Sunday, January 30, 2011

What I did to get rid of belly fat (swimming and workout)

I wrote an article about my workout plan and knowledge about reducing belly fat, and Google Chrome/Facebook hang on me. I have to use a memory editor (HxD editor) to get back my almost finished article before I kill the Google Chrome. and the recovery was successful.

The last four months I have found out swimming or going to gym for two hours only once per week is not enough. The plan received an upgrade for long-term benefits.

My belly fat appearance is shrinking because of these workout assignments. For belly fat, there are two types: those that you can grab (just right under your skin), and those that you cannot grab (surrounding your internal organs, e.g. liver) However, seeing what-I-can-grab belly fat is disappearing, I know what-I-cannot-grab is also shrinking.

Endurance Benchmarks

In previously-mentioned non-stop condition, benchmarks were taken. All benchmarks were taken after non-stop swimming for 1 hour 30 mins, in a 25m pool:

40 sec 50m free style, 50m butterfly

50 sec 50m breaststroke

1 min 10sec 50m free style arms-only or kicks-only

Note: You don't get speeding tickets in any swimming pools.

Tips for losing belly fat

Pat: What I did:

Eat less but add even more vegetables,
Eating less but enough carbohydrate (no generous amount of rice, cheese, potatos)
Eat less calories than I spend.
No fast food, avoid pizzas, no candies, no high-fructose corn syrup, ditch high sodium food when necessary.
The only approved desserts are plain/flavored yogurt (does not contain gelatin), Nutrilite Energy bars, veggie salads.
Absolutely no drinking (red wine's Resveratrol/Non-Flavonoids/Flavonoids can be found on oranges, grape juice, apples, onions, tea and cocoa. Non-drinker did not miss out anything good things from red wine! [1][2] )
A done-right vegetarian diet (avoid all animal fat/seafood cholesterol altogether, instead, eat diverse kinds of fruits/vegetables, egg/milk/cheese are allowed [3])
Healthy dose of nuts and low sodium vegetable juice with pulp can curb some of the cravings when you are not hungry. Nuts provide healthy fats [8]. Vegetable juice gets you phytonutrients, antioxidant, vitamins. Watch out the sodium content in juices. Patrick does not recommend juices that are salty: more than 140mg of sodium per serving in juices. See [9].
Nutrilite Veggie Omega-3 (once a day derived from safflower/sunflower)
Nutrilite Double X (once a day, organic produce, multi-vitamins+minerals+phyto-nutrients)
A Nutrilite Rhodila or a Nutrilite endurance cube (taken before workouts to maximize physical performance/endurance)
Drink enough water to burn fat [6]
Sleep at least 8 hours a day[4][5]

Consuming healthy fat and enough carbohydrates is required for your body to function even if you are on diet. For more you can research the problem of "aggressive Calorie Restriction (CR)" and the effects of CR when it is not done right. Always consult your doctor/dietitian when you carry out some crazy diet/aggressive fasting plans -- the crazy plans may not work at all for you. Balanced diet is required for your body to function, the above suggested are all daily supplements approved by FDA and available in the United States. These products are to complement your regular exercises to get the best out of your exercises. Without your exercises, these products will not work the best for you.

My plan: All above are listed as habits. Long term, and unlikely to change in the future.

There are more than several cosmetic differences and habitual changes that are not listed here.


Calculate your body fat

US Navy method. See: http://lowcarbdiets.about.com/library/blbodyfatcalculator.htm [10]

Healthy body fat percentage charts

http://lowcarbdiets.about.com/library/blbodyfatcharts.htm [11]


More supplements would be (Take only what you need. There is really no need to take them all, seriously):

CLA (stops fat from forming, increases muscle retention, prevents some heart diseases)
carb blocker (stops the digestive system from absorption certain amount of carbohydrates, good for anytime you are eating out)
Slimmetry™ Dietary Supplement (Boosts weight-loss efforts with definitive results, when used with a low-calorie diet and regular exercise. In a clinical test, Slimmetry™ users on a low-calorie diet lost an average of 5.4 more pounds total body weight and 5.6 pounds total body fat than those taking a placebo)
Invisifiber Powder (additional fibers when you don't have enough)
Protein Powder (high quality whey protein)
Cholesterol Health (prevents the cholesterol in the foods that we eat from being absorbed in the gastrointestinal tract. Good for high Cholesterol-level people)
Glucosamine 7 (Joint health product. It has glucosamine and chondroitin in amounts clinically shown to help protect, lubricate, and cushion cartilage, along with more highly concentrated doses of manganese, boron, exclusive effective formula: 5-Loxin®, and OptiMSM®.)
Garlic Heart Care Formula (Many people use garlic to support a low-cholesterol, low-fat diet, and for cardiovascular support. This formula is odorless)

Patrick recommends specific Nutrilite products or its high-quality equivalents.

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Almost every expert agree with this on the Internet: Full body workout are more effective for burning fat. Therefore, spotted (regional) work out does not work. i.e. only crunching abs will not work. (Swimming is one way of doing multi-joint exercises.)

You need to get to the intensity that you cannot maintain your speech (need time to breath) when exercising to count as intense workout. Do not stop, but you can drink water/sport drink during workout. Keep hydrated during workout can burn more fat.

Though there is a dispute over the Internet about whether the belly(male)/butt fat(female) is the first or last to go away. However, if you are following the right way to burn fat, you know it is good. Then, you won't care where the fat will be gone first.

Workout Tips Summary

Keep full-body, multi-joint workout, diversify your sports to avoid untrained muscle blind-spot.
Reach the intensity that you cannot maintain your speech. Switch to less intense workouts or other workouts with same intensity when the set of muscles you are training is getting tired.
Do not take too much rest unless you gets uncomfortable (e.g. Nausea, light-headed, dehydrated, headache, heartburn, bleeding and many unlisted) or you will lose the intensity of your workout. Your workout should not be painful on your nerves.
Keep hydrated before, during, after workout [6].

Common Senses That Are Usually Ignored

Do not eat too full before workout. Especially true for any water sports, jumping and running.
Do not go to the gym more than 3-times a week (one hour each time) or your joints may get hurt. Swimming you can go everyday (Swimming has a lot less impact on your joints).
Always increases/decreases workout hours gradually to your schedule of this week compare to your last week. E.g. Do not stop for a month, and then try to brutally make up for what you missed in the last month. Your joints and muscles cannot adjust to that brutal changes.
When you prefer to increase your workout intensity, always increases gradually.
In the gym do not pick the heaviest weight that you can only lift once, lift the heaviest weight that you can lift for 8 to 15 times (always read instructions on the machines, maintain correct posture). The gym machines are for training your muscles repetitively, and they are not for breaking your joints.
Do enough warm up exercises before anything intense to prevent muscle cramp.

Exercises for people over 50s

Resistance Band workout


http://www.realage.com/shape-up-slim-down/workout-center/resistance-band-exercises

For Seniors


http://www.eldergym.com/exercises.html

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Citing: "There is no magic bullet, diet plan, specific food, or type of exercise that specifically targets belly fat. But the good news is belly fat is the first kind of fat you tend to lose when you lose weight," says Michael Jensen, MD, a Mayo Clinic endocrinology specialist and obesity researcher.

source: http://www.webmd.com/diet/features/the-truth-about-belly-fat

Citing: "Doing only sit-ups and crunches can actually cause the appearance of more belly fat, as the abdominal muscles grow in size and shape, they will push out against the fat, making it appear larger and thicker."

source: http://www.wikihow.com/Lose-Belly-Fat

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Pat: My conclusion is to go swimming for multi-joint exercises. In my case, swimming is the best deal that I have. Almost no machine in a gym train more muscles than in swimming. Swimming is easier on body: does not rely on gravity and less impact on joints compare to ground sports, water creates good resistance.

Pat: To burn fat, you need to focus on multi-joint exercises and stretching exercises. When you are fit, you can eat and workout differently.

Citing: "I'm sure you know by now if you've read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur. It's a myth that just won't seem to go away. The truth is, losing belly fat does NOT occur by doing exercises that target the stomach area. Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises..

Now don't get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back. But the fact is that direct abs exercises should only be a small portion of your workout routines. The majority of your time should be spent focusing on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back..

Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good. Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout. In addition, this also stimulates an increase in fat-burning hormones within your body. You simply don't get this type of metabolic and hormonal response by wasting most of your time with "abs-pumping" exercises."

source: http://www.truthaboutabs.com/losing-belly-fat.html

supporting articles: [7]

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References

Red Wine

[1] http://www.mayoclinic.com/health/red-wine/HB00089

[2] http://www.wikipedia.org/wiki/Resveratrol

Definition of Vegetarian

[3] http://www.ivu.org/faq/definitions.html

Sleep and Burn Fat

[4] http://www.realage.com/blogs/doctor-oz-roizen/best-way-to-lose-belly-fat-sleep-more

[5] http://www.realage.com/tips/weight-loss-secrets-good-night-sleep?eid=1098922006&memberid=24588389

Water

[6] http://www.realage.com/eat-smart/food-and-nutrition/how-much-water-do-you-really-need-references

Multi-joint Exercises

[7] http://www.1888articles.com/the-benefits-of-multi-joint-exercises-0x89d9uk29.html

Health Benefits of Nuts

[8] http://www.mayoclinic.com/health/nuts/HB00085

Low Sodium and Effects of Excess Sodium on Human body

[9] http://www.ext.colostate.edu/pubs/foodnut/09354.html

Calculate your Body Fat (US Navy method)

[10] http://lowcarbdiets.about.com/library/blbodyfatcalculator.htm

Healthy Body Fat Percentage Charts

[11] http://lowcarbdiets.about.com/library/blbodyfatcharts.htm
http://www.eldergym.com/exercises-for-the-elderly.html

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