It’s been said that exercise increases your appetite, and that’s a general principle to which I ascribe.When we are waist training, how does that work when we need to exercise, plus keep an eye on calories and try to reduce them a bit, if not just hold the (waist) line?
I read in my SF Examiner on July 20 (in a paid advert), that a November 2015 report of a study in the American College of Sports Medicine, demonstrated that if we exercise four times a week at 65 to 75 percent “HRmax – we will get “improved appetite regulation” in previously inactive normal weight individuals. Another study found that exercising five times per week at 75 percent HRmax had the same effect.
The meaning of the study, without going on to research HRmax? People simply eat less after high-intensity exercises, compared to those of us who exercise more moderately and continuously. Subjects in the study ate less after exercise, as well as during the rest of the day–good news to be sure!
What effect gender, starting weight and height, genetics, age, and other factors have–not reported in this study–is unknown. I suspect and hope they were ruled out as factors influencing the result.
I’ve certainly had to adjust downward the intensity of my “workouts” and exercise sessions as I entered my senior years. That is just common sense and respecting one’s body and years of wear and tear on it and the unique weaknesses that develop for most all of us. I need to work to increase balance, flexibility, power, strength, and endurance — all five and not just waist maintenance or weight loss or a high-powered workout.
In any event, for all those who waist train, my perspective is that weight is much less important that circumference of the waistline. Note this report:
You may never fit back into the jeans you graduated high school in. That’s OK. What’s more important (and science confirms this) is to focus on your waist size instead. Multiple studies have shown central obesity (fat around your middle) is associated with an increased risk of cancer and early death.
That was a somewhat novel concept for overweight individuals when I first published my “how to” waist train book in 2003. Until about 2015, body size and weight became obsessions, obsessions toward thinness, but waistline measurement was not so much in the news. Nowadays, and with some relief on many fronts, there is much more acceptance of any size or shape, and we know that body size alone does not equate with ill health, just like squishing the body’s organs with corseting does not equate with harm. There is a growing public awareness of that plus visible examples of curvy women and men in the media, in modeling, in sports and other.
Nonetheless, it’s important to recognize that by now, a number of studies have demonstrated that women should aim for a waistline of 35″ and men 40″ in order to keep on the safe side when it comes to heart problems, diabetes, and even alzheimers. That’s where waist training comes in.
Permanently (if you don’t then pig out on Krispy Kremes) shaving from two to five or more inches off your waistline which takes a moderately dedicated effort for only three dedicated months of corset waist training, can work — if you work the program. This includes adding in waist-targeted exercises five nights per week in 20 to 45 minute sessions. Start at 20 min. and work up to 45 min per session in about two months, and pace yourself.
Pacing is a new concept for me, learned after a year-long struggle and rehabilitation after a “simple” lower back spasm and added whip lash (from a Chinese chiropracter). Pacing is bound up with delaying my response–to anything. I’ve learned that from my Alexander Technique classes, altho the patron saint, Mr. Alexander, called it “inhibition.” He felt it was the process of achieving our end result that gets most into physical and spiritual trouble.
I’ve noted that if I don’t have dinner ready for my partner by 30 min. after he arrives home from work at about 6 pm, and we then eat about 7 pm, sometimes he says he is not hungry at all and eats about half his normal portion of food (which we control in any case no matter what time we eat). This is a perfect example of the benefits of moderate delay. (Of course, don’t eat too late at night as you don’t have time to burnoff the calories). A glass of water is about all that he, and I, need to fill up the stomach for an extra hour until dinner.
Too, if he delays accepting my occasional offer of a second helping, ten minutes later he is not hungry and never goes for one, thus avoiding unneeded calories.
Delay is a mysterious and wonderful thing. I’m wonder if you have experienced any figure or other benefits from that, too?