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of future pregnancies. And there
is no specific age in which excess
weight or flabby abs begins to
manifest as each individual is
different. However, he adds that
from the age of 37 onwards both
males and females are said to
have a substantially decreased
physical activity level which can
lead to a greater fat percentage
in the body therefore contribut-
ing to excess weight around the
abdominal area.
Truncal versus
Truncal obesity, explains Garrett,
is a form of obesity where the
excess weight that an individual
carries is located only on the
truncal area; for example, around
the persons mid section and abs.
“The difference between the two
is that truncal obesity is far more
serious and dangerous for the in-
dividual than flabby abs,” he says.
“Obesity can be measured by
your BMI (body mass index) and
an individual that has a BMI over
30 is classified as being obese.”
Being obese is a very serious/
dangerous situation to be in due
to the amount of linked diseases
to obesity. Having said that, Gar-
rett reiterates that having flabby
abs can also be very dangerous
because the fat that sits on the
belly—known as visceral fat-
-surrounds the abdomen and is
the most dangerous fat on the
body. Similarly with obesity, this
has been linked to a number of
health problems such as heart
disease and type 2 diabetes.
According to Garrett, the main
reasons for the increase in the
number of people becoming fat-
ter or gaining flabby abs is due to
factors such as pregnancy, stress,
health conditions, not enough
exercise, and of course over-eat-
ing. “All of these are factors that
contribute to gaining weight,” he
says however stress is one of the
most common factors for getting
flabby abs. The body has such
great blood supply in the ab-
dominal region; it also has more
receptors for the stress hormone
known as cortisol. “Cortisol
levels go through natural peaks
and troughs throughout each day,
however when you are constantly
under stress they stay at the same
high level,” he says and if this
level is constantly high, more fat
is accumulated in the stomach
region due to the number of
receptors there.
There are many foods which con-
tribute to flabby abs and knowing
what these foods are and trying
your best to limit their intake is
one of the best ways to combat
this problem. To help lose your
flabby abs, don’t skip meals or
turn to weight loss shakes. Start
to focus on a diet that eliminates
foods that have a high calorie
count such as sugars and fats. An
individual should be trying to cut
out as much sugar and fat as pos-
sible. Replacements for the items
high in fats and sugars should
be fresh fruit and vegetables
along with nuts and seeds. Small
changes can help make a enor-
mous difference to your overall
appearance and health.
The best advice that you can give
to someone to avoid ever having
excess weight or flabby abs, sug-
gests Garrett, is a combination
of regular exercise and a good
diet. “If you can manage three
weekly exercise sessions and can
have a balanced diet then there
is nothing stopping you from
having a well defined body and
no worries about gaining weight,”
he concludes.
Bicycle Crunch
Side Plank
Russian Twist
Lunge Twists
Low plank from elbows
Lying flat on your back with
your hands by your ears,
elevate your legs to a 90-de-
gree angle. Next, bring your
left knee towards your chest
and twist your right elbow
to meet it. Repeat this on the
other side. Also, as you bring
one leg in, stretch the other
one straight out.
Using one arm, either
your forearm or your
hand, line it up be-
neath your armpit and
stack your feet on top
of one another. Ideally,
you want to create a
“T” shape with your
Begin in a seated position with
bended knees and flat feet. Lean
back slightly with a strong straight
back and get into a comfortable
position, contracting your abs
muscles. Stretch your arms out in
front of you and twist the torso
from side to side. For more inten-
sity, tap the floor to the right of
your hip and then the left side.
Stand with your feet hip
width apart, knees slightly
bent, elbows bent 90 degrees
by hips. Then lunge forward
with right leg and rotate
torso and arms to the right.
Rotate back to the centre as
you quickly push off right
foot to return to the start.
Place your elbows
and forearms on
the floor beneath
your armpits and lift
your body off the
floor with your legs
straight. Hold this
position for one to
three minutes.
The Top five exercises to get rid
of those flabby abs
How long does it take to see results?
Seeing results when trying to shed excess weight or tone the
abdominal area can take a lot longer than you would imagine,
suggests Garrett. “Many people feel they should be seeing re-
sults straight away however how long it will take to start seeing
results really depends on the individual,” he says. “If the person
is exercising three to five times a week and is on a healthy diet
then you can start to see results within as little as two weeks.” If
however you are only exercising one or two times a week and
not really changing your diet then he says that it’s going to take
a lot longer to see any form of improvement.
Oct/Nov 2013