Does Yoga Get Rid of Fat On Your Hips and Stomach?

As many of you know, I recently completed by 200 hour Registered Yoga Teacher certification through AsanaFit and Yoga Alliance. Given my new expertise, I’ve been receiving a lot of questions about Yoga.  Many of the questions have been about weight loss/ fat loss, so I thought it was time to answer one commonly asked question:  Does yoga get rid of fat on your hips and stomach??  I’ve answered the question as best as I can and provided references at the bottom of this blog.  Enjoy!

OVERVIEW
Yoga is a mind-body activity that involves performing body positions that integrate strength, flexibility and breathing (see resource 4). Yoga has many benefits, including improved flexibility, improved balance, decreased stress and decreased body fat.  Yoga may rid you of fat on your hips and stomach, but it’s no guarantee!

Fat Loss
You lose fat tissue when your body experiences a caloric deficit, meaning that you expend more calories than you consume (1). Yoga burns calories and contributes to your caloric deficit, but (again) you won’t lose fat because of any activity unless you are monitoring your caloric deficit – that is, making sure that the amount of energy (food) you put in your mouth is less than the amount of energy(calories) you are expending daily . Some yoga classes may burn more calories than others, particularly classes that consistently elevate your heart rate. The average 150 pound person burns 240 calories per hour of yoga compared to 360 calories per hour of aerobics, according to Dr. Donald Hensrud of MayoClinic.com (2); The American Council on Exercise reports that a basic hatha yoga class may only burn 144 calories in 50 minutes (3). A 90-minute Bikram yoga class, on the other hand, might burn more than 700 calories (12).  Dr. Hensrud advises incorporating aerobic activities, like jogging and walking, into your exercise routine, along with yoga, to pack a bigger calorie punch and lose weight (see reference 2).

Hips and Stomach
Spot reduction is the idea that exercising a muscle group or body part stimulates fat loss on or around that area.  For example, spot reduction implies that exercising your inner thigh muscles slims your inner thigh.  Spot reduction is a myth, however – according to both myself and Cedric Bryant of the American Council on Exercise (4). The areas you lose fat from are determined by your genetics and hormones (11). Yoga positions do not necessarily get rid of fat on your hips and stomach, even though they burn calories while challenging your hip and stomach muscles.  Any fat loss you experience on a specific body part is the result of losing fat because of a caloric deficit.

Specific Postures
Yoga instructors tout the benefits of certain postures for regulating and boosting your metabolism. Bikram Choudry, founder of the Bikram Yoga College of India, claims that some postures regulate function of the thyroid gland (5). Hormones secreted by your thyroid gland regulate your metabolism and an underactive thyroid can promote weight gain (9).  To my knowledge, no peer-reviewed scientific research exists to support the claim that specific yoga postures can affect glandular function and your metabolism.

Stress
Yoga helps to reduce stress, according to a 2010 study published in “the Scandinavian Journal of Work Environmental Health.” (7). Stress causes your body to release more cortisol, a hormone that encourages fat storage in your abdominal region (6).  Connecting the dots implies that decreasing your stress levels by doing yoga may help soothe stressful hormones and deter stomach fat accumulation. However, further research is necessary to determine if this connection is actually valid.

Conclusion
Yoga burns calories and may contribute to weight loss, but no evidence exists to show that yoga gets rid of fat specifically on your hips and stomach.

Reference 1: “Essentials of Strength and Conditioning”; National Strength and Conditioning Association; 2008

REFERENCE 2: MayoClinic; Can I Use Yoga to Help Me Lose Weight?; Donald Hensurd, M. D.;

http://www.mayoclinic.com/health/yoga-for-weight-loss/AN02100

Reference 3: American Council on Exercise; Exclusive ACE Study Examines Aerobic Potential of Popular 5,000-Year-Old Practice; September 28, 2005

http://www.acefitness.org/pressroom/419/ace-first-to-evaluate-benefits-of-yoga-br-i/

Reference 4: American Council on Exercise; Why is the Concept of Spot Reduction Considered a Myth?; Cedric X. Bryant

http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=341

Reference 5: “Bikram Yoga”; Bikram Chodhury; 2007

Reference 6: Yoga Journal; “Metabolic Makeover”; Catherine Guthrie

http://www.yogajournal.com/health/2527

Reference 7: “Scandinavian Journal of Work Environmental Health”; The Effectiveness of Yoga for the Improvement of Well-Being and Resilience to Stress in the Workplace; N. Hartfiel, et al.; April 6, 2010

http://www.ncbi.nlm.nih.gov/pubmed/20369218

Reference 8: University of Maryland Medical Center: The Thyroid Gland

http://www.umm.edu/endocrin/thygland.htm

Reference 9: University of Maryland Medical Center: Hypothyroidism

http://www.umm.edu/endocrin/hypot.htm

Reference 10: MayoClinic.com: Yoga

http://www.mayoclinic.com/health/yoga/CM00004

Reference 11: “Scientific American”; Why Does Fat Deposit On the Hips And Thighs Of…; Patrick J. Bird; May 2006

Reference 12: Livestrong.com; “Calories Burned During Bikram Yoga”; Brian Connolly

http://www.livestrong.com/article/115471-calories-burned-during-bikram-yoga/

I arrived at JFK airport late last night for an 8 day trip, mixed with work and pleasure!  I am excited to catch up with my family and friends, including my Equinox family.  I was especially excited to attend Dr. Lee Burton’s workshop “Program Design from an FMS Point of View” at the Equinox 43rd Street in Manhattan.  It was great to learn about the functional movement screen from the perspective of one of its creators.  Dr. Burton is a charistmatic speaker with a philosophy that is invaluable for any personal trainer or sport performance coach.  Looking forward to telling you more about the functional movement screen in the future…

Dr. Lee Burton demonstrates a component of the functional movement screen.

Hey Blog Followers!

I, again, have been busy writing for LiveStrong.com!  I have an original new blog coming up for you guys, soon, though.  Stay tuned for at home tips to mobilize your thoracic spine.  An immobile thoracic spine can contribute to dysfunction of your neck, back,  shoulders and more.

Until then, here are some highlights from my recent articles!

Creatine and Athletic Performance

http://www.livestrong.com/article/419708-creatine-athletic-performance/

Athletes and a Low Carb Diet

http://www.livestrong.com/article/415643-athletes-a-low-carb-diet/

Hot Nutrition Topics for Athletes

http://www.livestrong.com/article/416860-hot-nutrition-topics-for-athletes/

Healthy Microwaveable Food

http://www.livestrong.com/article/418854-healthy-microwaveable-food/

Are Scrambled Eggs Good For You?

http://www.livestrong.com/article/418721-are-scrambled-eggs-good-for-you/

Nutrition and Chiropractic Care

http://www.livestrong.com/article/418681-nutrition-and-chiropractic-care/

Brain Food for Vegetarians

http://www.livestrong.com/article/418417-brain-food-for-vegetarians/

The Diet of a Cyclist

http://www.livestrong.com/article/417342-the-diet-of-a-cyclist/

Hey Blogosphere!

I’ve been remiss in my blogging lately – I have been very busy with assignments for Lance Armstrong’s LiveStrong.com.  In lieu of my blogging for Smart Moves, take a look at my two most recent articles published on LiveStrong:

Can Riding an Exercise Bike Make Your Thighs Bigger?  By Lauren Betancourt
http://www.livestrong.com/article/395720-can-riding-an-exercise-bike-make-your-thighs-bigger/

The Best Recommended Treadmills for Shock Absorption, By Lauren Betancourt
http://www.livestrong.com/article/388862-best-recommended-treadmill-for-shock-absorption/

I have 7 more articles scheduled for publication this week, and will keep you all posted!

Lauren

Many of you have had the pleasure of hearing me praise TRX Suspension Training…  but, in case you missed it… TRX makes working out effective, quick, and efficient.  Even better, you can take it anywhere; On the beach, on the road, at home, anywhere!

If you haven’t heard of TRX before or don’t know much about it, check out the video below!  I offer personal training with the TRX and also teach TRX group classes.  As with any tool, learning from a professional may enhance your results and decrease your likelihood of injury.

And if you’re interested in purchasing your own TRX, check out this link!  You’ll love it!

Part 3:  An in depth examination of your 3 fat loss options…

Last blog, I talked about the ins and outs of fat loss.  I ended with the three ways you can create a caloric deficit and ultimately lose weight / lose fat.  They were:

a. Modify your nutrition so that Calories in < Calories out.
b. Modify your activity level so that Calories in < Calories out.
c. Modify both your nutrition and activity level so that Calories in < Calories out.

Let’s look at the pros and cons of each.

A.  NUTRITION ONLY
It is possible to lose weight only by decreasing the amount of calories you are eating (without the assistance of exercise).  Intake almost always needs to be addressed for fat loss to occur, even if you are exercising.

PROS:
-  This option is especially appropriate for those who cannot exercise (i.e. from injury or illness), and is a great first step for anyone who wants to lead a healthier lifestyle.
-  In addition to losing fat, an in depth examination at your nutrition will help you identify unhealthy habits and potentially decrease your risk of chronic illnesses.

CONS:
- While it is possible to lose fat by decreasing your calorie input alone, you will miss out on benefits of exercise such as improved heart health, lung health, metabolism, bone strength and muscle function.
- Unlike a combined nutrition/exercise program, all of the “calories-out” must come from eating less food.  As a result, this option tends to result in a longer/more challenging fat loss; behavior modification surrounding food doesn’t happen overnight.  Going “cold turkey” might result in binging and, ultimately, goal abandonment.

TIP:  If you choose this option, it’s best to start with one or two nutritional changes per week until you have achieved your goal caloric deficit.

B.  ACTIVITY ONLY
It is also possible to lose fat by increasing your calorie output, only.

PROS:
- Receive benefits of exercise (i. e. stronger heart, lungs, muscles, and bones).

CONS:
- This method may lead to overexercising in an attempt to  use as many calories as possible.  Overexercising can lead to acute or chronic injury, joint wear and overtraining syndrome.
- You may fail to address unhealthy habits that might impact your energy level, impair your body’s healing process and increase your risk of chronic diseases.

C.  NUTRITION AND ACTIVITY
The ideal fat loss program combines a nutrition plan (decreasing calorie input) and  exercise (increasing calorie output).

PROS:
- You receive the health benefits of exercise and address unhealthy eating habits without promoting overexercising.
- Modifications to your calorie intake will seem more manageable.

Until next time!

PART 2:  SECRETS OF FAT LOSS.

Plastic sweat suits, diet pills, fat-reducing massages… I’ve heard it all!  But I know the best way to lose weight…

THE SECRET

Are you ready for my insider secret?  For the very best way in the entire world to get rid of body fat?

Ok… just remember… you asked for it!

EAT LESS, MOVE MORE.
Eat less.  Move more. That’s it.  That’s my insider secret for getting rid of body fat.

Weight management can be summarized using the following equations (yes, all those years of math are coming back to haunt you!)

Calories in – Calories Out = Weight Gain or Weight Loss
- Calories in < Calories Out = Weight Loss (Caloric Deficit)
- Calories in > Calories Out = Weight Gain (Caloric Surplus)
- Calories in = Calories Out = Weight Maintenance]

Did I mention that creating a caloric deficit is the ONLY way in the entire world to naturally (as in non surgically) get rid of body fat?

Based on this weight loss “secret,” you have the following options:
a. Modify your nutrition so that Calories in < Calories out.
b. Modify your activity level so that Calories in < Calories out.
c. Modify both your nutrition and activity level so that Calories in < Calories out.

There are very very few people for whom a, b, or c would not result in fat loss.  We’ll go over each of these options during my next blog, but let’s  take a mental road trip for a second… to…

HOW TO PLAN YOUR FAT LOSS

Two of the most common questions I get asked are “How many calories do I need to burn to lose x pounds?” and “Can I lose x pounds by x date?”  Armed with a little knowledge and your elementary school mathematics, it’s pretty easy to answer this question for yourself.

EXAMPLE:  Caroline wants to lose 10 lbs.

Each pound of fat is equal to 3500 calories.  If Caroline wants to lose 10 lbs, she needs to expend 35,000 calories (3,500 x 10 = 35,000).  Obviously (I hope it’s obvious, anyways!) she (and you) should not try to expend 35,000 calories in one day, one week, or even one month.  She needs to plan out her weight loss over time using a weight loss schedule – or, ask her trainer to plan it for her! The weight loss schedule will help her determine how many calories she needs to expend/cut per day and per week to safely reach her goal.

Typically, it’s safe to lose up to 3 pounds of fat/week (10,500 calories/week), depending on how overweight/overfat you are.  Losing any more than that can be dangerous, ultimately resulting in a slowed metabolism, loss of muscle and decreased connective tissue strength.  I usually recommend aiming for 1 lb/week, at first.  It’s important to set an attainable goal, and a slower pace of weight loss may help to prevent weight rebound by giving you more time to solidify lifestyle changes.

If Caroline loses 1 pound per week, she will reach her goal in 10 weeks.  To lose 1 pound of fat per week, she needs to have a caloric deficit of 500 calories/day (3500 calories/7 days in a week = 500).

Mon. (-500) + Tues. (-500) + Weds. (-500) + Thurs. (-500) + Fri. (-500) + Sat. (-500) + Sun. (-500) = – 3,500 calories = – 1 lb.

If Caroline loses 2 pounds per week, she will reach her goal in 5 weeks.  To lose 2 pounds of fat per week, she needs to have a caloric deficit of 1000 calories/day (1000 calories/7 days in a week = 7000 calories).

Mon. (-1000) + Tues. (-1000) + Weds. (-1000) + Thurs. (-1000) + Fri. (-1000) + Sat. (-1000) + Sun. (-1000) = – 7,000 calories = – 2 lb.

So now you know the ” big ideas” behind losing weight!

Stay tuned for next blog… discussing your options for creating a calorie deficit!

I had a request to write an entry about getting in shape for the summer.  I don’t mean to write off aesthetic goals, but I usually don’t talk about them because I find that having a performance-related goal is more constructive and usually results in the desired physique, anyways.  As a result, I always have difficulty writing about “getting in shape.”  In most cases, people know at the least the basics of how to get “in shape.”  The real challenge is implementing them.  In other words,  the biggest issues are usually lifestyle issues such as time management, commitment, and motivation.

But, I digress!  I will write an extensive article about commitment and motivation later… until then… I will tell you how to work towards your ideal body.  However, in true “Smart Moves” fashion, I am going to fill your head with knowledge at the same time!

When asked what their idea of being “in-shape” is, most people will say the following:

1.  Lose weight (or body fat).

2.  Improve “Tone” and “Definition”

Item 1 is pretty straight forward and on-point.  Item 2, not so much.  What is toning, anyway??

Technically, “tone” refers to the a state in which your muscles remain partially contracted and therefore appear “harder” or “bigger.”  Your muscle tone is not voluntary.  In other words, it’s not something you can control.   The way you train will not affect your muscle “tone.”  Even if it did, more tone probably wouldn’t make you seem “harder” or “bigger.”  Likewise, there is no such thing as “toning.”

You only have two options for improving your physique and/or seeing more muscle definition.  When more “tone” is desired, you are actually looking for a combination of the following:

1.  Less body fat (improving your overall shape and better exposing the underlying muscle).

2.  More muscle mass (increasing the amount of muscle available to show).

That’s it.  I’m sure you’ve probably heard of hundreds of plans for getting your ideal body.   I bet that some of those ideas are pretty extreme, but I promise that your physique boils down to these two things and these two things alone.

Also, most people think that “toning” involves lifting lighter weights for a high number of repetitions.  This idea is only half true.

If you are planning to improve your physical appearance through fat loss, then a higher repetition program will still burn calories and work towards decreased body fat.  Granted, there ARE better ways to work towards fat loss.  However, lifting light weights for a high number of repetitions does NOT cause you to gain muscle; light weight and high reps do not significantly increase muscle mass.  I will explain why in Part 3 of this blog, coming up soon!

You may be asking yourself “So what?  Does it really matter if I believe in toning or not?”

Yes, it does matter.

Why?

First, if you really want to get in shape, you have to understand what you want, how to get it and how your body works.  Period.  Well thought out exercise leads to results.

Second, believing in toning is the gateway to believing in other fitness myths, like spot reduction and muscle lengthening.

Until next time…

Stay tuned for Parts 2, 3 and 4 of this blog series:

- the ins and outs of losing body fat.
- how working out affects your muscles.
- the biggest myths about getting in shape.

As many of you know, the aspect of training that I am most passionate about is injury prevention.  As a youth athlete and dancer, I struggled with several injuries until I was finally diagnosed with arthritis of the spine at the ripe old age of 20.  I have dedicated much of my education and training career to understanding how to prevent and address injuries in others.  Almost everyone I know struggles with some form of chronic pain or discomfort, if not a serious injury.  I’ve briefly summarized six things that I find to be crucial for injury prevention.

1.  Resistance Training
Weight training improves joint stability by strengthening tendons, ligaments, and muscle.  Strong and stable joints are important for everyone, from the new gym-goer to the seasoned athlete, because stable joints are less likely to sustain injury.

To safely receive the benefits of resistance training it’s important to use proper technique and to vary the volume and intensity of your work outs.   Failure to fluctuate your work volume and intensity may lead to overtraining and injury.

2.  Corrective Exercise
Maintaining your body’s proper posture is necessary for the nervous, muscular and skeletal systems to work together correctly.  Disruption of proper posture has a domino effect on the rest of the body, usually causing increased stress to be placed on certain areas.  This increased stress may lead to sudden (traumatic) or delayed (overuse) injuries.  Corrective exercise aims to identify imbalances and then use specific movements to address them, ultimately preventing injury and increasing performance.

3.  Massage and Self-Myofascial Release
Muscles and the surrounding tissue have a tendency to become stiff and less pliable.  In many cases, this stiffness may manifest as knots or trigger points in a muscle.  When left unaddressed, inappropriate muscle tension may contribute to imbalances, encourage poor exercise technique, and increase the likelihood of injury.  Massage may help restore muscles to their normal state.  Foam rollers, tennis balls and massage sticks are great ways to incorporate massage and self-mysofascial release into your everyday routine!

4.  Nutrition
Diet doesn’t just have an impact on performance – it can actually affect your risk of injury.  Poor nutrition can affect everything from muscle proteins to bone strength.  A well-rounded diet is even more important for recovery – without vital nutrients, the damage that is caused during exercise cannot be repaired.

5.  Hydration
Water intake is vital for joint health because it keeps joints lubricated, preventing unnecessary friction and wear.  Hydration plays an even greater role in health of the spine; water is critical for health of the discs between vertebrae, which absorb shock and allow for movement of the spine.

6.  Rest
Two types of rest are particularly important; Rest between workouts, and sleep.  A well-rounded workout places stress on almost all the systems of the body.  Workouts should usually be arranged 48 hours apart to allow repair of damaged tissues.  Also, a good night’s sleep is necessary to allow circulation of the hormones responsible for muscle repair and growth.

There are many reasons that a person chooses a particular trainer.  Historically, however, people choose a personal trainer because of his or her physique; “I am going to work with Trainer X because I want to look like him.”  This is even true when it comes to seeking advice from fellow gym-mates or friends.  Maybe you  have used this logic before.  If you haven’t, you have probably seen it among trainers and clients at your gym.

On the surface, this thought process makes some sense.  Generally, a person’s physique reflects the way they workout and what they eat.  Therefore, they must know how to achieve the result that the client desires – right?

However, dig a little deeper and you will see that there is much more to it than meets the eye.

1.  Trainer X may be gifted with great genetics.
Believe it or not, there are people out there who can have fruit loops for breakfast, a grilled cheese for lunch, and take-out for dinner and still look pretty amazing with minimal effort.   If Trainer X fits this description, then you may be flat out of luck (and results).

2.  Just because Trainer X looks good does not mean that he knows how to train efficiently.
Results can be achieved two ways:  the easy way, and the hard way.  Most novices achieve results the hard way; they spend more time working out for fewer improvements.  Time is crucial for those of us with full time jobs, families and friends.  Not to mention that an inefficient workout puts unnecessary mileage on your body.

3.  Trainer X may be in pain, and may not know why or what to do about it.
If you listen to gym conversation for 5-10 minutes, you will usually hear at least a few of the “best looking” people talk about their exercise-related ailments – rotator cuff tears, throbbing knees, aching backs,  and so on.  More often than not, the people-in-pain don’t understand how their work out habits contributed to their ailment/injury, or what to do to make it better!  Odds are you’ll end up with a few new aches and pains too.

4.  You are not Trainer X and probably shouldn’t train like Trainer X.
Fitness is not one-size-fits all.  While you can work towards an athletic or built body type, not everyone should be initially trained like a bodybuilder or an athlete.  In other words, a 50 year old sedentary man with rusty joints should work towards his goals differently than a healthy, 25-year-old former athlete.  An inappropriate strategy is both inefficient and potentially dangerous.

5.  Trainer X looks great, but he doesn’t go the extra mile for you.
Improving your fitness is not easy.  Just because a trainer looks good does not mean that they are going to be good to you.  You may not receive those extra text messages asking if you did your cardio, or an offer to re view your food log.  In the long run, all of us need and deserve as much support as we can get.

In summary:

While you want to choose a personal trainer who looks fit and healthy, choosing only based on appearance can be extremely misleading.

Stay tuned!  Coming up:  What makes an efficient work out, goal setting for success, how to choose a personal trainer, and more…