Ask the Trainer: MUFAs reduce body fat
Fitness expert Chris Freytag
Maintaining a healthy body weight through exercise and proper nutrition is key to good health. Sometimes, weight loss is necessary and for many, presents a challenge. But occasionally, weight loss is a bad thing. This week’s Ask The Trainer question comes from a reader who wants to enhance her hourglass figure, but is concerned that doing aerobic workouts will cause her to lose too much weight.
Get Your Rear in Gear reader: I am trying to eat more to get a more curvy figure (mainly on my hips) but at the same time I have excess belly fat I need to lose. I heard doing cardio would get rid of the belly fat but I am worried that I will get skinnier. What would you advise?
Chris Freytag: Here is the bottom line: you cannot “spot reduce” body fat. You cannot tone fat. You cannot tighten fat. The only way to get rid of and change body fat is the old-fashioned way – by doing cardiovascular exercise and eating healthy. When fat melts off your body, it melts off of your overall body, not just your arms or stomach or thighs. And everyone’s body eliminates body fat differently depending on a whole host of factors such as age, genetics, hormones, intensity of exercise, etc.
In your case, you want to eliminate some fat while simultaneously adding muscle. So you still need cardio exercise. Aerobic exercise at a moderate intensity trains your body to use fat for fuel more efficiently. Cardio exercise is also good for your heart and overall health. In addition, eating MUFA’s – monounsaturated fatty acids- such as olive oil, olives, nuts, seeds, avocados and dark chocolate have been linked to reducing body fat. Therefore, choose a MUFA with most meals and get moving.
However, while “spot reducing” body fat doesn’t work, “spot sculpting” does! What I mean by spot sculpting is to strength train focusing on specific muscle groups in order to firm that particular area. I am a huge advocate of strength training. Not only does it make you look better, but strength training and “sculpting” results in you feeling better and having more energy.
Change it up a bit by taking a Pilates class to sculpt your abs, or try using a stability ball while doing your ab crunches. If you exercise at home, try my downloadable CORE workout at www.exercisetv.tv/slimdown.
You can do all the sit ups you want, but if you have a layer of extra fat over your muscles, you won’t be able to reveal the toned and sculpted 6-pack underneath. The best approach to a flat belly is to combine a schedule of cardio exercise with a consistent strength training program and add MUFA’s to your diet.
Chris Freytag is a nationally known fitness expert on NBC-TV, the fitness expert for Prevention magazine, and author of 3 books. Chris holds a BA in Journalism and is a certified Group Fitness Instructor, Personal Trainer and Lifestyle and Weight Management consultant. Visit her website for more information about her products or exercise DVDs.
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