Weight Loss Wednesday

Wellness Notes:Your Abs & Your Health

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You don't need six-pack abs to be healthy. But excess weight - especially around your mid-section - may indicate health risks down the road. Let's look at those risks and at how to shed pounds from your belly, whether it's for your health or your bathing suit.

What are the Abdominals?
The abdominal muscles are actually comprised of four muscle groups. What you think of as the 'six-pack' area is only the front. On either side of that area are the obliques, plus there are two internal groups of ab muscles behind those.
The abs help stabilize your spine. If you have lower-back pain, then weak abdominals could be part of the problem. The shape of your abs can also point out potential health risks; if you already knew that, well, the latest research shows that what you heard might be wrong.

Apples and Pears
The old wisdom told us that the shape of your body indicated your heart risks. Being pear-shaped (more weight around your hips and legs) meant a lower heart disease risk, while being apple-shaped (more weight around the middle) meant a higher risk. But it seems that's not quite right.

New analysis shows that any excess fat is bad for your heart. Researchers reviewed 58studies with a total of nearly 222,000 adults tracked for a decade or longer. The results, published in the journal Lancet this March, found that, when it comes to fat, it's not where, but how much, that raises your heart risk.

Still, belly fat is different than other fat. Your body stores and processes it differently. As a result, belly fat still indicates a higher risk of type-2 diabetes, an accompanying Lancet article noted. So apples do have greater health risks.

The Myth of Spot Reduction
Even though belly fat is different, you can't lose just belly fat - not with crunches, not with the latest infomercial abs gadget.

A toned mid-section requires ab exercises, yes; it also requires proper nutrition and a balance of cardio and strength training. Exercise builds muscle, but if you're carrying extra weight at your mid-section, you won't see that muscle.

These three steps can get the job done:
1. Cardio - Work up a sweat in a vigorous group-fitness class or on the treadmill, bicycle or tennis court. If you're trying to lose weight, plan to work your way up to a minimum of 30 minutes of cardio on most days of the week. You can do less, but your progress will slow.

2. Core work - Perform multi-joint exercises to work your core (i.e. your abs plus your lower back and pelvis). For example, push-ups - which work your chest directly, but engage your abs for balance - give you a twofer.

3. Eat well - For a flat stomach, you need a healthy, portion-controlled diet that emphasizes fresh veggies and fruit, lean protein and whole grains. A beer belly isn't just from beer; sweets, fatty meats and other low-nutrient foods also help pack on the pounds.

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