Fitness Instructor Gives Tips For Dad’s For Next Father’s Day
- November 13, 2016
- Posted by: marlenedubois
- Category: CPR Training
This particular’s been getting worse every year. Father’s Day will be here before we know This particular. I’m not saying the actual day can be bad. I’m saying your dad can be getting worse every year.
There can be something called metabolic syndrome X floating around. This particular’s a scary condition. I had only heard about This particular up until today. So I decided to do a little more research on the subject.
I found some Great information on the American Heart Association’s website. They basically define the metabolic syndrome as a group of metabolic risk factors occurring in an individual person. The most common being:
Belly Fat- Excessive fat tissue around the abdomen
Atherogenic dyslipidemia (blood fat disorders, high triglycerides, low HDL cholesterol as well as high LDL cholesterol, which foster plaque buildups in artery walls)
Elevated blood pressure
Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar)
Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor’1 inside the blood)
Proinflammatory state (e.g., elevated C-reactive protein inside the blood)
People with This particular disorder have much greater chances for type 2 diabetes, heart disease, as well as stroke. although which’s to be expected since the top 2 risk factors due to This particular syndrome can be fat inside the stomach as well as insulin resistance. although various other reasons for the on set of Metabolic Syndrome X can be inactivity, growing old, genetics, as well as hormonal imbalance.
as well as This particular isn’t just a man’s problem, ladies! I focused more on Dads since Father’s Day just passed. However, the problem can be even more prevalent in women then men.
How can you tell if you have This particular? Well the American Heart Association as well as the National Heart, Lung, as well as Blood Institute have identified risk factors for you. If you have 3 or more of the following you have This particular. This particular info was taken strait through the website:
1. Elevated waist circumference: Men – Equal to or greater than 40 inches (102 cm)( Women – Equal to or greater than 35 inches (88 cm)
2. Elevated triglycerides: Equal to or greater than 150 mg/dL
3. Reduced HDL (“Great”) cholesterol:( Men – Less than 40 mg/dL( Women – Less than 50 mg/dL
4. Elevated blood pressure: (Equal to or greater than 130/85 mm Hg
5. Elevated fasting glucose:(Equal to or greater than 100 mg/dL
Don’t fret if you do land in ‘Metabolic Syndrome X’ Land. Even if you have just 1 or 2, or even all 5. Because This particular’s a lot easier to get back to a healthy you. Well, the answers are easy; the road might be a little difficult for some.
If you have any of these symptoms of metabolic syndrome X, the most common cause for them can be lack of physical activity as well as/or your diet sucks.
You knew I could be getting to which soon enough, right? Here are 6 tips which can help your Dad save his life. as well as Mom’s too.
1.) Lay off the Alcohol
This particular one can be right up their for dad’s. which big, huge beer gut can be neither attractive nor healthy.
Alcohol can be empty calories. Period! This particular’s a toxic substance to your body. Toxic things are not supposed to be in there. although, here can be some Great news about alcohol as well as fat calories: A very tiny percentage of the alcohol calories you drink are turned into fat. This particular’s inside the single digits. although the problem with alcohol as well as This particular’s calories can be which when consumed This particular reduces the amount of fat which your body can burn off for energy.
Why does This particular happen? This particular comes down to a substance called acetate. Acetate levels rise sharply after alcohol can be consumed. This particular substance pretty much tells the body to STOP burning body fat ASAP. as well as yet another problem can be the body starts generating another substance called acetyl CoA. This particular causes the body to actually start generating more body fat.
An interesting fact about your body as well as alcohol can be which This particular can only process about .5 to 1 ounce of alcohol per hour. To the body This particular can be a toxic substance. as well as This particular’s extremely hard for the liver to perform all of This particular’s regular functions, as well as even more so when alcohol can be added to the mix.
If you want to be lean you got to lay off the alcohol or severely reduce This particular. This particular isn’t my opinion, This particular’s a fact.
2.) Lift weights with your big muscles Attention Dad’s! You are not bodybuilders! So why do you follow their ridiculous routines?
If you want to burn fat all over your body you need to train your big muscles with big exercises.
Big muscles are your thighs, back, chest, shoulders, hips, as well as butt. Big exercises are squats, deadlifts, rows, overhead presses, pushups, presses, pull-ups, as well as swings.
Anything which involves lots of muscles working at the same time. Doing Arnold Schwarzenegger concentration curls for 4 sets of 12 can be not going to burn a whole lot of fat. The exercises I just mentioned will actually reduce your belly fat more then sit-ups or crunches. Why? Because you can’t spot reduce. Sit-ups or crunches only work your abdominals. An exercise like squats, the King of all exercises, work your quadriceps, hamstrings, glutes, calves, low back, upper back, as well as abdominals. Lots of muscles equal’s lots of fat burned as well as lots of calories burned.
as well as the last point can be don’t be a sissy. Lift big weights. A heavier weight equals more muscle. More muscle equals more fat burned as well as higher metabolism.
3.) I Will Not Isolate
We’re still on your workouts for today. I covered This particular a little inside the previous section. Isolation exercise will not get the job the done in terms of reducing your belly as well as overall body fat.
Crunches as well as sit-ups are isolation exercises. Those are 2 of the bigger offenses people make in workouts. The various other could be biceps training. The biceps are such a tiny muscle compared to various other muscles of the body. as well as besides they get plenty of training through doing heavy back movements like rows, as well as pull-ups.
various other isolation exercises which you are wasting your time with are pretty much any machine movement isolating you to just one or two body parts. Triceps kick backs, forearm curls, cable cross-overs, shrugs, as well as calf raises. There’s a bunch more, although let’s keep This particular basic.
4.) Don’t Forget To Warm-Up!
You’re not a kid anymore. You can’t just go out as well as give This particular your all. Your muscles are older, your joints, your mind. This particular takes time to get things going today. You need to lubricate your joints as well as muscles to help prevent injury.
If you injure yourself, This particular will just be another set back. We don’t’ want which. Everyday in my bootcamp in Columbus we go through a 5-10 minute warm-up. Here’s a quick one you can do before your next workout. Perform each exercise :20-30 with minimal rest in between, repeat two times.
1. Jumping Jacks
2. Arm Circles
5. High Knee Run in Place
6. Lunges having a twist at the bottom
5.) You will probably need some professional help as well as/or advice
Everybody can be busy. Dad’s with kids still inside the house probably even more so. You don’t have time to sift through all the information out their on fitness as well as nutrition. This particular’s hard to know what can be bad, what can be Great, as well as what you as well as your body need specifically.
Let’s say you find a routine online, looks Great. People swear by This particular. You give This particular a try after a week you’re sitting on the sideline having a bad back, or a bruised thigh. Later you find out the routine was for college athletes preparing for the NFL Combine. Whoops! A little out of your league.
which’s where a fitness professional will come into play. You wouldn’t perform a root canal on yourself after doing research on the Internet could you? I desire not.
Quit being so macho, dads. This particular doesn’t make you less of a man to join a bootcamp or hire a personal trainer. This particular actually makes you smarter because you have effectively contracted out your fitness needs. Just like you do your car repairs as well as various other things in your life. You can get more done today. Weather which can be playing with your kids, giving extra attention to your wife, going out with the guys, or watching the newest episode of CSI: Miami as well as cringing every time David Caruso says something. although ultimately more time for you.
6.) Your daily nutrition plan
Nutrition made simpler. Isn’t which what everyone wants. Well, I’m here to give This particular to you. Well, not completely. I’ll give you the basic template. Here This particular can be:
1. Eat breakfast everyday
2. Eat every 3 hours afterwards
3. Eat a lean protein source every time you eat
4. Eat 5 or more fruits as well as vegetables throughout the day
5. Focus on eating things which have only 1 ingredient
6. Drink lots of water
7. Take a multi-vitamin
8. Take a fish oil or krill oil supplement
How’s which? 8 Step Simple Nutrition Plan. Granted you have to fill This particular out to your tastes. although follow which basic template as well as the various other rules as well as watch the belly fat as well as Metabolic Syndrome X be a distant memory, or even avoid This particular completely.
Happy Father’s Day!