Fat and Fiber

     Good afternoon...  How is everyone doing???  This is day 12 of the CHALLENGE OF THE ARMS...  I think I might actually be starting to feel this thing.  In otherwords, yes, I am a little sore, but I am pushing through it...  I want you to push through as well, and DON'T GIVE UP...  If you stopped, START AGAIN.

     So, the Bombshell wants to know how to get rid of back fat.  Wouldn't we all like to know the simple secret?  The answer is complex and I am sure, one that you have heard of before.  I researched and threw all of what I consider valid info, together.  You want to read it?  Here it goes...
     First of all, you know you CANNOT spot reduce anything.  All this exercise stuff works together for the better of man or woman.  There is little you can do, short of cosmetic surgery and starvation, to actually get rid of all the back fat.  What you can do is tone it and improve the appearance.  That's because the back is made up of many intricate criss-crossing muscles and tendons and when the fat starts to place itself, it deposits itself in those hidden spots and starts to create the fat pockets that we call back fat.   So, our only affordable plan of attack is exercise and exercise.  Oh, yes and watch what we eat.  So there are a few exercises that you can do to help tone the area.

• Back extensions:  Lie on the floor, face down, with both hands at your side.  Raise your head and upper back from the floor until you create a comfortable "arch in your back".  Hold this for about 5 seconds then lower your head and body back to the floor.  Repeat for a total of 3 sets of 10. 
• Straight Arm/Leg lift:  This reminds me of "Supermans".  Lie on floor, face down and stretch both arms out in a V-shape over your head.  Stretch both legs out in a V-shape, as well.  Raise your head, both arms, and both legs slightly off the floor until you are balanced on your stomach.  Hold for a few seconds , then lower yourself back down.  Repeat for a total of 3 sets of 10.
• Stability ball extension:  Lie curled face down on a stability ball with both feet on the floor and your pelvis and lower abdomen touching the ball.  Place both hands at the back of your head.  Raise your upper body without shifting your feet until your back is staight.  DO NOT arch your back further than a straight position.  Lower yourself back to the starting position.  Repeat for a total of 3 sets of 10.   

• Cardio.  The suggested type is jogging, swimming, and rowing...get the picture?  Upper body attack.

     Food For Thought:  I am sure you have been hearing alot lately about FIBER.  The fact that we don't get enough fiber in our diets, fiber is good for you, fiber will help you be healthier, and on and on.  It's one of those things, if your Mother was telling you to eat it, you would just eat it because you knew if you asked why, she would say, "just do what I tell you, now eat it!"
     Dietary fiber which is found in fruits, veggies, whole grains, and legumes, also known to some as roughage, is the part of the plant that cannot be digested or absorbed.  So, it passes right on through your stomach, intestines, and colon.  Yes, fiber helps keep you regular!!!  Fiber also may help with lowering your cholesterol and reducing the risk of coronary heart disease, type II diabetes, some cancers and aid in weight loss by making you feel fuller longer after eating, which may help curb your appetite.  Hummmmm....
     So how much fiber do you need?  Recommendations:   Men and women 51 and older need 30 grams and 21 grams, respectively.  Men and women age 50 and younger need 38 and 25 grams, respectively.  How much did you take in today???
     Here is a helpful chart from the National Fiber Council:
http://www.nationalfibercouncil.org/food_chart.shtml

     Stay encouraged!!!  Smooches...