Healthy Living Magazine

by

You may have been slim and trim your whole life, but suddenly, as you started approaching your mid 40s to early 50s, you noticed something that leaves you scratching your head. Your belly is getting bigger. You could understand if it was caused by changes in your eating habits or exercise patterns, but nothing has really changed. So where did this mystery weight come from?

The truth is that the reason women gain fat during menopause is due to lack of estrogen from the ovaries. But fear not! There is one other organ that can produce estrogen. Fat! Fat cells can actually produce estrogen. So can your adrenal glands, which are walnut-sized glands that sit on top of the kidney.

Did you know that where you store your body fat is actually indicative of your hormonal profile? And your hormonal profile is really what dictates how you should eat, exercise and supplement. We see cases like these all the time in our personal training practice, so let’s explore what you should do to get rid of belly fat.

Exercise

The worst type of exercise you can do for belly fat is long-duration cardio. It doesn’t matter whether you’re jogging, swimming, cycling or rowing, it’s all the same to the body. Different types of training cause different hormonal responses. Long-duration cardio causes cortisol to rise. Cortisol is the stress hormone responsible for your belly fat. Do long-duration cardio, and you’re making the problem worse.

So what should you opt for? Opt for weight training that uses moderate weights and low repetitions. Alternately, you can take up tai chi, qi gong, or even dancing (provided they are not intense). Any activity that is light will help you get rid of belly fat.

Resistance training should be done in conjunction with whatever other activity you choose. There is one simple reason for that. Nothing improves your muscle strength and bone strength like weight training.

When a client going through menopause comes to our company seeking to get rid of weight, we mandate that she perform at least two weight training workouts. They don’t have to be extremely difficult, but they do have to be done.

Nutrition

Nutrition is such a tricky topic because “one man’s food is another man’s poison.” We know the basics of good nutrition:

• Don’t eat refined foods

• Drink minimal amounts of alcohol


• Eat some source of protein (ideally meat, fish or seafood) with every meal.


• Take in some healthy fats (like olive oil, coconut oil, sesame oil, etc.)


• Eat an abundance of veggies every day.


• Don’t drive yourself nuts. If you’re craving a “bad” food, just eat it, and get back on track. Worrying about having that food is probably worse than having that food.

Beyond the basics, listen to your body. Pay attention to what you eat, and how your body responds to it. This isn’t perfect, but it’ll get you pretty far. Here is what you’re looking for:

• Changes in energy levels

• Changes in ability to concentrate

• Changes in bowel movements

• Changes in sleep patterns

• Changes in skin quality

If you notice any changes for the worse, you may have eaten a food (or drank something) that doesn’t agree with you.

There are also more complex (and more accurate) methods that you can use to determine what to eat and what to avoid. The current gold standard is something called an MRT (mediator release test). This is a laboratory test that is run by select naturopathic doctors that tells you which foods you are reactive to.

Supplementation

I believe that just about everyone can benefit from supplementation. Whenever a new study comes out looking at whether a certain group of people is getting enough of a certain nutrient, the result always comes back short. Most people are deficient in most nutrients.

People under stress are particularly deficient in vitamin B5, vitamin C and tyrosine (an amino acid). These nutrients provide nourishment for your poor adrenal glands which are working overtime. Before menopause, all they had to worry about was producing stress hormones, and hormones that regulate water/blood pressure. During menopause, they have to do all that, and produce estrogen. More work requires more nutrients.

Remember, different areas of body fat deposition indicate different hormonal profiles. In our personal training practice, after measuring dozens of menopausal women, we know that certain supplements (and exercise protocols) work better for belly fat than others. Other supplements work better for love handles. And yet other supplements work well for flabby arms.

Lifestyle

Believe it or not, the thoughts you think and the feelings you feel have an impact on your body fat.

Whether it’s new-agey or not, I don’t care. I care about one thing and that’s results. I can tell you definitively that after tracking the body fat of dozens of people over years, I’ve had the opportunity to see how thoughts and feelings affect body fat.

Here is an interesting experiment that I ran: 
I had one client employ a number of different stress-management strategies in her life. I purposely told her not to change anything else (not her nutrition, not her exercise patterns, not her supplements, nothing). Sure enough, after we measured her body fat 4 weeks later, it was lower. Did it get her the dream body? No, of course not. But it sure did have an impact. This is just one case of many where I tried to replicate this experiment, and in the majority of people who did it, they noticed the same results. Body fat decreased as a result of “thinking better.”

My instructions to clients are very simple:

1. When something is stressing you out, always ask yourself “what can I do about it?” and write down a quick plan.

2. Before you go to bed, write down 10 things you were grateful for during that day. It didn’t have to be anything major. Little things count; something as small as “I’m glad that gentleman held the door open for me as I was entering the grocery store.”

3. Before you go to bed, write down 10 things that you are looking forward to the following day. Again, it doesn’t have to be anything major.

You now have some incredibly powerful information on how to deal with belly fat. Synergy is when 1+1+1+1 doesn’t equal 4, but equals 10. When you combine targeted training, nutrition, supplementation and lifestyle modifications, you have something that is greater than the sum of its parts.

So take this advice, and watch the belly fat melt!

Igor Klibanov is a personal trainer and fitness expert at Fitness Solutions. Email: igor@torontofitnessonline.com.

34 thoughts on “Battle the Mid-Life Bulge

  1. Hey, very nice blog. I came across this on Google, and I am stoked that I did. I will definitely be coming back here more often. Wish I could add to the conversation and bring a bit more to the table, but am just taking in as much info as I can at the moment. Thanks for sharing.

    Health And Fitness Courses

  2. certainly like your web site but you have to test the spelling on quite a few of your posts. Many of them are rife with spelling problems and I in finding it very troublesome to inform the truth then again I will certainly come again again.

  3. certainly like your web site however you need to take a look at the spelling on several of your posts. A number of them are rife with spelling issues and I find it very troublesome to tell the truth on the other hand I will definitely come back again.

  4. Great – I should certainly pronounce, impressed with your site. I had no trouble navigating through all tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or something, site theme . a tones way for your client to communicate. Excellent task..

  5. I’m writing to make you understand what a notable discovery my wife’s girl developed reading through the blog. She even learned such a lot of pieces, not to mention how it is like to possess a great coaching nature to make other people easily fully grasp some tricky things. You truly exceeded our desires. Thank you for showing these informative, safe, edifying and in addition easy thoughts on the topic to Gloria.

  6. Hola! I’ve been following your web site for a long time now and finally got the bravery to go ahead and give you a shout out from Kingwood Texas! Just wanted to mention keep up the fantastic job!

  7. I got this web page from my friend who told me about this website and now this time I am
    browsing this website and reading very informative posts
    at this time.

    Also visit my web site TonyQSangh

  8. Este site é realmente incrível. Sempre que consigo acessar eu encontro coisas incríveis Você também vai querer acessar o nosso site e descobrir detalhes! Conteúdo exclusivo. Venha descobrir mais agora! 🙂

  9. I just want to say I am just beginner to weblog and certainly liked this web page. Most likely I’m want to bookmark your website . You amazingly come with impressive posts. Thank you for sharing with us your website page.

  10. Pretty element of content. I simply stumbled upon your site and in accession capital to say that I get in fact enjoyed account your weblog posts.
    Any way I’ll be subscribing on your feeds and even I achievement you get admission to
    consistently fast.

    Also visit my site LukeFFedak

  11. You can certainly see your enthusiasm in the work you write. The world hopes for even more passionate writers such as you who aren’t afraid to say how they believe. At all times follow your heart.

  12. I simply want to mention I’m beginner to blogging and site-building and definitely enjoyed your website. More than likely I’m going to bookmark your blog post . You actually come with good articles and reviews. Thanks a bunch for sharing your website.

  13. I just want to mention I am very new to blogs and seriously enjoyed you’re web page. Probably I’m want to bookmark your blog . You definitely come with excellent posts. Bless you for revealing your blog site.

  14. I?d have to check with you right here. Which is not something I typically do! I appreciate checking out a post that will make people believe. Also, many thanks for enabling me to comment!

  15. Great goods from you, man. I have have in mind your stuff previous to and you are just too excellent. I actually like what you have acquired here, really like what you’re stating and the way in which you say it. You make it enjoyable and you still care for to stay it wise. I cant wait to read far more from you. That is actually a wonderful web site.

  16. I simply wanted to thank you a lot more for your amazing website you have developed here. It can be full of useful tips for those who are actually interested in this specific subject, primarily this very post. Your all so sweet in addition to thoughtful of others and reading the blog posts is a great delight in my opinion. And thats a generous present! Dan and I usually have enjoyment making use of your recommendations in what we need to do in the near future. Our checklist is a distance long and tips will certainly be put to excellent use.

  17. Hiya very cool blog!! Man .. Excellent .. Amazing .. I will bookmark your web site and take the feeds also…I am happy to seek out so many useful information right here within the submit, we want develop extra techniques on this regard, thanks for sharing. . . . . .

  18. Hello just wanted to give you a quick heads up and let you know a few of the images aren’t loading properly. I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same results.

  19. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why throw away your intelligence on just posting videos to your site when you could be giving us something enlightening to read?

  20. Simply desire to say your article is as amazing. The clearness to your put up is simply spectacular and i can assume you’re a professional in this subject. Fine along with your permission allow me to seize your RSS feed to keep up to date with approaching post. Thank you one million and please continue the enjoyable work.

  21. My brother suggested I would possibly like this blog. He was entirely right. This publish truly made my day. You can not imagine just how so much time I had spent for this info! Thanks!

  22. naturally like your website however you need to check the spelling on quite a few of your posts. Many of them are rife with spelling issues and I in finding it very bothersome to inform the truth however I’ll certainly come back again.

  23. Fantastic website you have here but I was wanting to know if you knew of any message boards that cover the same topics talked about in this article? I’d really like to be a part of community where I can get comments from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Thank you!

  24. Howdy! I could have sworn I’ve been to this blog before but after checking through some of the post I realized it’s new to me. Anyways, I’m definitely delighted I found it and I’ll be book-marking and checking back frequently!

  25. I feel that is among the such a lot important info for me. And i’m satisfied reading your article. However want to remark on some normal things, The site style is ideal, the articles is actually nice : D. Excellent job, cheers

  26. Youre so cool! I don’t intend Ive review anything similar to this before. So nice to find someone with some initial ideas on this subject. realy thank you for starting this up. this site is something that is needed on the web, somebody with a little originality. helpful job for bringing something new to the internet!

Leave a Reply

Your email address will not be published.