Some men and women, especially over the age of 40 have something in common, their midsections keep getting rounder by the year; the Beer & Pot Belly! Why? What is this fat? What can this fat gain do to you? How can you combat this and get the mid-section back to your younger years? The Mid-Range Score: The below measurements are what we use with our clients called “Mid-Range Score”. When you are done taking these measurements, total up the inches and that is your starting point score. IMO, this Mid-Range score can ADD years to your life as the inches come off, bringing vitality and energy back that was lost with a high mid-range score. We have proven this Mid-Range score in conjunction with individualized nutrition, workouts, cardio and lifestyle programming produce massive results! Our clients see huge inches lost and have to purchase many brand-new wardrobes to go with their new physique! Yes, our clients love their new physiques and buying new clothes, that is the cool part to them. To us, we know that those inches lost have added years to their lives and energy like they used to have! We know they will have a new lease on life moving forward, those are what excite us. This Mid-Range Score Trumps the body weight scale as you are actually doing positive health improvements! If you follow only bodyweight, this could be done absolutely wrong, stripping muscle off, not fat, decreasing hormones, harming your body, then gaining the weight back! Get this total number down and start to feel the positive effects in many areas!
Mid Range Measurements: all tape circumference measures.
- Waist = this measurement is the smallest curve around your midsection. Yes you will have to look in a mirror for the smallest part. This measurement will be one that moves downward as you drop inches on your waist.
- Belly Button = take this measurement 1” below the navel. This measurement takes into account the obliques aka Love Handles and the low back AKA Muffin Top.
- Hips = the widest point on your hip’s aka butt. Look in the mirror and locate the widest point of your glutes, take the measurement around this location.
*NOTE: when taking measurements, do not indent the skin by pulling too tight. Additionally, make sure the take is always level with the floor.
What is Visceral Fat, the silent killer: Visceral fat is body fat that is stored deep within the abdominal cavity. This fat is molded around a number of very important internal organs such as the liver, pancreas and intestines. This deep fat pushed out the abdomen, making the stomach rock hard to the touch.
Subcutaneous Fat This is the fat that resides just under your skin on top of your muscles.
Health Risks: Hypertension, type 2 diabetes, metabolic damage, inflammation, insulin resistance, low back pain…pretty large scary negative list, I will stop here.
How do you get Visceral Fat: *Remember to build up visceral fat takes years of not being optimal or consistent with your health, rather more consistent with the below negative measures. Like we always preach, “consistency wins either negatively or positively”. Being sedentary Eating in a caloric surplus (aka overeating) Irregular eating patterns High Stress and high cortisol levels Poor gut health High processed diet High sugar and binge eating Excessive alcohol consumption Yoyo dieting (diet for a few weeks then binge eat for a few months aka fall off) Unhealthy lifestyle Vitamin and Mineral deficiency (most adults do not even take Vitamin D, K2, Multivitamin, Omegas just to name a few) Dehydration (most adults are always dehydrated adding more stress to a massively stressed out body)
How to start combating Visceral Fat and improving your Mid-Range Score: Get a qualified nutrition coach, get help! Get your blood work done and have it broken down to you by your nutrition coach or hormonal Dr. Get exercising and moving more Daily! Start small here if you have been doing nothing. Fix your gut! You are what you digest. The gut is the body’s second brain, if this brain is damaged it is sending the wrong signals to your body and not working optimally causing more stress! Eat protein with every meal. Eat veggies and fruits (hate veggies, find a Greens Powder) Eat whole nutrient dense mother earth carbohydrates Eat health fats: nuts, seeds, oils, omegas Kick the boxed and high processed foods out! Fix your gut! Get on the proper vitamins and minerals. Start a Probiotic…..to fix your gut! Kick the high sugar drinks and foods. Kick the high trans fat and hydrogenated fatty foods Lower your alcohol consumption to the appropriate levels to see the success you want. Fix your lifestyle. Be around healthy people, get away from the toxic people. Build the Fit-Style that works for you. Hydrate! More H2O! NEED HELP? Contact us, we would love to set up your initial consultation and being your fitness and health journey. sculptedbybrandt@gmail.com
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