In our story, Joe Sparetire and Betty Behind are walking into a bar with a priest, a lawyer, and a doctor. Those of you with good comedic talent can probably come up with a good punch line.

If Joe and Betty come in and want help losing weight and getting in better shape I’ll be the doctor, and here is what I said.

“Hit the weights and skip the Carbs.” Psst…Dr. Altman’s exercise program will help you do both.(area365.com)

The belly fat is most common in men, often affectionately known as the beer gut. Women on the other hand tend to keep the center of gravity to the backside and hips. To confuse things men can have a large derrière and women can grow Milwaukee goiters.

Really, since men and women can both have the same problems, it boils down to where your body likes to put the extra stuff you eat. I will focus on abdominal fat for two reasons. #1 it is the most common and #2 it is the most dangerous. Belly fat increases the risk of diabetes, high blood pressure, cancer, and overall heart disease. Waist circumference is an accurate measurement of these risks.

“Women who carry excess fat around their waists were at greater risk of dying early from cancer or heart disease than were women with smaller waistlines, even if they were of normal weight.

For example, Women with a waist size equal to or greater than 35 inches also were twice as likely to die of cancer as were women with a waist size less than 28 inches.

A healthy waist limit for women is 35 inches and, for men, 40 inches. Waist circumference is determined by measuring around the waist at the navel line.” -Reported researchers from Harvard and the National Institutes of Health.

It boils down to the basics - either eating too many carbohydrates or calories and lack of exercise. The body starts to store the fat in the middle. Scientists believe an abundance of abdominal fat raises insulin, triglycerides, and cholesterol. In essence, that is the same stuff that happens when eating too many carbohydrates. I have a complete carbohydrate list on Day 2 of our exercise program.

The good news is that abdominal fat is reversible by exercise and decreasing carbohydrate consumption. Training helps improve insulin resistance, and helps move sugar around the body. Most people are told to walk more, but weight training combined with some endurance training is far more effective than just endurance training (ie. Walking, running or swimming). You must add weights.

Alcohol is well known to inhibit fat usage and might promote the beer gut. That actually depends on what you do when you aren’t drinking. Moderate alcohol drinking actually has a beneficial effect on heart disease and most of the countries in the world drink more than Americans and live longer, but too much alcohol can lead to all the nasty problems you can think of. So, no more than 2 drinks a day.

If you are eating too many carbs and calories and not exercising, then alcohol is most likely adding to your waist line. Looking at international studies demonstrates this. In countries that exercise regularly and eat healthy diets, alcohol does not contribute to the classic beer gut.

Yogurt… sprinkle whey protein on top, fresh fruit.

Shakes… with whey protein, fruit, water/ raw milk, coconut oil/ flax oil. Sometimes whatever you have.

Eggs… don’t let anyone tell you they are bad for you.

Oatmeal…If you like this in the morning, try adding the whey protein and a little coconut oil, to give it a little more protein and fat.

“Why the (farmer) does not know it for many years when a poet has put his farm to rhyme, the most admirable kind of invisible fence, has fairly impounded it, milked it, skimmed it, and got all the cream, and left the farmer only the skimmed milk.” -Henry David Thoreau, Walden, 1854

“Skim milk was used for the pigs. The cream was for the farmer.”- Dr. Altman

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