While training at the gym today, I looked in the mirror and
realized that, although I'm toning up and starting to show
definition, my gut seems to be growing! I know there is no
such thing as spot-reducing, but what do you recommend I do
to shed the love handles?
There are a couple of things that quickly flash to mind
with your question.
1. Unfortunately, when we start to lose body fat, which it
sounds as if you are doing, the fat usually does not come
from the areas we most want it to come from first. As your
"losses" continue, however, you should start to see the fat
coming off your stomach area as well. Keep in mind that
gender and genetics play a fairly large role in determining
when and where changes occur during the process of reducing
body fat.
2. The second thing that comes to mind is that the loss of
fat from other areas creates the illusion that your stomach
is growing even though, in actuality, it is staying the
same.
Solutions:
Whenever I hear of individuals having trouble with body
composition goals, I always look toward their nutrition
first. Below is a list of some very common deficiencies.
1. Not enough vegetables in the plan. I usually
recommend 4-6 cups of vegetables per day. Not only do
vegetables have very high nutrient levels, they also have a
lot of fiber.
2. Water is often a neglected nutrient. You should be
drinking one ounce per pound of body weight of pure water
every day. Dehydration severely inhibits your ability to
lose body fat.
3. Not enough essential fatty acids. Flaxseed and
fish oils should also have a place in your nutrition plan.
At least one serving of each per day will insure that you
are getting these very important nutrients that assist in
keeping cholesterol and hormone levels normal and in
maintaining numerous other body functions.
4. Protein is the final neglected nutrient. My
general advice is to try and eat one gram per pound of body
weight per day. These are not just some hair-brained
dietary recommendations that I have come up with on my own.
I have compiled this knowledge from listening to some of
the best nutrition experts in the country, along with
having analyzed hundreds of dietary recall journals.
The above deficiencies were apparent in almost every
journal I analyzed. If you do have all of your nutritional
"ducks" in order, however, then one more aspect you will
want to consider is anaerobic interval training.
Basically, this type of training entails working at 90-100%
of your maximum effort, recovering from that effort, and
then repeating the effort again. I would recommend
starting out with a moderate amount of time, something in
the 15 minute range. The goal with this type of training
is to steadily reduce the amount of rest needed between
each effort. I have had some great results using this type
of training in accomplishing body composition goals.
Although this type of training can be a catalyst in helping
break through a body composition plateau, you should not be
overly reliant on it. I always recommend getting things
straight with your nutrition first.
I hope you now have a better understanding of why your "gut
seems to be growing" and have gained some helpful insight
into how to accomplish your body composition goals. I wish
you much luck in your continuing body composition changes.
----------------------------------------------------
Troy M. Anderson is the owner of Anderson Training Systems,
LLC, a fitness coaching business based in Tempe, Arizona.
Troy is often referred to as "the MacGyver of coaching" for
his unique ability to build effective fitness programs
using only the most basic equipment. For more articles and
instructional video, visit
http://www.andersontrainingsystems.com
To Read the ATS Weekly Blog go to:
http://troyats.blogspot.com/
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