Does this swimsuit make me look fat?
By: Samuel Dybdahl cPT
No, you make you look fat. But, are you retaining water (edema) in that subcutaneous mess?
The Test:
Here is a quick way to get a general feel for water under that skin: Pinch your stomach and let go, if it jiggles/ripples when you let go it is likely you have some water retention, which can be fixed relatively quickly in comparison to Bodyfat. In aesthetic sports, post contest "rebound" is often due to the over manipulation of water/sodium levels within the days following a competition.
HOW DO I GET RID OF THIS WATER?!
It is ok, I am providing you with 5 simple steps for some quick water succes!
5. Drink more water.
The Science.
This may seem counter-intuitive, but you have an imbalance of ion charges sodium (Na+) in the subcutaneous layer between muscle and skin (epidermis); your aldosterone levels may be thrown off dependent on you current nutritional intake as well. Wiki some knowledge; the book I read this from isn't in hand.
The Solution.
Try carrying a gallon jug with you for a day or a few days, and drink 1.5 - 3 gallons of water. To add some flavor, go for some natural lemon/Lime juice. Ever heard of the WATERFALL DIET?!
4. Cut Some Sodium.
The Science.
The more sodium you intake, the more potential for retaining water, sugary carbs might mess up some of that evening time loading which may be necessary to look awesome (I digress, that comes later).
The Solution.
Try getting some seasonings with 0 sodium opposed to that sodium and fat drenched dressing and sticking to the natural fruits and veggies for a bit (the fibrous berries cause slow blood sugar spikes, one of the most impressive being Blackberries). FROZEN FRUIT VS FRESH FRUIT NUTRITION- ARTICLE COMING SOON.
3. You Flexin'?
The Science.
Cut down the glycogen storage in your phosphagen system (utilize nonoxidative pathway with resistance training). Why? because your body will then need some carbs to replenish it's storage, 1 gram of carbs takes 3 grams of water to store intramuscular, that's not in your belly!
The Solution.
Try doing a full body day in the gym, use more sets with each workout, and you'll get those muscles eatin' the carbs and slurpin' the subcutaneous fluids if you hydrate smart and low sodium carb load!
2. Energy for Success.
The Science.
Diuretics take many forms, though not all are equal. Carbonation can mess-up that plight for skinny and leave you with some distention and bloat. Don't get sugary beverages for caffeine, as the process of flushing may be brought to stagnation.
The Solution.
Try some caffeine pills or coffee, they provide the slight diuretic effect while guzzling those gallons of water days before your epic beach trip.
1. Loosen up.
The Science.
Cortisol levels are correlated with the loss of sodium. Cortisol is an outcome of stress, so relax and stay worry free, you will look fine at the beach. This gets a little tricky because caffeine elevates cortisol; there is a balance of moderation to be achieved with your goals. Need more proof on cortisol limiting that stubborn sodium loss check this book out: Sandle GI, Keir MJ, Record CO (1981). "The effect of hydrocortisone on the transport of water, sodium, and glucose in the jejunum. Perfusion studies in normal subjects and patients with coeliac disease". Scand. J. Gastroenterol. 16 (5): 667–71.
The Solution.
Relax, perhaps some yoga, or a walk to keep your mind off those bothering thoughts. Also, try keeping that caffeine intake during the first half of your flushing days, and continue to drink your water.
On that note:
Someone used the squat rack for curls while I had to stand there and wait AGAIN
Samuel Dybdahl
samuel.dybdahl@gmail.com
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