Tuesday, December 22, 2009

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Tighten up that waistline This article is about building a fit, lean waistline. Strap yourselves in; I've got a lot to say. We can hardly deny the fact that this world is in trouble. And I'm not sermonizing about recession or the conflicts that are taking place in our country. I'm talking about world health and the burgeoning problems we are having with our poor eating and non exercising habits, and the problems that arise from our overall self-neglect. The term globesity is getting a lot of air these days. We are getting heavier and heavier and not only do we look awkward, but our health and life expectancy prospects are well and truly in the toilet. It's a fact that being just 10 or 15 pounds overweight puts our health in jeopardy. For the rest of the year, I'm talking and challenging those of you who are between five and 20 pounds overweight. This is not a super plan for the obese or super obese. If you fit into this category, see your doctor and get a "go ahead" to start exercising and eating healthy. The best way to get started is to begin walking 200 yards and increasing the distance by 100 yards a day. As the weight peels off and your fitness level improves, you'll soon be ready for boot camp, weight training and light jogging. Getting those stubborn last pounds off has to be one of the most frustrating tasks. It seems that the flab around our waists are a permanent feature of our bodies. But enough of this grumbling. I am going to give you a five-point plan to beat this flabby-waistline-love-handle-syndrome-thingeee into the ground. You're going to leave those excess inches somewhere among the dust at the back of St. Augustine's staircase; and you're going to do it in 5 to 7 short weeks. Wow. POINT ONE: Ask yourself if a fat-free, sleek, tight, firm midsection is something you really, really want. Acquaint yourself with the fact that its attainment will take some commitment and discipline that you haven't managed to muster in past attempts; at least not for long. However, also remind yourself how you will feel when you finally achieve that waistline that shouts true fitness is in da house. POINT TWO: If your mind is primed for the task at hand, then now is the time to commit. When you actually commit to an action, something amazing happens. Your attention, passion, energy and focus are realigned to the achievement of a common goal. And when this occurs, magic happens. Expect a miracle. With all your powers and energy pointing in the same direction you can achieve anything. POINT THREE: Your nutrition plan (and you do need to have a plan) is vitally important to both your health and appearance. Clean eating is fundamental to everyone on the earth. Eat foods that are as near as possible to how nature made them. Avoid all those packaged foods that man has had his hand in manufacturing. When man gets involved with refining, packaging, engineering and manufacturing foodstuff, you know we are going to get sick. How can it be anything else when the "powers" are adding preservatives, coloring, sweeteners and a superb abundance of nasty chemicals to the majority of foods available at the local grocery store? Keep sugar, salt, and Trans fats n See Tighten on L10 as low as possible. Build your diet around oatmeal, brown rice or cream of rice, sweet potatoes and whole grains. Eat several servings of veggies everyday. Get your protein from grilled skinless chicken breast, fish, quinoa, egg whites, tofu, soy beans, nuts, tuna, seeds and bison. Soups, if desired, should be broth-based and not cream-based. POINT FOUR: Got any bad habits? Obviously drugs are out. So is smoking. And, I know you'll hate me for this, but booze has to be severely limited. (It's all sugar.) You can't drink on a regular basis and lose fat (unless you drink alcohol). If you're not sleeping a minimum of seven hours nightly, you are most likely sleep deprived. Not getting enough sleep can stop you from losing your excess flab. Ironically, too much sleep has the same negative effect. That's it. Now go to town and trim that midsection to the tightest it's ever known. Never give in, no matter how hard it gets or hurts. POINT FIVE: Start exercising your waistline with a new commitment to getting real results. Train your abs every almost every other day. Don't miss your regular workouts. Keep your repetitions at 15 to 30 each set and 30 to 50 depending on your level of fitness each set. Work at the exercises I've described during every workout. Beginners should perform one set only; intermediates can go to two sets each exercise and advanced trainers can go all out by performing three to four sets of each exercise. Fitness instructor Natasha Brown's column provides routines, training, motivational and spiritual tips to enhance student athletes, senior citizens, the physically challenged and elite athletes. Contact her at 552 - 7182 or at natbrostudio@hotmail.com or gmail.com Always consult your doctor before starting an exercise routine. Monday, November 23, 2009