Cinch It

GETTING SMALLER IS A GOOD THING... WHEN IT COMES TO YOUR WAIST!

BY MIKE DONAVANIK

When we hear something is small on a man, it usually isn’t a sign of good things to come, except if he has a small waist. Then things are probably looking quite well, not just physically but physiologically.

Men with smaller waists tend to live longer, healthier lives, and are likely to have a sex life to match. The smaller your waist, the less likely you are to have health problems. The bigger your waistline, especially 37 inches or more, the more likely you are to develop type II diabetes, heart disease, and other physical health issues.

When you have a bulging stomach, you are impeding the function of a lot of your bodily organs. When fat is being pushed against your stomach, heart, and intestines, it uses more energy and makes it a lot harder for your body to function properly. It puts added stress on your body’s systems. With a “gut,” your body fat is also higher. With a high body fat percentage you may already have, or are on the road to having high blood pressure, high triglycerides, low levels of HDL “good” cholesterol, very high levels of LDL “bad” cholesterol, and clotting abnormalities.

Type II Diabetes can also become a problem due to a large waist. This is due to the development of insulin resistance. All the cells in our body are powered by glucose. To prevent glucose from being flooded into the system our body uses insulin, a hormone in the body that regulates glucose uptake. But cells can stop responding to insulin, flooding your blood with glucose increasing your risk of diabetes. In a recent study, 50% of those with waists 39 inches and higher, tested positive for insulin resistance.

Physically, someone with a bigger stomach is more likely to have low back pain due to a lack of abdominal strength, and will have added stress put on their knees due to being overweight. It can even cause erectile dysfunction. With a high body fat percentage, high cholesterol, and/or high triglycerides blood flow to “certain areas” can be hindered, leading to a not-so-great sex life.

To lessen you chance of developing any of these health risks, keep your belly small. It will help cut back on many health problems that can arise later on in life, plus a more toned stomach makes for better eye candy. With a smaller stomach you are likely to have more confidence because you will feel better physically and mentally, your body will function more efficiently, you will feel more confident and less self-conscious, and even have better sex!

The key to keeping your waist small and stomach tight is simple. Move more and eat less. You need to burn more calories than you take in, in order to reduce body fat. When exercising, think total body exercises to burn more calories. Focus on strengthening your core, so you keep your abs and low back strong. This will help reinforce proper posture, giving you a leaner appearance by just simply standing up straight. Do moderately intense cardio for 30 minutes a day, five days a week. Or do vigorously intense cardio 20 minutes a day, three days a week. Your cardiovascular system will benefit from it by becoming stronger and more efficient, lowering your risk of heart disease. Doing cardio will also release endorphins decreasing your levels of stress.

So get that body fat down, eat less, and move more, lower your risk of heart disease and diabetes, keep exercising and doing cardio, lose those inches in your abs, and increase your libido! Now doesn’t being smaller sound better?

Mike Donavanik is a Certified Personal Trainer and Performance Enhancement Specialist. He trains out of two private studios located in West Hollywood and Pasadena. Mike also offers in-home training. Call 626/905-5413 or visit www.mikedfitness.com for more information

Exercises to Help Slim Your Waist

Ball crunches target your entire core muscle group. Start by sitting on the ball. Slowly roll down until your thighs and torso are about parallel to the floor and your lower back is supported on the ball. Then cross your arms over your chest, making sure your feet and knees are inline—about hip width apart. Now contract your abdominals while curling your torso to about 45 degrees, and hold for about a one count. Then slowly lower your torso back down returning to the starting position.

Bicycles work your entire abdominal group, especially your obliques. Lie flat on the floor with your lower back pressed into the ground. This will engage your abs and prevent any low back pain. Bring your hands beside your head. Lift your knees to about a 45-degree angle and slowly go through a bicycle pedaling motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep the movements, along with your breathing, slow and controlled.

Reverse crunches primarily work your lower abs a.k.a. “the pooch.” Lie on the floor with your abs engaged, pressing your lower back into the ground. Place your hands at your side or slightly underneath your butt. Cross your ankles and bring your knees to about 90 degrees. Once in the starting position, contract your abdominals, reaching your legs toward the ceiling. Your butt and hips should lift off the ground slightly. Then slowly lower yourself down to starting position while keeping your abs contracted.

Windshield wipers target your abdominals and obliques while giving your lower back a great stretch. Begin by lying down on your back, arms out to the side in a T-position, palms facing down. Lift your legs so they are perpendicular to the ground. Then, keeping the movement slow and controlled, lower your legs from left to right, in a “windshield wiper” motion. Make sure your feet stop short of touching the ground.