and romaine rather than pale iceberg lettuce.
• Drink a glass of water in between each alcoholic drink you consume.
• If you are going to have dessert, split it with your friend.