When Getting Smaller Is A Good Thing
EDITOR’S NOTE: Please join us in welcoming Mike D. as our new fitness columnist. Mike is certified by the National Academy of Sports Medicine (NASM) and the Aerobics & Fitness Association of America (AFAA). He also holds an advanced certification with the NASM as a Performance Enhancement Specialist and is currently finishing up his BS in Kinesiology at California State University Fullerton. He has also worked as a physical therapy aide in clinical and sports performance settings. Mike currently trains with clients in Southern California and can be reached at mikedfitness.com.
When we hear something is small on a man, it usually isn’t a sign of good things to come. Except if that something small is his waist. Then things are probably looking quite well, not just physically but physiologically.
With Christmas and the New Years upon us, there is a lot of temptation around. Holiday parties with cute guys, co-workers, and the like all around – not to mention the temptation of added calories from sweets and alcohol.
During these joyous and festive times, between November and December, people tend to gain about 4 pounds. Now this may not seem like a lot, but the weight gained is generally added weight that never comes off. We all set New Year’s Resolutions, but how many of us actually follow through with them?
I’m not saying we shouldn’t fall into temptation, but let’s limit how many times we actually eat, drink, or…sleep with it. There are a lot of health factors that come with weight gain, so why risk it?
Men with smaller waists tend to live longer healthier lives, and are likely to have a sex life to match. The smaller your waist the less likely you are to have health problems. The bigger your waistline, 37 inches or more (some consider that already too big), the more likely you are to develop type II diabetes, heart disease, and other physical health issues.
When you have a bulging stomach, you are impeding the function of a lot of your bodily organs. When fat is being pushed against your stomach, heart, and intestines, it takes a lot more energy and makes it a lot harder for your body to function properly. It puts added stress on your body’s systems. With a “gut” your body fat is also higher. With a high body fat percent you may already have or are on the road to having high blood pressure, high triglycerides, low levels of HDL “good” cholesterol, very high levels of LDL “bad” cholesterol, and clotting abnormalities. Not a good thing.
Physically someone with a bigger stomach is also more likely to have low back pain due to a lack of abdominal strength, and will have added stress put on their knees due to the extra weight being carried around. It can even cause erectile dysfunction. With a high body fat percent, high cholesterol, and or high triglycerides blood flow to “certain areas” can be hindered, causing a not so great sex life.
To lessen your chance of developing any of these health risks, keep your belly small. It will help cut back on many health problems that can arise later on in life, plus a more toned stomach makes for better eye candy. With a smaller stomach you are likely to have more confidence because you will feel better physically and mentally, your body will function more efficiently, you will feel more confident and less self conscious, and even have better sex!
The key to keeping your waist small and stomach tight is simple. Move more and eat less. You need to burn more calories than you take in, in order to reduce body fat. When exercising think total body exercises to burn more calories. Focus on strengthening your core, so you keep your abs and low back strong. This will help reinforce proper posture, giving you a leaner appearance by just simply standing up straight. Do moderately intense cardio for 30 minutes a day, 5 days a week. Or do vigorously intense cardio 20 minutes a day, 3 days a week. Your cardiovascular system will benefit from it by becoming stronger and more efficient, lowering your risk of heart disease. Doing cardio will also release endorphins decreasing your levels of stress. And did I mention that for every 20-25 lbs lost you gain about an inch down there?
So get that body fat down, eat less and move more, lower your risk of heart disease and diabetes, keep exercising and doing cardio, lose those inches in your abs and love handles, and grow a couple inches down there! Now doesn’t being smaller sound better?
I will be bringing you more fitness tips and workout suggestions in the months to come, with some including photos and videos. If you have any questions about me, working out, or general health feel free to contact me through my website at www.mikedfitness.com.
Happy Holidays. — Mike D.
