How to Spot Reduce Fat

It has been known in the fitness industry by savvy trainers for some time that doing hundreds of crunches does not ‘spot reduce fat’ around the mid section, lunges, squats and running, whilst great forms of exercise do not specifically reduce fat on the legs etc, you did know that didn’t you?  The good news is cutting edge scientific research has found in the last decade or so that knowing a persons specific hormone balance, we can possibly optimize their body composition, following site-characteristic protocols. Here are four example indicators:

1. Fat around thighs indicates high estrogen levels, very common in today’s world full of plastics and xeno-estrogens(biological estrogen mimickers).

2. Fat on the front of the tummy or umbilicus represents high or imbalanced Cortisol or stress hormone problems, again modern day stressful lifestyles!

3. High levels of Insulin are shown in Fat storage areas around the ‘love handles’ this is a reflection of blood sugar problems and poor diet.

4. A poor Thyroid function and high goitrogen levels can commonly lead to high levels of Fat storage around the neck, mid back and low shoulder blade area.

5. The fifth clinical pearl is that high Androgen levels, promote Fat storage around the upper arms and mid-section area.

If all this sounds complex, the real solutions are healthy, regular levels of exercise and following a good balanced diet and stress management, you can’t beat your body into submission, it just doesn’t work. Work smart, not simply hard. The truth is you can get better results with the same time spent working out, sounds good doesn’t it? If in doubt speak to someone about your nutritional intake!

Excess levels of hormones found in the body are not being processed correctly by the liver, usually due to stress and poor diet, genetics does play its part but normally the former two are more influential. Laboratory testing is usually the best way to find out your hormones levels, and ‘If you’re not assessing, you’re guessing’ as a teacher of mine likes to say. Speak to your GP or a qualified Nutritionist if you need clarification. Again I’ll stress the importance of balancing stress, nutrition and exercise, they are key in getting the body you deserve.

1. High lower body (upper thigh skin fold and gluteal fold) fat measurements; indicate high amounts of so-called Alpha-2-receptors, (more common in women) plus high levels of estrogens. The recommended treatment for this would be clearing the liver from high circulating levels of estrogen. Also by locally blocking alpha-2 receptors we maximize fat loss, and minimize fat accumulation.  I also suggest the supplements indole-3-carbinol, (found in Broccoli type vegetables) as an estrogen detoxifier, as well as some isoflavones and calcium d glucarate. A healthy liver naturally cleanses the body of unwanted hormones so keeping it healthy is paramount.

2. High umbilical (abdominal) skin fold measurements alarmed health care professionals because one study consisting of 30,000 women over a period of 12 years discovered that women with higher umbilical fat measurements, (abdominal fat accumulation) were more likely to develop heart disease than other ordinary overweight women. As I mentioned before, this group had to deal with high stress and chronically elevated cortisol. Stress reduction and regular sleep patterns are key. Also the supplement phosphatydylserine has shown a dramatic reduction of circulating cortisol, (as well as improved mood, memory, and motivation ­ to fight stress and depression). Fish oils rich in essential omega-3 oils and Liquorice Root, which helps the regulation of cortisol production. Glycyrrhizin is a component of liquorice, which is capable of inactivating cortisol. Another good idea for any person belonging to this particular group is to limit (reduce) their caffeine and simple sugars consumption. These are factors that could impact (increase) their levels of cortisol in the body.

3. People with a high, mid-axillary (upper outer lat region) fat measurement, usually have some form of thyroid problem. This can measured in blood test by your GP. The supplements that I recommend to treat this particular problem are: the Ayurvedic herb Guggul, which stimulates synthesis of T3, the active form of thyroid hormone. Also a good choice would be a Bladderwrack a natural source of Iodine, Zinc and Selenium, all responsible for thyroid hormone production. Finally, Ashwaganda and Coleus root(a member of the mint family) both used frequently to stimulate the thyroid gland.

4. If a supra iliac (love handles) skin fold is high, then the person could have a circulating insulin problem, so a glycemically balanced diet is recommended here. Take frequent smaller meals, consisting of essential fats and high fibre. Supplements such as chromium, fenugreek and flax seeds will control levels of blood sugar and insulin. So, to remind you once again of the importance of good nutrition as it makes your life in the gym much easier or the body you have much stronger and healthier!

Speak to Guy about creating a balanced nutrition plan to suit your personal needs with the possible inclusion of testing, and the recommendation of certain herbal supplements.

Call on 07980 865 892

References:

Your guide to Healthy Hormones 2003 – Dr D Kalish,

The Body Typing Diet 1999 Dr Sandra Cabot

Biosignatures Information 2005 – Poliquin Performance Institute