The first component of stomach fat is the visceral layer around and between your organs. Visceral fat is used as protection. When you are overweight it will also act as a storage area. Visceral fat is tight, so even though your stomach will bulge it will feel tight.
The second type is subcutaneous fat. This is the layer directly under the skin. This is the fat that feels and looks ‘flabby’. Woman store more subcutaneous fat than men (mainly for use during child rearing). Men with excess abdominal fat generally have hard or tight tummies while woman have loose and flabby tummies. This is due women storing fat in the subcutaneous layer as opposed to visceral layer.
The third cause of flabby tummy is weak core muscles and this is where Pilates can be a huge benefit. Not only for strengthening and tightening the core muscles but also for burning fat and increasing blood oxygenation which burns more calories and increases cell renewal.
Since it is not possible to directly lose fat from just your stomach, you have to lose fat from all over your body. To do that you have to increase your cardiovascular work, eat less, breath properly and of course do pilates!
The one place we can ‘spot’ train is a weak core and the ideal form of exercise to do that is Pilates. In fact the whole basis of Pilates is about core strength in the pelvic floor, abdomen and back. For visceral and subcutaneous fat, they have to be burned off with the rest of the fat in the body. Pilates makes your muscles stronger and more efficient at burning fat, it also trains the muscles that help you breath (the intercostals ) and makes your lung capacity bigger and more flexible. The easier and faster exchange of oxygen into carbon the more calories you burn and this increased exchange also increases cell function by pumping more oxygen into the blood. However Pilates on its own will not burn large amounts of calories. Which is why we recommend another form of cardio exercise, walking, swimming and cycling are perfect.
There are a few other things to consider in relation to the fat on our stomachs. We all have different genetic make up and some people store fat more on the stomach. Some store on the hips and thighs etc. Also the place that you last stored fat will be the first place that it comes off when you lose fat. Woman tend to store fat on the stomach and thighs first so this will potentially be the last place that will shed excess weight.
There is another factor that will effect stomach fat – stress. When we have a lot of stress in our lives (who doesn’t have a lot of stress in their lives these days?) we release more of the hormone called cortisol which triggers fat storage in the abdomen. Pilates helps to address the stress in our lives because it takes you out of your day completely for one. two or three hours a week. You focus on your breathing, your body and your mind and that is deeply relaxing and stress reducing.
Yes! By doing Pilates to strengthen core muscles, increasing the fat burning efficiency of the body, and by reducing stress in your life. In fact Pilates combined with another form of cardiovascular workout can provide huge weight loss benefits. But a one off session once a week for three or four weeks will only give you a basic understanding of Pilates principles. You will need a more intensive practice of 3 or 4 times per week, plus some form of fat burning cardio exercise, and address the stress in your life, eat a healthy balanced diet to get really great results.
To get the most and best results, it is always advised to train with an expert and we invite you to join us at The Hundred Wellness Center in Dubai with our watchful Pilates experts to reap the best in your workout. We offer private and small group classes to ensure best results, from Mat Pilates to Reformer, Cadillac, Pole, Chair….don’t let those names scare you off!
This month we have a visiting teacher from South Africa. Chelsea-Ann, better known as Chai, studied Psychology, Drama and then Education. She specialised in physical theatre and choreography. It was during this time at Rhodes University that she qualified as a BASI (Body Art and Science) Pilates instructor as well as completing the Gyrokinesis course.
With a passion for movement and teaching, Chai loves the creativity required for teaching children Pilates and offers private Pilates for children.
As an enthusiastic triathlete, it is her knowledge of the inter-relationship of body and mind that allows her to incorporate the most applicable exercises and movements to enhance your physical capabilities. Chai feels that nothing is more rewarding than watching you on your way to reach your goals.
Chai will be teaching at centre from the 9th till the 20th of March, and might make the move over from South Africa to join our team afterwards! So lets all give her a big warm Hundred welcome! For more information on how to book a class or session with Chai during her visit, please email or call us on 04 344 7333. And of course as always we look forward to your feedback after taking a class 🙂
Health should be everyone’s top priority, it is one of the keys to success in all fields of life. Whether you are managing the stresses of running a business and juggling a family, complementing a more physical sports regime, or ultimately working towards living a pain-free life while keeping your body supple and strong as you grow older, Pilates is the answer. Today we share with you expert Alycea Ungaro’s view on how Pilates plays an integral part of fitness regimes for all age groups, and why it is NEVER too late too start getting in shape! As the saying goes, age is but a number!
Peanut Butter and Chocolate. The best combination. Always. And inline with Easter, we are delighted to share this “much healthier” recipe! Your sweet tooth will love it, your children will too if you have little ones running around, and you might just recreate it for friends and family – forever. Yes, a true de’lite’ !!
So thanks to our friend at Chocolate Covered Katie for whipping this up and one of the best quick and decadent sweet treat we have sourced out for you on this festive occasion. The best thing is that the recipe is made for one person which means, quality and portion control! So count the number of heads you are creating this sweet sin-less treat for, roll up your sleeves and head over to the kitchen.
What are some ways to cut back on calories without sacrificing on the healthy nutrients?
1) REDUCE YOUR MORNING COFFEE DRINK
Downsize from a low fat medium latte that can pack over 190kcal to a small sized skimmed milk latte and save around 90kcal (as well as those dirhams!). Better yet, stick to a clean brew (coffee of the day) and add a splash of skimmed milk. No sugar if you can make it!
2) STOP DRINKING SPORTS-GATORADE-DRINKS
Sports drinks are packed with unnecessary calories so unless you are really sweating it out in the gym and working out strenuously, rehydrate instead with plain old-fashioned and very good for you water. You’ll save around 200kcal! At The Hundred, we serve refreshing complimentary cold water with cucumber and lemon – your welcome.
3) KEEP A DETAILED FOOD JOURNAL
Note down what you’re eating everyday of the week and you are more likely to watch out for unnecessary food consumption. Research has shown that people who keep a food diary are more likely to be successful in losing weight and keeping it off as it provides you with an accurate overall picture to help fine-tune your diet.
4) SNACK SMART
So fair enough – life is too short to cut out snacks completely. Keep munchies to no more than 100 to 200 calories each such as cut-up veggies from cucumbers, carrots, broccoli and a healthy hummus dip or low fat labneh with a teaspoon of zaater in there.
These healthy steps and tips are bought to you by www.thehundred.ae
Yogalife Middle East joined Walid Tebarki, one of our Pilates instructors at The Hundred Pilates Studio, to discover the natural range of motion, biomechanics and fluid poses that we go through in a Pilates class which resembles very much to Yoga poses and the natural movements of animals.We know that many of Joseph Pilates moves were inspired by the form and movement of animals. He frequented zoos, and encouraged students to watch the way animals move. Some Pilates exercises, like seal, swan, and crab are named for animals. Here is what Yogalife have discovered with us.
“… true rhythm and control is observed both in domestic pets and wild animals – without exception.” Joseph Pilates
Pick up the March 2014 issue of Yogalife Middle East Magazine to read this coverage in fine print!
Visit www.thehundred.ae to find out how you can book a Pilates session with us.
Buttery avocados brightened with lime make for smooth, creamy, dairy-free ice cream. Add lime juice in small increments to taste—too little and the ice cream turns out bland, too much and it becomes overly savory.
If your diet permits white sugar, feel free to substitute an equal volume of it for the raw sugar in this recipe for a cleaner flavor.
Breathing is sooo important and it would serve us well to do it well. It is the most important element for life, (Without breathing we die fairly rapidly, we can last without food, water, sunshine and love for a relatively long time, but without breathing your toast in 2 mins).
If you struggle with worry and anxiety, you know all too well the toll it takes on your life. You might generate so much anxiety that you: are unable to talk with someone you are close with about a concern, appear more like a deer-in-the-headlights than a sharp candidate at a job interview, are practically paralyzed at the thought of doing a presentation for work, have poor concentration while taking an important exam; the list goes on and on. If you even remotely relate to this, you will want to know about square breathing. Though it won’t fix underlying issues that might be driving your anxiety, it can help you to relax, refocus, and move forward.
Joseph Pilates created his exercises as a way to increase overall fitness for anyone. However, because graceful, flowing movements are part of the full Pilates exercises, and because they build strength without building bulky muscles, they were quickly adopted by dancers and gymnasts. Runners didn’t consider the benefits of Pilates until it was more widespread.
For example, Elena one of our expert teachers at the Hundred Pilates Studio in Dubai who has recently and proudly completed her 10K Dubai Marathon journey, reveals the benefits of cross-training Pilates with her running regime and how it has helped her reach the finish line:
While all runners should stretch before they run, some runners’ training programs don’t focus enough on stretching. Strength and endurance training alone won’t provide the progressive stretching that regular Pilates workouts will. Insufficiently stretched muscles can cause many problems for a runner, slowing them down at best, or leading to a serious injury at worst.
Just like stretching, Pilates helps runners focus on their breathing. This benefit is synergistic with the stretching because warming up the core helps the intercostal muscles that connect the ribs. This makes it easier to breathe smoothly using all available lung capacity.
In the latest issue of Shape Middle East Magazine, the 34-year-old actress shows off her flawless figure, and shares her workout and diet secrets.
Wearing only a black sports bra and grey leggings, Hudson flaunts her abs, toned arms and legs. The radiatn mother of two sons Ryder, 9, and Bingham, 2, credits her fit and sculpted body to her 15-year devotion to Pilates.
Despite two children, the star is in better shape than she has ever been. However, she certainly does work hard to achieve it. Kate has been working with the same personal trainer and Pilates instructor for 15 years, Nicole Stuart.
Nicole said: ‘We do Pilates for an hour, three times a week. If she’s prepping for something it will be more.
‘We always combine cardio – like a mile run – before a Pilates class. On off days, she’ll meet me for yoga or a spin class.’
The pair have become best friends and Nicole praised Kate’s dedication to fitness.
‘She’s an incredible person and she really challenges me as a trainer because she’s such a great athlete. We both give each other a run for our money. She’s always been amazing when it comes to her workouts.’
In addition to working out, Hudson also tries to eat healthy — but she admits to trying extreme measures from time to time.
“I’ve eaten in all sorts of different ways over the years. I like to do juice cleanses twice a year for five to seven days, or food elimination cleanses where I just eat superclean,” she says. “That’s really the only time when I’m very strict. Other than that, I eat everything. I just love food. I love bread. I love pasta. “If anyone thinks the baby weight is going to fall off without doing anything—they are fooling themselves! I work out to feel great but also to look great. There’s no way a woman gets up to work out at 6:30 a.m. just for the mood boost. She wants to fit into her jeans and look fantastic too.”
Want to get sculpted, lean, toned and drop those baby pounds after giving birth? Strengthen with us at The Hundred Pilates Studio in Dubai by joining into our daily semi-private “small” Pilates group classes or private one-on-one Pilates sessions where you can train on the mat and Pilates equipment. Discover more by visiting our website at: www.thehundred.ae