How to burn off that fat

Press, 5 December 1985, Page 17

How to burn off that fat

JUDI SHEPPHARD MISSETT starts a regular series on aerobic dance

During my travels around the world talking about dance and exercise, I speak with many people about their personal fitness goals and the programmes they

are following to reach their “ideal” appearance. One question I can count on being asked at every stop is, “How can I trim my tummy bulge?” Or “How can I lose the excess fat on my hips and thighs?”

You can tone your muscles with weights or calisthenics, but what good is all that nice firm muscle if it’s covered by fat? Not much!

Fat belongs to the whole body. So, how do we get rid of that extra layer and let our well-toned muscles shine through? The best method is a combination of proper diet and cardiovascular exercise.

To reduce total body fat, the American exercise physiologist, Greg Phillips, recommends eating several small meals throughout the day rather than a few large meals.

A single, large meal

results in a substantial increase in both blood fat and blood sugar, giving your fat cells a greater opportunity for fat storage.

Instead, create a tempting meal plan filled with complex carbohydrates. Fruits, vegetables, whole grains, beans, cereals and pasta should be emphasised. Avoid simple sugars and foods with high fat content, such as cheeses, nuts, oils, butter, cream, margarine, dressings, sauces and fried foods. Take the time to read labels as you shop. Get to know exactly what you’re putting in your mouth — it may change your mind about eating it! But, diet alone won’t give you the lean look you want. A recent study placed two groups of women on weightloss programmes. The first group followed a reduced calorie diet, while the second followed exercise programmes designed to burn an extra 500 calories a day. Both groups reported a weight loss, but the study

showed that the women who followed the diet alone lost lean tissue as well as fat. The exercisers, on the other hand, gained lean tissue and greater muscle tone while losing fat. Experts agree that the

best "exercises for mobilising and burning fat are aerobic exercises which cause major muscles to contract rhythmically and repetitively while raising your heart rate to a training level.

Jazzercising or dance fitness, running, cycling, swimming, cross-country ski-ing, and brisk walking are some of your best bets. Be patient — it is believed that it takes at least two months of strenuous training to significantly reduce body fat. Running 13 miles will only burn about a third of a pound of fat. Don’t let this worry you. Your enthusiasm and dedication will help you exercise to a new, leaner you!

For best results, pick your favourite aerobic activity, one you can stick to, and be sure to do it four

or five times a week for a period of at least 20 minutes. Three times a week will help you maintain your fitness level, but will not improve it. This heart and lung conditioning move will give you a great aerobic boost: Hop to the left side, shifting your weight in the same direction, with knees slightly bent. Make sure your hips are also rotating to the left, and swing your

left arm overhead away from your body. Hop back to the right, with your hips rotating along, and swing your left arm back over your head.

Do movements 16 times and repeat with your right arm.

Suggested music: “The Politics of Dancing” by ReFlex. Turn up the stereo give your muscles a lift and dance that fat away! (Q 1984 Jazzercise Inc.