Those looking to lean up sometimes make the mistake of either cutting calories too drastically and/or they begin to overexercise in an effort to get rid of unwanted fat. Unfortunately, although body fat is lost, muscle is also lost in the process. This is because the body does not shed just one type of tissue. When weight is lost, it is a combination of fat, muscle, fluids and, if exercise and diet are extreme, bone loss.
The trick is to regularly engage in total body muscle building activity to keep the metabolism boosted 24 hours a day, and consume just enough healthy food to feed those muscles without going over. Any calories not used will be stored in the fat cells, which can be thought of as “holding cells” of energy. For some people, these fat cells can be disproportionately greater around the middle, which could be why you aren’t seeing significant definition.
Timing of meals. When possible, make the biggest meal of the day your pre-workout meal. The idea is to eat when you know you will have the greatest opportunity to burn those calories.
Allow time for food to digest before exercising.
Frequency of meals. Most experts agree that it is best to consume four to six meals daily, rather than a large breakfast, lunch and dinner. This helps to keep the metabolism revved and as long as meals correlate with energy needs, makes it easier to manage weight.
Abdominal training. You cannot get six pack abs by doing abdominal exercises. The reason for including abdominal exercises in your fitness routine is the same as working any other muscle group, that is, to help keep them strong. Properly conditioning the abdominals along with other muscles including the back and hips help to support the spinal column, increasing balance and stability and improving posture.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send email to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.
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