My Health and Fitness Blog

I love running and grew up running competitively. I ran with the cross country team in high school and continued running for exercise, fitness, and sport during college. While I was never a top runner (I tended to bring up the caboose), I learned a lot about myself and my physical abilities and limitations during those regular running sessions. Throughout the years, to stay fit and sweat away the stresses of daily life, I would hit the treadmill machine or taking my exercise runs outside onto jogging trails or high school tracks. Running is a tremendously relaxing form of aerobic exercise to not only help people lose weight and get fit, but to also sharpen the mind’s concentration and relieve tension by engaging in cathartic physical exertion. It’s a sport that I highly recommend and one that anyone can enjoy. There is no age limit, no physical ability requirements, and no limitations on sex. As long as you have on a pair of running shoes and a stable, dry surface to run on, you are good to go. It’s one of the few sports where you don’t need a ball, a racket, a teammate, or even a rulebook to partake. In fact, the only decision making needed is where you’d like to run, what type of surface you’d like to run on, and what type of physical surroundings will best stimulate your senses as you run.

Choosing Where To Run, Train, and Exercise - Indoors Or Outdoors

I think as a beginner to the sport and fitness activity of running, the first important decision is deciding whether to engage your running excursions inside of an indoor gym, or whether you would prefer to expose yourself to an outdoor environment. Personally, I think a well balanced runner should be flexible and learn to run in both types of environment. While running is an inherently outdoor sport, one shouldn’t neglect indoor running either. I think the vast majority of people prefer to run outdoors as opposed to inside of a cool, air conditioned gymnasium or indoor fitness track. It’s probably the very concept of exercise and fitness that almost demands that physical activity be taken out into the open with nature and be exposed to the outside elements. For many people, running in the confines of a nice temperature-controlled environment simply feels too pampered, seemingly negativing the exercise spirit of the activity. After all, when was the last time any of us saw a competitive running, racing, or marathon event held inside of a building or indoor track. Such competitive racing events, whether they be for the Olympics or any other competitive sporting event, always take place on either an outside padded race track, or on a hard asphalt road surface. For many, running outside simply seems more natural and is where most expert runners and those just trying to get in shape usually spend their time.

Personally, while I enjoy both indoor and outdoor running, I have a preference for running indoors. Yes, running among the trees and birds through a nice cool forest is certainly more realistic and natural, but there are a few downsides. The obvious limitation to outdoor running is that there are only certain times during the year and even certain times during the day when running outdoors is possible or feasible. Depending on the climate where you run, the current weather may be either too hot or too cold for outdoor running. In general, the best running temperature is a nice breezy, 60 degrees or so - not too hot such that overheating becomes a problem, and not too cold where you are breathing in frigid arctic air that may cause you to develop chest pains.

In terms of the hours during the day when running outside is possible or recommended, it’s more of a safety issue. While solitary male runners should be mindful of their physical surroundings at all times, single female runners generally need to pay even greater attention to their environment while running - it’s just a reality of life. This is especially the case in the evenings or very early mornings when it’s dark and there are few fellow runners or friendly people around to watch your back. This world is filled with crazy people and it’s important to practice common sense and avoid being an easy target. Especially now that all outdoor runners seem to run with iPod ear buds in their ears, blocking out all outside noise, oftentimes they don’t realize they are in jeopardy or in physical danger until it’s too late. Whether it’s the risk of an attempted robbery or some type of attempted assault, it’s not always safe to run outside depending on the type of neighborhood you live in. Another issue that female runners frequently have to deal with that male runners rarely encounter, is heckling, cat calls, and ogling by random strangers. While these things certainly can happen inside gyms and fitness centers as well, the controlled building environment offers a bit more security for the wary.

Another downside with outside running is the lack of places to run and the often inevitable breathing in of pollution components while running. For those who live in the city, there aren’t always adequate outdoor places to run either. Not all neighborhood parks or outdoor tracks are ideal places to exercise on. Running on the street sidewalks, while a popular choice among many avid outdoor runners, isn’t always a good idea due to traffic and vehicle exhaust inhalation concerns. Running on forest trails isn’t always a great alternative either. During the summer, tree pollen and plant allergens in the air have a propensity to cause allergies and respiratory problems. While I personally don’t have any allergies, I can still physically sense when the air is heavily saturated with pollen allergens. The presence of allergens can be stifling and can flood your lungs with components that may cause coughing or sneezing as you run.

Perhaps one of the best benefits of running on an indoor treadmill as opposed to running outdoors is not having to worry about making it back to the starting point before it gets dark or before it starts to rain. Running outdoors is very unpredictable, but running on a treadmill, you can exercise indoors during any weather, rain or shine, and you never have to worry about making sure you have enough energy leftover to make it back to your parked car - you can simply stop, and hop off the machine. It’s one of many reasons why I personally prefer to run indoors, either on a stationary treadmill or inside an indoor gym. There, the air is generally recycled and purified, the hours available for running tend to be much longer and flexible, and safety is significantly less of a concern.

Most People Don’t Seem To Enjoy Treadmill Running, But I Personally Love The Benefits

The majority of avid runners seem to be biased against treadmill running. Most of my friends who are running aficionados prefer to head to the park to run rather than visit their local Bally’s Total Fitness Center or head over to their apartment gym. I think they feel that running outdoors is simply more natural and entertaining. To them, running on a stationary machine is terribly boring because you don’t actually go anywhere and your surroundings don’t change as you jog.

Personally, when I run, I am rarely focused on my surroundings. I am more geared towards hitting that next mileage checkpoint and concentrating on pacing my breathing than paying any attention to how the trees or greenery look. While scenery is important for most runners, I personally prefer to have a nice flat screen television set in front of me, found on many treadmill setups, while I run. Watching TV as I run helps me take my mind off the occasional boredom and repetitiveness of the activity.

With all the functions that treadmills offer today, they do a pretty good job of simulating real outdoor running surfaces. While they’ll never completely duplicate the natural surface slopes and bumps of roads, treadmills still do a pretty good job of simulating uphill and downhill climbs fairly realistically.

I have to admit however, that outdoor running on a race track or on a paved road is significantly more difficult and more of the real thing than treadmill running. Indoor running on a treadmill is much easier because there is no weather or wind to contend with, and your legs and feet do not have to work as hard to push the body forward. Also, on a treadmill, the running surface slides back automatically, affording the runner a more effortless running surface. Outdoor running on the other hand requires the athlete to push his or her body through air resistance and exert more effort at launching his or her body forward with each step, providing comparatively better aerobic results for the body due to compulsory adaptation. This compels the body to exert itself more to maintain balance and sharpens the senses more to react accordingly. It’s also the same reason why professional weight lifters highly prefer to train using free weights instead of stationary, bolted down lifting machines. Free style, in a natural environment tends to yield more physical training results for each portion of energy expended.

Personally though, I think both indoor treadmill running and outdoor running compliment each other’s weaknesses well. Both should be part of a savvy runner’s complete exercise plan.

Ah, to be young again. Not that I’m all that much older than the good old days - I’m only approaching my late 20’s and early 30’s. However, back when I was 18, it was much easier for me to stay in shape and keep myself healthy, while maintaining a nice, tidy flat stomach. Now that several years have past, it’s not so easy anymore. Frankly, I never thought my time would come as I always figured favorable genetics would always be on my side. After all, both my mother and father have relatively thin body types. My mom in particular is as skinny as a stick and my dad (with his chicken legs) isn’t too far behind. While there was a time period in his life when my dad did balloon up in body size due to over-eating, stress, and lack of exercise, his overall skinny genetics ultimately allowed his body to shrink back to his standard youthful size.

But genetics can only help us so much and time eventually catches up to us all. We all have different genetics and we’re born with different predilections to certain body types, with different innate strengths, inherent resistances, and weaknesses to a variety of diseases and conditions. Some of us are simply able to better maintain thinner bodies, while others are more susceptible to frustrating growth issues like big pot bellies, thunder thighs, or massively large butt cheeks. There’s nothing we can do but accept the fact that we can only work with the cards that we’ve been dealt with in life. There’s no sense moaning and groaning about our current body shapes, or pointing our chubby fingers at our overweight parents and blaming them for passing on their so-called fat genes on to us. All we can do is take matters into our hands now and shape ourselves the way we want to be. While due to genetics, losing weight in the right places may be easier said than done for some people than for others, it can be done - but it takes dedication, sacrifice, and perhaps a good dose of natural endorphin pain (from exercise and sore muscles). Remember, no pain no gain, and no guts no glory, and no risk no reward - take your pick in cheesy expressions - but they’re all true.

A Big Problem Area Of Mine - I Have A Stubborn Little Pot Belly That Just Won’t Deflate and Leave Me Alone

They come in all shapes, sizes, and dimensions. No, I’m not talking about beanie babies - I’m referring to the timeless symbol of bodily decadence - the human potbelly. Some of us even opt to give them cute nicknames and refer to them with funny euphemisms - everything from lower belly pooches, personal life preservers, spare tires, love handles, to beer bellies. But let’s not sugar coat it and forget what having a saggy or flabby pot belly really is - it’s a sign that you have excess weight and a chunk of unhealthy body fat.

While I have an overall skinny genetic predisposition, and on first glance you might immediately assume I was skinny all the way around and otherwise in shape, if I pulled up my T-shirt, you might think differently. Hidden under my shirt is a jiggly treasure trove of human belly fat - perfect for some fun loving squeezing and a show of wealth perhaps in some poorer countries, but to me, it’s a sad reminder that I’m out of shape and have been hitting the ice cream cartons and Asian carryout meals a bit too hard.

It wasn’t always like this. I used to be a very avid runner. I ran cross country in high school and consistently ran and exercised with heavy weights back in college. I even challenged myself and successfully ran a 10 mile half marathon race only a few years ago in the Cherry Blossom Run of Washington D.C. But ever since I left graduate school and started working hard in my job and eventually transitioning into my work at home routine, things have started to sag - especially my lower belly region. I may be a skinny guy from afar - but I have a baby Buddha belly in the making. I refuse to allow this to happen and have recently promised myself to do whatever it takes to get my body back in healthier shape, and ditch the excess stomach pooch. My plan is to start my aerobic and weight training today, 60 minutes every day until this extra spare tire of mine deflates.

It’s not just for aesthetics either as I’m really not vain at all. While most people would agree that a body with a flat stomach generally looks better than one that exhibits signs of being overweight, I’m more concerned about the long term future health implications. Despite my parents’ generally skinny genetics, my dad and some of the other male members of his family have had difficult histories of battling conditions like diabetes and various cardiovascular diseases caused by living unhealthy lives. I’m determined not to relive the same mistakes of the past.

The Risks, Dangers, and Truths About Having Belly Fat

While some people will say that’s it’s more important to love your body, be comfortable in your own skin, than it is to perpetuate the benefits of having a certain body type, I disagree. Losing that belly is not just about looks, the sex appeal factor of having a flat stomach, or avoiding the embarrassment of having a belly fold that just hangs out, it’s also the important health benefits gained by not having it. Ultimately, body fat is simply excess energy stored in the body for use later. If the fat is not consumed through physical activity, the deposits have a tendency to accumulate over time. The way fat is distributed in our bodies has a serious effect on the types of diseases and conditions we may grow susceptible to. It’s a pretty well known and researched fact that people with apple shaped bodies (chubbiest in the belly area) have a greater risk of diabetes and heart disease than those with pear shaped bodies (fattest in the thighs, hips, and butt region). It’s no coincidence that those with apple shaped lower bodies tend to be at greater risk of these risky conditions than those with more favorable silhouettes. While the apple shape tends to hit men harder, women are certainly not immune as old age and menopause will gradually shift their body fat buildups towards the belly area as well.

The type of belly fat that is most hazardous to our health is not the subcutaneous belly fat that sits right underneath the excess skin that bulges out, or the flabby part our friends and family physically squeeze and tug on to annoy us. The most dangerous part in terms of health risk is the visceral fat, which lies deep in your belly and surrounds your internal abdominal organs. It’s the visceral fat deposits that are the primary triggers of cardiovascular disease, diabetes, high blood pressure, breast cancer, and other serious metabolic insulin and hormone related ailments.

How To Battle the Belly Bulge and Keep The Stomach Fat Off

As we age, our body metabolism naturally slows down, making it easier for fat to accumulate. It’s unavoidable and a part of life so there’s no sense trying to stop it, but there are ways to slow down and perhaps manipulate the fat accumulation effects through proper diet and exercise. Belly fat is simply excess fat that has been built up and stored in our bodies. To get rid of it, you’ll need to force the body to consume up the excess energy to reveal the flat abs underneath.

The great news about stomach fat is that it is the first type of fat to disappear once you engage in a concerted effort to lose weight through improved diet and better exercise. While maintaining a healthy diet comprised of whole grains, fruits, vegetables, and everything else your mom told you to eat when you were little, is important, perhaps consistent exercise is the most effective method of all. The solution to getting rid of that excess belly fat is through a combination of aerobic exercise and weight training. While some may rely only on running and other aerobic forms, research has shown that strength training greatly enhances the fat burning process.

1) Aerobic Exercise - Aerobic exercise is simply any type of physical activity that can get your heart rate up and make you sweat for a length of time. Aerobic exercise is important because it helps the body burn calories and fat. If you want to reduce that big belly, you must burn off your excess calorie stores. Strenuous physical activities like treadmill running, elliptical walking, stair climbing, swimming, and basketball fit the bill. Contrary to what my golf enthusiast dad says or thinks, golfing and putting a little ball, while riding around the course on a golf cart is not considered aerobic exercise - there’s a reason why plenty of aging male golfers still maintain their Santa Claus-like bellies.

Ideally, you need to exercise at least 60 minutes every day, 7 days a week. However, taking Sunday off has been recommended by some fitness instructors to give your body time to rest. For those new to aerobic exercise, 30 minutes of running per day may be appropriate to start. Personally, my planned workout regiment is to run on the treadmill for 30-60 minutes every other day, on Mondays, Wednesdays, and Fridays, and to lift  weights on Tuesdays, Thursdays, and Saturdays.

2) Weight Training - Strength training must be used in concert with aerobic exercise and is an important component of the fat burning process. Currently, too many men rely solely on lifting weights alone to burn fat. But without the addition of aerobic exercise, their efforts may ultimately prove to be futile. You don’t need to bench press hundreds of pounds to accomplish this. Any type of weight lifting, whether using dumbbells or press machines can help you grow muscle.

When you lift weights and exert pressure on your muscles, you essentially wear and break down existing muscles cells, forcing the body to rebuild itself and grow stronger muscle mass to compensate. Muscle mass helps to burn off fat and developing it is a must. For the women out there who are afraid and worried about developing huge unsightly muscles, don’t worry. Biologically and physically, your bodies are unable to bulk up to the extent that male bodies can. Women simply lack the higher testosterone concentrations found in male bodies that permit the enhanced muscle growth potential. In case you’re wondering, most of the female body builders out there that do bulk up significantly almost always consume special supplements and body enhancer substances to promote this type of extraordinary masculine growth.

3) Healthy Diet - I’m most definitely not an expert on eating a healthy diet and it’s an area I wish to greatly improve on. But a healthy diet is obviously comprised of nutritional foods like fruits and vegetables, which contain important complex carbohydrates and fiber. There really is no magical diet that can help you lose weight, although certain food products, like fish, contain important nutrients for healthier living. Try to lay off the simple carbs like white bread and refined pastas if possible. Remember, to shrink your caloric intake. To lose the belly, you’ll need to consume less overall calories than you burn off.

4) Spot Toning and Crunches - This is probably the least important and least effective way to lose belly fat. Doing crunches and the exercise technique in which you repetitively suck in your belly numerous times to tone it, should only be practiced after all the above steps have been performed. Doing spot toning and sit ups to strengthen your belly won’t reduce the stomach size unless you lose weight. Excess bellies are simply excess fat that is covering up your internal abdominal organs. To get rid of that, you must engage in aerobic and strength training. Crunches only help to condition it further but should be the last step to a six pack ab, not the first.

Good luck on your way to a nice flat stomach. I hope to reduce mine in the near future as well. Looks like it’s time for me to hit the treadmill and the weight machine again.