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By Eric Collier
Cronos Health and Fitness
If you are looking to slim down that waist for summertime like so many are you need to understand belly fat. Everyone has struggled with this at some point in their lives and often find themselves doing a lot of dieting and exercise but either not in the right combination or putting their emphasis in the wrong place. We at in home personal training services confront this subject with almost every middle aged client.
Having a slimmer waist is the desire for most people but most people do not understand how important a slim and strong waist is to their health. The fact is the vast majority of folks today have excess abdominal fat that is not only ugly and makes them feel self-conscience about exposing their mid-section but it is also a dangerous risk factor to their health. Research has discovered that excess fat is bad for your body and excess fat around your waist is particularly dangerous.
To understand how to lose belly fat and get that slim waist, it is important to understand that there are two types of fat that you have in your abdominal area:
Subcutaneous Fat: fat that lies directly beneath the skin, covering the abdominal muscles.
Visceral Fat: fat that lies deeper in the abdomen, below the muscle and surrounding the organs.
It’s the visceral fat that gives some men that “beer belly” look – a belly that feels sort of hard when pushed on.
The first thing you need to understand is: that there is ABSOLUTELY NO quick fix solution to address the, I want to slim down my waist desire. There are NO pills or supplements, NO gimmicky rockers, rollers or abdominal belts that will cause you to lose belly fat any faster. You cannot spot reduce your belly fat by using these worthless gimmicks or doing hundreds of crunches in a day; sorry, it just does not work that way! The only real solution to consistently lose belly fat and to keep it off for good is to combine a sound nutritious diet with a properly designed and strategic exercise program.
However, there are some tips you can do while you are changing your lifestyle to that nutritious diet and exercise program that make your waist appear smaller.
To make your waist appear smaller, you need to enhance the shape of specific muscles in your upper body. Focus on your latissimus dorsi — large muscle of the back. This will give your upper body a V-shape and give the illusion of a slimmer waist. Choose a weight that is difficult, but allows you to use proper form throughout the exercise. If you can do more than 12 repetitions, select a heavier weight. Perform a wide-grip lat pull-down to bring out the width of your back. Place both hands on the bar and hold the bar beyond the point where it angles to ensure a wide enough grip. Sit on the seat provided, exhale as you pull the bar in front of your body slowly (no jerking) and stop when you reach the top of your chest. Return the bar to the starting position and repeat. If you place your hands too wide, range of motion will be compromised and your latissimus dorsi will no longer be the main target.
Targeting your lateral deltoids — sides of your shoulders — can improve the roundness and width of these muscles. Perform a one-arm lateral raise to isolate each shoulder and inhibit any muscular imbalances. Stand with feet together and knees slightly bent. Hold a dumbbell in your right hand and hold a support bar with the left. Raise the right arm out to your side until your arm is parallel to the floor. As you are bringing the weight up slightly rotate your wrist forward as if you were pouring water out of a pitcher until you reach the top. At the top of the movement, your elbow should be in line with your shoulder. If it drops below your shoulder, your front deltoid becomes the prime mover. Slowly return your arm to the starting position. Repeat with your right arm for 12 repetitions and continue with the left. If you can perform 12 repetitions comfortably, increase your weight.
Lower Body Exercises
A square body usually lacks shape in the hip and glute areas. This can enhance the straightness of your waist. To counteract a straight waist, perform exercises that target’s your gluteus maximus, gluteus minimus and quadriceps. Barbell side lunges can improve the shape and tone of your lower body muscles. Perform 15 repetitions on each side. Stand with a barbell over your shoulders. Step to the side with your right leg, flexing your right hip and knee. Keep your left leg straight. Place your weight in the heel of your right foot and step back to the starting position. Perform the same movement with the left leg. Take a large step to target the glute muscles. Also, do not forget the old tried and true basic barbell squat and lunges.
When you want to slim your waist, it is important to not perform weighted abdominal exercises. Building abdominal muscle may add to the thickness of your waist. Instead, choose isometric exercises, such as the plank. The plank will improve posture and keep your abdominals constantly drawn in, giving the sense of a slim waist. Lie face down on the floor, keep your forearms and toes on the floor, and lift your body up. Keep your body straight and your belly button drawn in. Hold this position for 30 to 60 seconds.
In closing, we at in home personal training services want you to know obtaining that slimmer waist is not easy, there are no shortcuts, just hard work and dedication will get the job done. It isn’t about quick fixes and crash diets it’s about changing your habits your lifestyle. In the end you will not only look better, you will feel better and your overall health will be better so you can lead a more productive and long life with your family and friends.
For more information on this subject or to learn more about our NEW virtual and in home personal training services contact Eric Collier at 256-509-9807 or visit us at www.inhomepersonaltrainingservices.com.