UNDERSTANDING THE ROLE OF HEALTHY
W L W L
FITNESS
UNDERSTANDING THE ROLE OF HEALTHY
By Charlotte Forde , Elevate Fitness
As part of all of the services that I offer , all of my personal training clients have access to assessments . Each assessment provides accurate data to set and track realistic fitness goals and increase accountability and so that we have tangible results throughout your training . There are 3 assessments available which include golf fitness screening , balance test for nutrition and a body composition assessment .
We are all aware that a balanced diet and exercise are good for you , however without actually understanding our bodies , we cannot be sure that we are doing the most effective things to make any changes to enhance them .
Body composition assessments are more than just a number on a scale . They provide a holistic understanding of what our body weight is made up of , including muscle mass , fat percentage , metabolic age and visceral fat . Many people may be aware that they are overweight by how they look or feel however , they may not understand what impact that has internally or how they can prevent it from getting worse . One measurement that people are often unaware or surprised at is visceral fat . Subcutaneous fat is the fat that we can see as it is stored just underneath the skin ' s surface , however , visceral fat is located deep in the core abdominal area and it surrounds and protects your vital organs so you are unable to see it . For obvious reasons , having too much visceral fat can increase the risk of heart disease , high blood pressure and type 2 diabetes and even though genetic factors can determine your body shape and how you body stores visceral fat , environmental factors such as diet , exercise and stress play a key role as well .
The quickest and easiest method to reduce visceral fat is to decrease the intake of fatty foods . By limiting trans fats , refined sugars , sodium and processed foods you could see a decrease in visceral fat in a few months . However , fat is still an important part of a healthy diet so rather than adopting a low-fat diet where fat is replaced with carbohydrates from sugar , refined grains or other starches , it is more important to focus on eating beneficial “ good ” fats like sunflower oils , nuts , seeds , avocado and fish and reducing the fats found in baked goods ( like cakes , cookies , pastries ), microwavable , processed and fried food .
Although not as bad as trans fats , saturated fats which can be found in red meat , butter , cheese and oil like palm and coconut oil are also best to be reduced for the best result in reduction of visceral fat .
So in a nutshell , what you should be doing to focus on reducing fat around the abdomen internally and externally is : -
• Choose healthier fat sources - opt for plant-based oils when cooking or as dressing .
• Snack on nuts and seeds - replace sweet treats with almonds , walnuts , flaxseeds , chia seeds and pumpkin seeds .
• Eat more fatty fish - aim to eat at least 2 servings of salmon , mackerel or sardines weekly .
• Make simple food swaps - add avocado or peanut butter on bread or use greek yogurt instead of sour cream for a healthier alternative .
• Read food labels - identify sources of fats and opt for non or minimal trans or saturated fats , look for words like hydrogenated in the ingredients list as these are trans fats .
• Look for natural or homemade products - made without added sugars or preservatives .
• Practice moderation - while healthy fats offer numerous health benefits , it is important to remember that they can still contain a high amount of calories . Therefore , your fat intake should still be in moderation to maintain a healthy , balanced diet .
“ Prevention is better than a cure ”, that is why it is important to create healthy habits as even if your weight and body fat remain constant , as you get older the disruption of fat changes , and is more likely to shift to the abdominal area . This is why your visceral fat is always a good measurement to monitor .
To get a 50 % discount on your personalised body composition assessment quote ‘ WLBODY ’ via WhatsApp 07523843911 or email train @ ellavatefitness . com . * Book before 31st October 2023 to receive this exclusive offer .
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