... so this morning I visited a Sparkfriend, BEMORESTUBBORN and she had an older blog entitled, "Got Belly Fat", because this is one of my problem areas, here is the link to her blog: www.sparkpeople.com/mypa
... she wrote briefly about an article that Pamela Peeke, MD wrote addressing this issue, and provided a link to the article:
... On page 1 of the article, Dr. Peete addresses exactly what a "menopot" is, how to find out if you not only have the subcutaneous fat i.e., "the soft fat under the skin that lays on top of your abdominal muscle—it’s the part that you can grab", but also excessive inner abdominal fat or visceral fat, the fat around your organs, which in excess can be dangerous for health; and how women should be eating in order to get rid of it.
On page 2, she addresses how to get rid of this dreaded "Menopot":
QUESTION: What’s the ideal exercise prescription for a woman determined to whittle her middle?
"Do cardio as much as you can, ideally five days a week. And even on rest days don’t sit around like a slug—get up and walk around. Do cardio by calories and intensity instead of minutes. Aim for 400 calories burned each session using intervals of intensity. You can run through 400 calories on an elliptical trainer in 30 to 40 minutes by doing high-intensity intervals. Then you need to do weight-training two to three times a week. You want to increase your muscle mass so you have an optimal calorie-burning engine inside you. Don’t forget core training. It allows you to maintain good posture, and the stronger your belly, the stronger your back. By doing a thousand crunches will you get rid of the Menopot? No. What those ab exercises will do is give a fantastic shape to your waist once you lose the fat".
... When I read this part of the article, all of the information she gave, although great, seemed like too much to do in just 5 days, but it is doable.
- Cardio 5X's a week, burning 400 calories per session
- Strength training 3X's per week (... can combine with cardio/ST sessions at the beginning or the end of your ST sessions)
- add Core/ab training
- Active Rest days (light activity, walking, pilates, low impact dancing, something that you enjoy, but that burns calories)
... I hope you found this blog helpful. ~ Dee