Battling Belly Fat

Our Arizona private golf club offers a wealth of health and wellness amenities, classes and highly certified personal trainers. One thing our team hears often is that members are trying to stay fit, active and rid themselves of stubborn belly fat.

We asked our resident fitness expert, Drew Saenz, to give us some insights into fighting the bulge and staying fit. Here’s what Drew had to say:

Nobody likes belly fat, but almost everybody struggles with it to some degree. Even for me, a health and fitness expert, it’s been an on-and-off struggle to keep a trim waistline because, unfortunately, fat cells don’t go away, they just get smaller. 

Among all kinds of fat, belly fat is the one that gets the most attention. We are frequently asked to help our training partners lose weight. And they often want to specifically target the extended, round belly that tends to accumulate over the years. 

Here’s the good news: belly fat isn’t inevitable. We’re here to show you how to exercise and eat right in order to lose body fat for better health -- and to feel, look and move better.

The bad news: There’s no miracle cure for body fat or a way to easily reduce it around the belly or anywhere. Despite the myths, doing 100 sit-ups a day will not give you a flat stomach. Neither will a tea sold at the “nutrition store.” Or wearing a piece of rubber around your midsection. 

The myth of spot reduction sounds appealing but is just not true. Everybody wants to say, here’s how you lose the fat that’s on your left knee…. Or behind your right ear … or on your shoulders… but a magic fix doesn’t exist.

Build and maintain muscle. We lose muscle as we age unless we practice resistance training, which means lifting weights, using resistance bands, etc. Anything that offers weight against your muscle to build it up. Muscle is essential for carrying out the daily activities of life and help prevent falls.

For more inspiration see, my blog outlining 6 reasons to incorporate strength training into your workout.

Don’t forget about cardio. Decades ago, we were told that cardio was the singular path to slimming down. Now we know that’s not exactly true, but it is necessary. The World Health Organization suggests at least 150 minutes of moderately intense exertion each week. We say that’s a good start.

Use Group Classes or a Coach. This can be a smart way to learn how to safely and effectively exercise to reach your goals, including lower body fat. Classes or a fitness partner can also keep you accountable.

Eat right. This means choosing whole foods over processed foods, limiting portions and snacking and eating just until you’re no longer hungry. Read nutrition labels at the store, and don’t buy products full of ingredients you can’t pronounce. Watch out for added sugar and corn sweetener. Cut back on fruit juice and drink more water.

Finally, a bonus tip: Take it easy. Stress is body fat’s best friend. 

Stress releases cortisol inside us, which can contribute to various problems including weight gain.

But I know us busy parents and grandparents can relate to stress. We can’t always avoid it but we can learn to manage our stress in healthy ways.

Let it all go. Meditate, breathe, read a paper book and let us help you approach tackling belly fat the right way. Stay the course and lean into the programming and wholesome foods available here at The Club. We’re here to be your partner in fitness.

The Sports Club at Superstition Mountain features state-of-the-art cardio machines, free weights and plyometric equipment. Club members can participate in a variety of fitness classes in the multipurpose room including Pilates, yoga, core conditioning and more. At Superstition Mountain we also offer highly certified and educated personal trainers that can assist with workouts or meet with you individually to prepare a program that's right for you.

Superstition Mountain Golf and Country Club members can work with our dedicated fitness professionals to develop a program that will help meet their health and wellness goals.