When Fitness is a Lifestyle

Having a Fat Belly is NOT Sexy and NOT Healthy

Now that I have your attention, it is time to talk about the serious nature of having a nice round pot belly. Everybody wants six-pack abs, but who wants to look like they have a small keg under their shirt. Putting vanity aside, did you know that carrying extra weight around the mid section puts you at a higher risk for developing heart disease, cancer, diabetes, high blood pressure, a decrease in your good cholesterol (HDL) and an increase in your triglycerides and bad (LDL) cholesterol?

Abdominal fat tends to be higher in women past menopause, and even more common in men. Even when men and women have the same percentage of body fat, men will have a higher amount of abdominal fat. Women tend to carry more fat in their hips and thighs. Studies have shown that people who drink alcohol and smoke cigarettes have a higher amount of abdominal fat (maybe that is why it’s called a beer belly). Some researchers believe that perhaps smoking can play a role in the distribution of fat in the abdominal area.

How abdominal fat affects disease development is unknown. Researchers believe that abdominal fat seems to be more active (which is not a good thing), and when it is released, it goes to the liver. After the fat goes into the liver, it is converted to VLDL (Very Low Density Lipoprotein), which then turns into LDL (Low Density Lipoprotein). Having a higher number of LDL’s can increase the risk for a heart attack. The liver instead of working on clearing insulin from the blood stream now must spend time metabolizing the fat. This, over a period of time, leaves the blood glucose and insulin levels high, setting the stage for diabetes.

As LDL’s rise, the nervous system responds by releasing hormones and neurotransmitters that increase the heart rate, increase blood pressure, and increase damage to the heart.

Different Types of Cholesterol

1. High Density Lipoprotein (HDL): The type of lipoprotein that transports cholesterol back to the liver from the cells. Made up mostly of protein. HDL is called the “good” cholesterol.

2. Low Density Lipoprotein (LDL): The type of lipoprotein derived from very low lipoprotein (VDLP) as cells remove triglycerides from them. Made up mostly from cholesterol. LDL is called the “bad” cholesterol.

3. Triglycerides: The chief form of fat in the diet and the major storage form of fat in the body.

Look...Are you at risk?

1. Waist circumference greater than 40 inches for men and greater than 35 inches in women, measuring one inch above the belly button.

2. Elevated triglyceride levels, greater than 150 mg/dl.

3. Reduced HDL’s, less than 40 mg/dl for men and less than 50 mg/dl for women. The higher your HDL number the better.

4. Elevated blood pressure a number greater than 130/85 mmHg. This is even being debated as to what is too high. My opinion is that anything 120/80 is going to put you at higher risk.

5. Raised fasting glucose levels. Levels higher than 100 mg/dl or previously diagnosed with type II diabetes.

6. Smoking. (duh)

So, now you are thinking, "all I need to do is buy one of those cool abdominal gizmos I've seen on TV and my stomach will magically disappear."  Not so fast!  Hopefully, by now you know that you cannot spot reduce. The fat around your stomach is not owned by the muscle. It is separate. I love it when people say fat turns into muscle and vise versa. That is like saying a cat can turn into a dog.

What you can do about it in just a few easy steps:

Step 1 - Commit to yourself and others that you want to make a positive change in your life.

Step 2 - Make a list of obtainable goals both short and long term.

Step 3 - Evaluate what you have been doing that is destructive to your happiness.

Step 4 - Realize that eating certain foods do not bring happiness, only temporary pleasure.

Step 5 - Get baselines on your metabolic rate and wellness levels.

Step 6 - Ease into an exercise program either at home or at a gym. (30 minutes is all you need)

Step 7 - Schedule follow up visits so you are accountable to someone.

Step 8 - Do the best you can! If you have a bad day, don't abandon the entire program. If you were driving to your dream vacation would you turn around and go home if you had a flat tire?

Client of the Month

I am Julie, a mental health therapist from Broomfield, CO.  I have a mild form of Cerebral Palsy which effects my balance and walking.  Over the years, my balance has increasingly gotten worst.  I never gave it much thought until I got my puppy, Brigader.  She is a large, active dog so I started looking for a way to help me handle her energy.  In the short time I have been with Functional Conditioning, I have noticed improvements in daily tasks like walking, picking-up items off the floor, and carrying dog food.  I know I still have work to go in order to reach my goal, but I am getting closer.  As a therapist, I know it is the little baby steps that help you reach your goals.  Most lasting changes never occur overnight, it takes time and hard work.