Can't Lose That Belly Fat? Here's Why...

 

Most people know that exercise is an important factor in natural weight loss, but the wrong kind of exercise for certain people may actually be preventing them from losing fat! People who carry most of their excess weight in the lower abdomen in the form of the pendulous sagging fat deposit below the waistline can exercise too much and/or too hard and actually interfere with their ability to lose weight.

The adrenals are small glands that sit on top of the kidneys ("adrenal" translates to "on top of the kidney"). Alhough they are small, the adrenal glands are powerful organs and produce hormones involved in many functions. The most familiar of the adrenal horomones is probably adrenaline (also called epinephrine). You may already be familar with the function of adrenaline, which mobilizes the body for action by increasing heart rate, elevating blood pressure and respiration, and by increasing circulation to the body's muscles. Adrenaline also promotes the burning of fat for energy, so adrenal function can promote weight loss during short periods of physical or even emotional stress.

The adrenal glands produce another hormone that can promote weight gain though. This hormone is called cortisol, and it tends to cause the storage of fat in the lower abdomen. Unlike adrenaline which is produced for only short periods of time, the adrenal glands can produce cortisol long-term. This means that any fat-burning effects from adrenaline will be overcome in the long-run by the fat-storing effects of cortisol. From a survival standpoint, cortisol serves the purpose of providing emergency storage of fat for energy when the body is under stress for a long period of time. This storage of fat in the lower abdomen will provide energy and keep a person alive if he or she must endure long periods living under harsh and physically demanding conditions. The problem is, mental/emotional stress will elevate cortisol levels too, and for individuals who lead particularly stressful lives, the continued high cortisol levels will likely stimulate lower belly fat deposition.

So what does this have to do with exercise? Well, for someone who is under chronic emotional stress and whose adrenal glands are constantly overworked, their cortisol production is already high and their ability to produce adrenaline has been largely exhausted. If you add a lot of strenuous exercise into the mix, the result is more cortisol production. As the cortisol levels increase, there is a greater and greater tendency to store fat in the lower abdomen.

Many people in this situation who are determined to lose weight will see their inability to lose weight as an indication that they need to exercise harder and more often. These people may be able to continue to lose weight in general, because if you are burning more calories than you take in, you will lose weight, but they never are able to eliminate that lower belly fat. So they work out even harder, but the belly fat remains - and they become more and more fatigued and actually begin to lose strength in the muscles of the arms and legs.

Why would somone lose strength in the muscles in the arms and legs? Exercise is used to strenghten and develop muscle, isn't it? Well, cortisol not only stores fat in the lower abdomen, it also stimulates the breakdown of muscle and other tissue to use for immediate energy needs. So the more determined a person is to exercise away the belly fat, the more cortisol is produced, and as we said a moment ago, if you burn more calories than you take in, you will lose weight, only in this case the weight being lost is muscle and not fat!

The result is a downward spiral of fatigue, loss of muscle mass and strength, and sometimes the development of joint problems as the body eats it's own tissues for energy - but there's no reduction in that lower abdomen fat deposit that the body holds in reserve.

So what should a person with this problem do to lose that lower stomach "pooch"? Well, first of all it is important to figure out if you actually fall into this category, because with the exception of someone who has high cortisol production and overworked adrenals, vigorous exercise is still one of the most effective weight loss measures one can take.

Someone with a high cortisol problem will have a certain collection of signs and symptoms. First, as we've mentioned several times already, the excess weight is deposited almost exclusively in the lower abdomen. The weight would create a sagging area just below the waistline. As we've already stated, there may be loss of muscle in the arms and legs, and this might be visibly noticable, or it may manifest simply as an inability to build strength in these muscles. In addition, people with adrenal fatigue and high cortisol may have a collection of symptoms that could include chronic fatigue, cravings for salty foods, a need for caffeine or other stimulants just to stay awake during the day, swelling in the lower legs, dizziness when arising quickly from a seated position, numerous arthritic problems, cramps in the calves at night, and waking up frequently in the middle of the night.

If you do fall into this category of adrenal fatigue / high cortisol, exercise is still important, but you want the kind of exercise that helps you to handle stress, not exercise that creates additional stress. For someone with overworked adrenals, the best type of exercise is relatively low-intensity aerobic exercise for 30 to 60 minutes about 3 times per week. This is exercise you can do without getting out of breath and without feeling fatigued afterwards. Among the options for this type of exercise are walking, bicycling, swimming, yoga, tai chi, and low-intensity aerobics. 

Exercising outdoors seems to be particularly beneficial for stress reduction, and subsequently cortisol reduction, at least when there are no extremes of temperature to deal with. In addition to going to a lower-intensity type of exercise, it is important to make sure to eat enough protein to maintain muscle mass. This is easily accomplished by most people, but if you've been drastically cutting calories to lose weight, you are probably actually working against yourself. 

Just 3 to 4 ounces of meat, fish, eggs, or dairy three times per day is sufficient to spare your muscle. If you are a vegan, just make sure to eat plenty of beans, nuts, seeds, and other high-protein foods. If you've been working out like crazy to try to get rid of that belly fat, but all you've managed to accomplish was feeling tired, weak, and sore, by reducing the intensity of your workouts and controlling stress better, you'll likely find that the belly fat gradually shrinks away and you'll look and feel great!

Why Trainers Believe That Barbell Hip Thrusts Are Key for Your Glutes Workouts

The most popular exercise to do if you’re looking to light up your all-important glutes and hamstrings is the glute bridge and its many variations. If you’re looking to up the ante in your lower body workouts, though, try including some barbell hip thrusts into your workout routine.

Fitness trainers turn to the move for a number of reasons, mainly because it’s a go-to weight training move that strengthens your posterior chain. Keep scrolling for everything you need to know about the exercise.

What is a barbell hip thrust

In a barbell hip thrust, you use a barbell to create resistance on your hip area as you recruit certain muscles to push it forward. “A barbell hip thrust is when you place a barbell on your lower abdomen above your quads and below your abs, then lie down with your shoulders on a bench,” says Quan Bailey, certified personal trainer and Isopure athlete. “You then thrust your hips from the ground. The lift mainly focuses on your glutes, lower back, and hamstrings.” To do it correctly, follow these instructions:

1. Begin seated with your back against a bench. Place a barbell on your hips.

2. Place your shoulders and upper back on the bench.

3. Lift your hips up from the ground until they’re aligned with your shoulders. Or, if you’re doing the thrust from the floor without a bench, your hips will end up in an upright position as the highest point of the lift.

For a modification, you can place a pad or mat underneath the barbell if your lower abdomen is sensitive. You can also perform the barbell hip thrust with one or two dumbbells in the same position, or use your body weight to get your body used to the movement.

Whenever you’re doing the exercise, be sure to avoid one of the most common mistakes in form, which involves the placement of your gaze.  “I often see people tilting the head up with their gaze towards the ceiling,” says Megan Davies, Beachbody Super Trainer. “This forces the rib cage to flare up and the back to arch, and though it feels like the barbell is getting higher, you’ll be taking the focus off of the glutes.” Instead, keep your gaze forward with your chin down and a rigid torso. “This ensures that the action comes from the hips only, maximizing your glute engagement,” she says.

Benefits of doing barbell hip thrusts

Working through barbell hip thrusts means that you’re strengthening crucial muscles within your body. “The exercise works the posterior chain, including your glutes and your hamstrings,” says Luke Milton, celebrity trainer and founder of Training Mate. “It also targets the muscles of the hip. These are the prime movers of the lower body.”

Since the exercise gives your glutes a major burn, it gives you a heads up in other workouts. “Glute stability is huge for athletic performance,” says Bailey. Your glutes are made up of so many different muscles, all of which allow you to move efficiently through any lower body-focused workout. Davies says that strong glutes are essential to lifting, strength, and longevity, and even says that the barbell hip thrust “gives you the most activation through the glute max of any other exercise.”

Incorporating the exercise move into your workout routine also benefits your lower back. “Having a strong posterior chain and strong hip flexors goes a long way in the prevention of lower back pain,” says Milton. “The hip thrust also builds strength and stabilization through the lower back, which results in a healthier, more functional, and pain-free body.” And who doesn’t need that?

Alternative exercises to try

To round out your exercise routine, incorporate these moves that target the same muscles but get your body working in different ways.

1. Wide stance squats

Bailey is a fan of this squat variation if you’re looking to continue burning your glutes. “This is my favorite alternative because it gives you the same glute engagement but offers more core and quad recruitment,” he says. His tip? Hold a glute squeeze for two to three seconds at the bottom for extra oomph.

Stand with your feet wider than hip-width apart (about twice as wide as your hip width) with your feet turned slightly outwards. Squat down as if you’re sitting in a chair, keeping your torso tall. Turn your knees out as you squat and lower until your thighs are parallel to the ground. Press from the bottom of your heels to push back up. You can do this with or without weights.

2. Barbell deadlift

The barbell deadlift, which Milton recommends, hits your glutes and hamstrings but also works on core stability and your balancing skills.

From standing, place your hands on a barbell with your feet hip-width apart and a slight bend in your knees. Engage your core as you lift the bar, keeping your arms straight as you engage your hamstrings and glutes. Keep your back flat as you engage your glutes and hamstrings. Then return to the starting position.

3. Lumbar hyperextension

Another exercise Milton likes to add in with barbell hip thrusts is the lumbar hyperextension, which involves using a weights machine.

Place your hips on a hyperextension machine, then fold from your hips and lift your body using your glutes, hamstrings, and erector spinae (muscles along the spine).

4. Glute bridge

The classic glute bridge is a tried-and-true move for hitting your glutes and hamstrings, and also for strengthening your hip flexors. Davies says that this exercise is almost identical to the muscle recruitments done in a barbell hip thrust. Her tip? “I even like reversing the position as you progress and put your heels on a bench or stability ball with your back on the floor and performing the glute bridge that way,” she says.

Lie on the ground with your knees bent, feet hip-width distance apart. Your fingertips should be able to reach your heels. Engage your glutes and hamstrings to raise your hips high, keeping your upper back on the mat. Release back down.

5. Kettlebell swing

If you’ve got a kettlebell or a heavy dumbbell to work with, the kettlebell swing is great for strengthening your lower body muscles and your core.

From standing, place your feet a little wider than hip-width apart. Bend down into a deadlift position with your weight between your feet on the floor. Grab the weight and squeeze your arms together as you lift it off of the ground. Start with some momentum to swing it from your hips in a thrusting movement. Push your hips back and then forward as you use your glutes and hamstrings, and keep your core tight and your back straight.

6. Single-leg deadlift

With this deadlift variation, you’re not only hitting your glutes and hamstrings but also improving your overall balance.

Stand tall with your weight in the opposite hand of the planted leg. With a slight bend in your standing knee, press your tailbone back as you raise your other leg and lower the weight towards the ground. Square your hips to the mat and keep your back flat when you’re lowered. Make sure the floating leg has a flexed foot.

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