a g u i d e to yo u r b e s t b o dy
“There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in between.” —Pat Riley, former NBA head coach of the Los Angeles Lakers, New York Knicks and Miami Heat
trouble zone 3 tummy solutions
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fit gear
at-home gym
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the guest who refuses to leave: You’ve dieted, you’ve exercised, but the fat around your middle just won’t take the hint. It’s not only an aesthetic problem: A waist measurement of more than 35 inches in women (or 40 inches in men) is one of several risk factors
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that make up metabolic syndrome, which can predispose you to heart disease and type 2 diabetes. But stubborn as it may be, it is possible to banish belly fat. We asked experts from three disciplines to weigh in on ways to take inches off your waistline for the sake of both your beach body and your health.
Solution 1: Diet If you want to rid your middle of excess fat, rid your diet of additives, preservatives and unhealthy food, says Renee A. Simon, M.S., a nutritionist with offices in South Salem and Katonah, and creator of the website totalwellnessnutrition.com.
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Fo rg e t w h at you’ v e h e a r d. T h er e ar e ways to ge t r id o f st u b bo r n b el ly fat. H er e a r e t h r ee.
TROUBLE ZONE: 1 PROBLEM, 3 SOLUTIONS
It’s the bodily equivalent of
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trouble zone ized diet plan based on a thorough exam, including blood work.
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3 “Focus on good protein, healthy carbs— lots of fruits and vegetables—and complex whole grains,” she says. With each meal, try to consume foods containing monounsaturated fatty acid, which helps your body burn fat, such as olive oil, avocados, flax seeds and nuts. Also, consider
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adding the supplement lucine, an amino acid that’s a great fat-burner. Keep in mind, though, that not everyone’s body responds in the same way to the same foods. If a healthy diet doesn’t vanquish your belly fat, Simon suggests going to a reputable health center for an individual-
Solution 2: Exercise To tone your middle, you need to focus on strengthening the abdominal wall, advises chiropractor Vito DiMatteo, D.C., fitness professional and owner of Will2Lose Weight Loss Fitness Club in Scarsdale. “Over the years, the abdominal wall stretches out and the body ‘forgets’ how to contract those muscles,” he says. An easy way to make that contraction happen is simply to suck in your belly button throughout the day. Another great exercise to slim the middle is what he calls the Dead Bug: Lie on your back with your arms and legs raised and bent at 90-degree angles, with calves and upper arms parallel to the floor. Hold the position for as long as you can, then take a 30-second break and repeat. Oblique movements are also helpful: Lie on your back and touch your right elbow to your left knee, then repeat on the other side. Solution 3: CoolSculpting What’s cool about CoolSculpting? Unlike a laser or a scalpel, it destroys only fat cells, which are naturally more vulnerable to cold temperatures than other cells. That means there’s no scarring, down time is virtually nonexistent and side effects are minimal. The procedure itself is super-simple. “It usually takes no more than an hour per treated area,” says William Greenberg, M.D., a Scarsdale- and Manhattan-based dermatologist who is certified in CoolSculpting. Your doctor will apply a curved applicator pad to the target area, where it will remain for about an hour, then do an intense massage to further “disrupt” the fat. Afterward, the treated skin will feel cold and you may get some temporary numbness, tingling or itchiness. Don’t expect to see results immediately: “It takes about 30 days to see full results, depending on the patient and the area treated,” says Dr. Greenberg. Most people will need more than one treatment—typically two or three, though some may require as many as six. (Dr. Greenberg notes that with each treatment, patients lose about 20 to 25 percent of the fat cells in a given area.) Compared with traditional surgery, the price is pretty cool as well: about $750 per application, with multiple applications generally on a sliding scale.
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fit gear
stay in, get thin
bring your workout indoors with your own fitness studio You don’t need a lot of space or a huge budget to create an at-home gym. “A complete studio can be built for $250 to $500,” says personal trainer Kevin Mathieu. If you can afford it, enhance your fitness space with a treadmill, a bike or other cardio equipment, but if not, Mathieu says, “machines aren’t the only tools for gaining positive results.” Here, our picks for must-have equipment and accessories.
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1 GoFit Power Loops Use these resistance bands to strengthen and tone the lower body. $17, Modell’s, West Nyack, 845.348.9800
2 Bosu Ballast Ball Pro A six-sided design means this balance ball stays put while you work your core. $60, Gym Source, White Plains, 914.946.0200
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3 ProForm Power 995C Treadmill Maximize your space with this machine’s fold-updeck design. $1,999, Dick’s Sporting Goods, Yonkers, 914.964.0580
4 NordicTrack Foam Roller Use this
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3-in-1 tool to stretch and soothe muscles post-workout. $69, nordictrack.com
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5 Body Solid Speed Jump Rope A lightweight design and easy grips allow for an instant but intense cardio workout. $8, Leisure Fitness, Yonkers, 914.481.5744
6 TRX Home Suspension Training Kit Use your body weight as resistance with TRX’s bodyconditioning routine. Includes cords, anchors and instructions. $200, Leisure Fitness, White Plains, 914.468.6556
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7 Basis Health
Tracking Band More than a heart-rate monitor, this wristband uses sensors to track several health indicators and encourage better habits. $199, mybasis.com 6 7
8 Weider 15 lb. Green Kettle Bell Build strength and endurance with a weight that provides a free range of motion. $50, weiderfitness.com
9 Hudson Steel Pro Racer SRP Feel like you’re riding outdoors and look good doing it with this bike’s lightweight wheel suspension and sleek chrome finish. $2,099, Fitness Showrooms, Poughkeepsie, 845.298.8800
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