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Normal?
I've been working out a lot recently - mostly crunches and ab work, but I haven't been doing much cardio at all (I am doing that now). I feel like my abs are getting stronger, and I swear I can see the shadow of a decent set under all my fat (lol)
But if I tighten my abs I feel like there's MORE fat there. Or at least what's there is squishier.
I may be paranoid (it's a definite possibility), but if not, is this normal?
...am I weird(er than usual)?
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Well...no. It doesn't only depend on exercise. It depends on your eating style, too. That's mostly all there is to it. Eating tips:
(There's a lot, sorry!)
Decide how many calories your body needs to function each day.
This number can vary wildly depending on your metabolism and how physically active you are. If you're the kind of person who puts on 10 pounds just smelling a slice of pizza, then your daily caloric intake should stay around 2000 calories for men, and 1500 calories for women. Your body mass also plays a part in this. More calories are suitable for naturally bigger people, and less for smaller people. If you're the kind of person that can eat anything you want without putting on a pound, or you're physically active, you may want to increase your daily caloric intake to 3000-4000 calories, a little less for women. Also consider the more muscle mass you have, the more calories you need to function.
Don't fear fatty foods.
You need to consume fat from foods for your body to function correctly. However, it's important to choose the right kinds of fat. Most animal fats and some vegetable oils are high in calories and are high in the kind of fats that raise your LDL cholesterol levels; the bad cholesterol. Contrary to popular belief, eating cholesterol doesn't necessarily raise the amount of cholesterol in your body. If you give your body the right tools, it will flush excess cholesterol from your body. Those tools are mono unsaturated fatty acids, which you should try and get a lot of. These are the good fats, and they help lower the bad cholesterol in your body by raising the good cholesterol. Foods that are high in mono unsaturated fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these "good" fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease. Consider eating fish at least three times a week, sautéing vegetables in small amounts of olive oil, and grabbing a hand full of mixed nuts for a snack instead of a candy bar. There are also various supplements that contain these good fats that you can take daily.
Carbohydrates are important.
You need to eat foods high in carbs since they are your body's main source of energy. The trick is to choose the right carbs. Simple carbs like sugar and processed flour are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin to combat the overload. Not only is the excess insulin bad on your heart, but it encourages weight gain. Insulin is the main hormone in your body responsible for fat storage. Eat plenty of carbs, but eat carbs that are slowly digested by the body like whole grain flour, hearty vegetables, oats, and unprocessed grains like brown rice. These kinds of food not only contain complex carbs that are slowly digested by the body, but are usually higher in vitamins and other nutrients that are beneficial to the body and they are higher in fiber which keeps your digestive system running smoothly.
Eat larger meals early in the day.
Your metabolism slows down towards the end of the evening and is less efficient at digesting foods. That means more of the energy stored in the food will be stored as fat and your body won't absorb as many nutrients from the meal. Many American families tend to have their big meal at dinner time. The problem with this is your day is basically over and your body's need for energy isn't as great as it is early in the day. This large meal late in the day can also make you feel tired, and who wants to feel too tired to have fun now that the work day is over? Try eating a medium sized meal for breakfast, a large meal for lunch and a small meal for dinner. Better yet, try eating 4-6 small meals over the course of your day. That keeps your body fueled for the whole day without dumping a large amount of food into your stomach, which your body might have a hard time digesting.
Don't skip breakfast!
Many people do because they don't feel they need to eat breakfast, or they just don't feel hungry first thing in the morning. Research shows that people who skip breakfast are usually fatter than those who eat a well balanced breakfast. Although you might not feel hungry first thing in the morning, if you skip breakfast you will feel extra hungry come lunch time, making you more prone to overeating for your afternoon meal.
Make eating fun.
Avoiding simple carbs and fatty foods doesn't need to be boring. Have fun not only with the food, but with the meal. Eating with family and friends makes the meal more satisfying than eating in front of the TV or in the car on the way home from work. You will also eat slower when enjoying your meal which gives your body time to feel full before you burst a button. There are more creative cooking resources available to us than ever before. You can find great tasting recipes in magazines, books, and right here on the Internet. Eating baked fish three or four times a week can get boring, so do a little recipe hunting to find more exciting ways to prepare your meals.
Buy non-fat or reduced fat foods.
This is done not to avoid getting fat, because eating fat will not make you fat. And it's not about eating less calories. It's about control. Control over what kinds of fats you put in your body. For instance, olive oil has many health benefits, so buy non-fat or reduced fat salad dressing and add a table spoon of olive oil to the jar. You'll have a salad dressing that taste great, and is also better for your health. So buy the non-fat foods so you can replace the missing fat with "good" fats. Remember, you do need to eat a moderate amount of fat each day.
Give yourself a cheat day.
Cheating doesn't mean pigging all day on all the wrong foods once a week, it means enjoying a food you really love once a week. Have a couple slices of greasy pizza on Sundays, or a big slice of double chocolate cake on Saturdays. This cheat day will help you stick to the change in diet, and in some ways it's actually good for your body.
Avoid excess amounts of alcohol.
You know that heavy drinking is bad for your body, but it's also bad for your will power. A heavy night of drinking could send you to the fridge pigging out on all the wrong foods. However, many studies show that a beer or glass of wine a day is actually good for the body. Wine contains anti-oxidants which help fight illness and that moderate amount of alcohol can help you relax. Excess caffeine can also be bad for the body since caffeine stimulates your body into producing insulin in the same way that carbs do.
Exercise regularly.
Find a way to exercise that's fun. Even if it doesn't burn too many calories - like taking a walk in the park with your closest friends - what matters is that you stick with it in the long run. You may burn lots of calories slaving away at a treadmill, but if it's not an enjoyable experience, you'll probably lose interest after a few months...And that won't do your body much good!
Tips
Eating healthy will give you some health benefits, but you won't achieve the full benefits possible unless you exercise. Exercising doesn't have to be hard, and you don't even have to break a sweat. Just going for a short 30 minute walk four times a week will greatly improve your health.
If you consume more calories than your body needs each day, your body will store the excess energy as fat. In today's society, that excess body fat is unnecessary. We are no longer hunter/gatherers. Your next meal is as close as your local grocery store and we don't need extra energy stores to hold us over till the next meal.
Use extra virgin olive oil when cooking. It's more pure, and is better for your heart than other kinds of olive oil. The darker the better.
This takes patience. You won't see a drastic drop in your cholesterol level, energy level, or weight loss immediately. You need to give the changes in diet some time to kick in.
Have a positive and upbeat attitude. If you start your new diet thinking "This is something I HAVE to do," instead of "This is something I WANT to do," then you've already failed before you started.
Don't let a little cheating turn into a lot of cheating. Remember, nothing tastes as good as thin and healthy feels.
Adding whole unrefined grains to the diet can add valuable vitamins and minerals that would otherwise be lost, however it can completely upset our digestion as well. Many animals that eat grains have 4 stomachs they use to digest them adequately, and ferment them so they can uptake nutrients. Humans have only one stomach, and if you introduce grains without first fermenting or sprouting them you may experience digestive upsets. There are various anti nutrients in grains (like phytic acid) and enzyme inhibitors that will prevent mineral absorption and lead to deficiencies and digestive problems. To remedy this, take oatmeal and soak it the night before in a little bit of yogurt. This will make it taste slightly sour, but make it more digestible. Sourdough bread is also another good example.
Warnings
You should always consult your doctor before making drastic changes to your diet and your lifestyle.
Excess body fat is hard on your body. It's hard on your heart because it needs to work extra hard to push blood through your larger body. Your body builds extra veins that run through the extra body fat and has to work harder to push blood through those veins.
Excess body weight is also hard on your muscles and joints. Carrying around extra weight puts more pressure on your knees, hips, and back. While this might not have a huge effect in your youth, you will feel it as you get older.
Any drastic change in your diet can cause constipation, so make sure you eat a lot of dark green leafy vegetables, or take a fiber supplement. The constipation will go away after a week or two, but you should consult your doctor if it continues.
Make sure there isn't a lot of food in your house that can tempt you. Give or throw away the foods you shouldn't eat.
As for maybe more exercise, if that will help you...here are some tips:
1. Set small, realistic goals. If you have a lot of weight to lose, try for 5 pounds, relax a bit and then go for 5 more.
2. Start a regular exercise program and stick with it. Don't be afraid of those sweat suits and Lycra pants!
3. Sneak in extra exercise in addition to your regular program. Park at the far end of the parking lot and walk; take the stairs instead of the elevator.
4. Eat low-fat, high-fiber foods such as salads and vegetable pastas. (Image 1)
5. Choose foods that you like. Learn to prepare healthful, low-calorie foods that taste good by checking healthy cook books for new recipes. Eating well doesn't have to mean eating dull. (Image 2)
6. Eat smaller, more frequent meals; this way, your body starts to increase its metabolism so that calories are burned faster. Also, mini-meals can prevent overeating.
7. Plan ahead. Keep the fridge stocked with healthful food and you'll be less likely to run out for high-calorie, high-fat junk food.
8. Keep a food diary. This will help you pinpoint where you can improve your diet. (Image 3)
9. Once you discover your favorite snack time, be sure to have plenty of healthful options available.
Tips:
Lose weight with a friend, or join a support group.
Avoid those vending machines by carrying around your own healthful foods and leaving pocket change at home.
Try oatmeal instead of cornflakes for breakfast - eating oatmeal can help reduce cholesterol levels, and its high fiber content even fills you up for longer.
Choose an exercise program that you enjoy, and don't shun the unconventional. For instance, did you know that regular vigorous dancing is exercise too?
Lose weight gradually - you are more apt to keep it off. A safe amount is 1 to 1 1/2 pounds per week.
Consult a doctor to find an exercise program that is best for you.
Warnings:
Crash diets can help you lose weight quickly, but most people gain the weight back. Some of these diets are also unhealthy and dangerous. If you choose to go with a specific diet plan, choose one that is medically credible.
If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended to be a substitute for professional medical advice or treatment.
Hope I helped!!
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