Cardio is Not the Only Tool to Blast Belly Fat
Cardio is Not the Only Tool to Blast Belly Fat
Sunshine and warmer weather are the perfect combination to get off the couch and get moving. Taking a brisk walk/run or riding your bike is a great way to get your heart pumping. And while the deer are shedding antlers, humans are trying to shed some of their winter weight … especially around their belly. Gaining weight in your stomach area can be caused by two S’s - stress and sugar - and over this past year we have endured plenty of stress and found comfort in foods you may not even realize are loaded with sugar.
When you experience stress, you release cortisol (the fight or flight hormone). Cortisol enables the body to mobilize fat and energy from other areas and direct them to the abdomen, where cortisol can make energy readily available for vital organs. Elevated cortisol levels also tend to make our body crave sugar for quick energy, and this perfect storm increases weight gain directly around your middle.
Adding extra cardio to your daily routine is an excellent way to reduce stress. However, to reduce stubborn belly fat, cardio is only part of the solution. A Penn State research group put participants who wanted to lose stubborn belly fat into three groups: a no exercise group, aerobic exercise only group, and an aerobic exercise and weight training group. All participants had their diets adjusted to include more fiber and less sugar and all lost around 15 pounds, but, the weight lifters shed six more pounds of fat than those who didn’t pump iron.
Other research on participants who don’t weight train as they adjust their diet shows that while they are losing fat, they are also losing muscle. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.
Plus, the term cardio shouldn’t describe only aerobic exercise. Circuit training with weights typically raises your heart rate at least 15 beats per minute higher than if you were to run at 60-70 percent of your max heart rate. Lifting also increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength-training workout, muscles need energy to repair their fibers.
So, during this spring season, get outside and move and add some weightlifting to your routine. If you are a beginner to this type of exercise, there are experts available at Core Performance that will help to teach you routines and form and motivate you as well. For more information about strength training check us out at www.coreperformancefitness.com
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Kim can be reached at 716-698-1198.
