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Sit-Ups Won’t Get You a Flat Stomach

Yuri Elkaim, BPHE, CK, RHN, a registered holistic nutritionist, fitness expert and highly sought-after high-performance health coach, explains why.

Targeted fat loss – also known as spot reduction – is not possible, no matter how many crunches you do or products you buy.  The only way you can lose fat from your belly is to lose fat from your entire body. Sit-ups and crunches simply won’t do this for you, even though I’m sure you’ve heard otherwise. What  is  important to understand is that there’s a big difference between strengthening your ab muscles and losing the layer of fat on top of them.

You can think of doing sit-ups and crunches kind of like doing a bicep curl. Each type of exercise strengthens a specific group of muscles. And because both muscle groups are small, working them will not cause you to burn fat.


In order to lose fat, your body temperature must increase enough to trigger the metabolic effects necessary to burn fat. Using one small muscle group, such as the abdominals or the biceps, is not significant enough to create the amount of heat necessary for fat burning to begin. The bottom line is that spot reduction is a myth, so you can save your money on all those gadgets, gizmos and workout plans being advertised.

They don’t work. In order to have a flat belly, you have to reduce your total body fat percentage – and sit-ups simply can’t do this. 

High Intensity = High Heat 
Running hills is a great example of an exercise that uses both the upper and lower body. This high-intensity exercise generates a tremendous amount of heat in the body, which you now know is essential for fat loss. If you can, think back and compare the amount of heat you would feel doing sit-ups, and then compare it to the amount of heat you would feel after running up and down hills. The difference is extraordinary. 

Any exercise that gets multiple muscle groups involved is high intensity, and it will increase your body temperature and get your fat burning. You’ll not only create a ton of heat in the body – you’ll  also be building muscle mass. The more muscle mass you have, the hotter your fat-burning engine will burn during your exercise sessions. And that is exactly what you want if having a flat belly is your goal.

By Yuri Elkaim, USNews.com

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Fight Dementia: Go Bilingual

SPEAKING 2 LANGUAGES HELPS EVEN IF YOU CAN'T READ

A study in India suggests that being bilingual delays three kinds of dementia by 4.5 years on average, NBC News reports. "Being bilingual is a particularly efficient and effective type of mental training," says a co-author of the study, adding to USA Today: "You have to switch sounds, concepts, grammatical structures, cultural concepts. It stimulates your brain all the time."

The study of 648 dementia patients was the largest of its kind, and India was a great place to conduct it, researchers say: There, "bilingualism is not a characteristic of any particular socioeconomic, geographic, or religious group." Speakers of one language began showing dementia signs at age 61; for the bilingual, it was 65½. For Alzheimer's specifically, the delay was three years; researchers also looked at frontotemporal and vascular dementia, which had a longer delay among bilingual subjects. The study offered another interesting detail: The benefits of bilingualism apply even if you can't read, suggesting that differences in onset age aren't dependent on education, USA Today notes.

Matt Cantor,  Nov 7, 2013 8:14 AM CST

Dietary Supplements for Weight Loss: What the Science Says

Losing weight after 50 presents some particular challenges. A number of weight-loss pills are available at your local drugstore, supermarket or health food store. Even more options are available online and at fitness clubs.

Most dietary supplements marketed for weight loss have not been proven effective and some have been proven to be dangerous, especially those taking medications for serious health conditions such as diabetes and high blood pressure. Evidence has demonstrated that there is no magic pill for weight-loss. Always consult your doctor before adding a supplement to your diet.

Acai

Acai berry products have become popular in the United States, where they have been marketed as folk or traditional remedies for weight-loss and anti-aging purposes, but there is no definitive scientific evidence to support these claims.

• There is no definitive scientific evidence based on studies in humans to support the use of acai berry for any health-related purpose.
• Researches found there were no body weight changes in rats given the acai-fortified juice compared with controls.
• There is little reliable information about the safety of acai as a supplement. It is widely consumed as an edible fruit or as a juice. However, people who are allergic to acai or to plants in the Arecaceae(palm) family should not consume acai.

Bitter Orange

Bitter orange has been used in traditional Chinese medicine and by indigenous people of the Amazon rainforest for nausea, indigestion, and constipation. Current folk or traditional uses of bitter orange are for heartburn, loss of appetite, nasal congestion, and weight loss. It is also applied to the skin for fungal infections such as ringworm and athlete's foot.

• Many herbal weight-loss products now use concentrated extracts of bitter orange peel in place of ephedra. There is insufficient evidence to support the use of bitter orange for any health purpose.
• Because bitter orange contains synephrine, which is similar to the main chemical in ephedra that may speed up the heart rate and raise blood pressure. iIt may not be safe to use as a dietary supplement. There have been reports of fainting, heart attack, and stroke in healthy people after taking bitter orange supplements alone or combined with caffeine. People should avoid taking bitter orange supplements if they have a heart condition or high blood pressure, or if they are taking medications (such as MAO inhibitors), caffeine, or other herbs/supplements that speed up the heart rate.
• The U.S. Food and Drug Administration in 2004 because it raises blood pressure and is linked to heart attacks and strokes; it is unclear whether bitter orange has similar effects. There is currently little evidence that bitter orange is safer to use than ephedra.
• Bitter orange oil used on the skin may increase the risk of sunburn, particularly in light-skinned people.

Ephedra

Ephedra’s principal active ingredient, ephedrine, is a compound that can powerfully stimulate the nervous system and heart. It was used as an ingredient in dietary supplements for weight loss, increased energy, and enhanced athletic performance.

• According to the U.S. Food and Drug Administration (FDA), there is little evidence of ephedra’s effectiveness, except for short-term weight loss. However, the ban does not apply to traditional Chinese herbal remedies or to products like herbal teas regulated as conventional foods.

Ephedra Side Effects
Between 1995 and 1997, the FDA received more than 900 reports of possible ephedra toxicity. Serious adverse events such as stroke, heart attack, and sudden death were reported in 37 cases.
Ephedra may cause seizures, anxiety, difficulty urinating, dry mouth, headache, heart damage, high blood pressure, irregular heart rhythms, irritation of the stomach, kidney stones, nausea, psychosis, restlessness, sleep problems, and tremors.

Green Tea

Green tea and green tea extracts, such as its component EGCG, have traditionally been used to prevent and treat a variety of cancers, including breast, stomach, and skin cancers, and for mental alertness, weight loss, lowering cholesterol levels, and protecting skin from sun damage.

• A 2012 Cochrane review of 18 studies found that weight loss in overweight or obese adults who had taken a green tea preparation was very small, statistically not significant, and not likely to be clinically important.
• Green tea is safe for most adults when used in moderate amounts.
• There have been some case reports of liver problems in people taking concentrated green tea extracts. The problems do not seem to be connected with green tea infusions or beverages.
• Green tea contains caffeine. Caffeine can cause insomnia, anxiety, irritability, upset stomach, nausea, diarrhea, or frequent urination in some people.
• Green tea extract contains small amounts of vitamin K, which can make anticoagulant drugs, such as warfarin, less effective.

Source: National Center for Complementary and Alternative Medicine