Q: I have been working out trying to get 6 pack abs. I am at a healthy weight for my size but I wanted abs. I heard you have to lose weight to get a 6 pack through diet and cardio. I did resistance training as well. I have this last bit of stubborn bodyfat on my lower belly despite the fact my percent body fat has decreased. I do not wish to lose any more weight. Is there any advise you can give me about losing this last bit of unwanted bodyfat? I would like to be at 8% body fat minimum. I am in the 30-40 years age range and a male.
A: Congratulations! Sounds like you are doing a great job with your fitness goals. You are actually classified in the athlete category for percent body fat. Being unsure if your “six pack ab” goal is for vanity or sports performance, I will answer your question in a couple of ways. If you truly want to get in sports performance shape, I can refer you to a registered sports dietiitan who would help you craft a specific meal plan to follow and work with you on an on-going basis. Secondly, it may be heredity and/or age holding you back. Sorry about those two variables.
Yet, most of the time in this scenario, people need to clean up their eating and take out most processed foods and try to focus on single foods like lean protein (chicken, fish, round or loin beef etc..), low-fat milk, cheese and Greek yogurt, nuts, natural peanut butter, beans, avocado, fruits, vegetables and carbs like oats, quinoa, fruit, sweet potatoes and maybe brown rice. So basically, nothing that is packaged with tons of veggies and water. Divide this into 6 small meals of carb and protein…with a good workout. You might also have a trainer evaluate your workout regimen if you have not already done so.
Q: I have an under active thyroid. I am currently taking medication but this is not helping my weight gain. I have tried exercise and diets. I have been told I need to see a dietitian. I have no idea where to start or what to eat to help me.
A: Yes, it does seem that your best course of action would be to see a dietitian. You can Find a Dietitian in your area on the American Dietetic Association Website.
In mid-October, I headed to Chicago for the annual Media Ambassador training for Dairy Management Inc. or better known as the National Dairy Council. Generally when one travels for business, you would think there would not be much to blog about that would interest the avid foodie and or lay blog reader. However, I did feel compelled to write about our progressive dinner night as there were two outstanding experiences that I felt needed to be shared.
After a long day of training on social media and on-camera media skills, which any of you who have done media know can be pretty grueling, we headed out for some much needed refreshment, reconnecting and rehashing of our day. We started the journey at the Purple Pig. Located on The Magnificent Mile, Purple Pig is a collaboration featuring housemade charcuterie, cheeses and classic
Mediterranean fare plus an extensive yet accessible wine list. A quaint spot that features “Cheese, Swine and Wine”, we chose some uniquely presented tapas type appetizers that featured specialty cheeses and a variety of the pork with crusty breads and crackers. This was a fun and fantastic experience that is a must do if you are in downtown Chicago. For our main course, we ventured down to the Rosebud Steakhouse. The Rosebud Steakhouse on Walton Street just off Michigan Avenue has often been called a hidden gem which I found to be very true. They offer ample portions of savory dishes with nightly specialties that are reasonably priced. I had the meatloaf that was more delectable than anything your mother ever made with garlic potatoes and wedge salad. The Pumpkin Cheesecake being featured for the fall is yummy and decadent.
We don’t get to stay in downtown Chicago or have these experiences often, but I thought these tidbits from my experience would be appealing to the foodies or just visitors to The Magical Mile who are looking for a unique yet, promising dining experience.
Q: After I exercise, I always seem to dryheave. It seems to be calming down but often I will vomit green liquids after exercise after dryheaving several times. This has really frightened me and was wondering if you have any idea of the cause? One thing I know I need to do is drink more water.
A: As you mentioned, you may be dehydrated in general and particularly after exercise. The green liquid may be gastric juices however, could be more serious. If this has been going on for some time, I am surprised you have not seen a physician.
If you do need to just hydrate more effectively, here is a good article on hydration to help you meet your needs before, during and after exercise.
I would highly encourage you to have a physical to be on the safe side.