EXERCISE BENEFITS FACT OR FICTION?
The truth is that losing belly fat is like any other kind of weight loss – you need to ramp up the activity in your day to see results. The important thing is getting started.
Spot-reduction works
FICTION
While recent research suggests visceral fat may respond to certain dietary and lifestyle changes, you cannot spot-reduce belly fat alone. Diet and exercise will promote weight loss from all parts of the body but you generally lose fat in the reverse order to which you put it on. So, if it goes on your backside or belly first, these are the last places you’ll see it disappear.
Belly exercises won’t give you a six pack
FACT
If you’re carrying excess tummy fat, any strengthening you do to your abdomen will be hidden until you can shed kilos. However, strengthening your abdominal muscles will improve your posture (which can have real benefits for aiding or preventing back pain), and so you stand taller. This makes any tummy you have look less saggy than if you’re hunched in an S-shape.
All movement burns energy
FACT
Lots of regular incidental movement will boost your metabolism. Make the saying, ‘A little bit of something is better than a whole lot of nothing’ your mantra. Walk instead of driving and stand while you’re on the phone. Make these actions part of your daily routine.
The exercise ‘after burn’
FACT
It’s true! After a 45-minute brisk walk, your body can continue to burn kilojoules vigorously for up to an hour. With an intense 30-minute workout, this benefit can last for up to four hours. Exercise is also a great way to lower blood glucose levels, as the effects of a workout can last up to 16 hours, reducing your insulin needs and, over time, your weight.
Ab machines will trim your tummy fast
FICTION
Equipment targeting specific muscle groups won’t fast-track weight loss, but physical activity will. A good exercise routine doesn’t require expensive equipment. In fact, your best weight-loss tool is your own mind: willpower is free, doesn’t rust and comes with a great rewards program.
Getting a little breathless is good
FACT
Just picking up the pace when you’re walking will push your body to burn more energy. Over time, it will raise your fitness level. Choose an activity, such as walking up a hill, then walk at a pace that makes you a little breathless.
You’ll soon find it gets easier and you’re not panting as hard. When you’re ready, push a bit harder. Approaching fitness in small steps like this is the most sustainable way to get fit and stay fit. ■