WATER RETENTION AND HOW GET RID OF EXCESS FLUID...
I hear it all the time... I do so much cardio, and my diet and training are so on point, yet I still have this layer of fat covering my abs! What's the matter with me? Well, that layer of muscle-masking mess that you might assume to be fat could be subcutaneously fluid.
The body has a natural mechanism for storing water and ions in the body, just as it does for storing excess calories as fat. Ions are basically charged particles which float around in your body, having various functions. You may have heard the term "electrolyte" before.
Take this test: See that skin covering your lower abdominal area? Give it a pinch, pull it, and let it go. If it shakes with a sort of quick "rippled" motion, you are probably carrying a lot of fluid which you were assuming to be fat.
If you are above 7 or 8% body fat and you're looking to get extremely lean from water loss, it probably won't happen. But if you can already pretty much see your abdominal muscles, but have thick skin overlying them, and want to thin it out a bit, then these steps should be what you need to achieve the look you desire. Stick with it for a prolonged period of time, and give it a dedicated try. Nothing works overnight.
1) DRINK MORE WATER
That's right. You've probably heard this one before, and it is definitely true. This is the most important advice I can give, and I cannot stress its importance. Besides flushing out your kidneys and entire digestive system, hydrating your body, and brain, thereby allowing your metabolism to function more effectively, and just making for a nicer skin tone and appearance, drinking more water causes you to release more water through excretion, thereby dropping "water retention". Aim for 1-2 gallons of water a day, but be sure to take a complete multi-vitamin, as drinking a lot of water causes you to excrete many ions which may result in a deficiency of certain vitamins.
2) SWEAT SWEAT SWEAT... PERIOD!
If you are sweating, it means your metabolism is probably in high gear, since a higher metabolism equals a higher resting body temperature for the most part. Also, water retention is not simply "water", but sodium ions trapped underneath the skin. This is why your sweat tastes salty. A trick I use is to sit in the sauna or a dry area like a shed, and keep drinking water. In the beginning, your sweat will taste salty, telling you that you are retaining sodium.
3) DON'T GORGE ON THE SALT
That's correct, eating foods such as french fries, potato chips, and various other foods loaded with unnecessary amounts of sodium, will cause you to retain water. The body only needs between 2000-2500mg of sodium a day to complete its metabolic functions. If you go way over that mark, you are indulging in a mineral which the American population has been using in excess for quite some time now, creating many health problems and concerns. Keep your sodium moderate, and replace excess salt with spices such as garlic, ginger, fresh vegetables, black pepper, chives, cilantro, Ms. Dash, hot sauce, or anything else your taste buds desire.
4) FIBER FIBER FIBER...
Similar to water, which cleanses the urinary tract and kidneys, fiber cleanses the colon/intestinal tract, keeping things moving smoothly, and mores, aiding in the removal of excess fluid. include fresh fruits such as blackberries, raspberries, blueberries, and strawberries, all of which have plenty of fiber and many antioxidants` which help prevent against cancer and other ailments. When in doubt, berries are a great way to go.
5) DANDELLION ROOT, COFFEE & TEA
I have found the natural herb dandelion root to be a good naturally occurring diuretic, when taken in conjunction with the previous methods I have outlined. Always make sure to drink PLENTY of water and watch your sodium levels, otherwise you will be wasting your time. Coffee and tea are naturally occurring diuretics as well, although some people might not like the jittery feeling caused by stimulants.
6) TAN TAN TAN...
Tanning helps to tighten up the skin, and drop excess fluid through sweating as well. Always use some sort of SPF level, and make sure to consume antioxidants (such as berries), on a frequent basis to fight off free radicals which can be carcinogenic (cancer causing).
7) GIVE PREPARATION-H A TRY.... (IM SERIOUS!!!)
If you've followed all of my previous steps, but still find that you are retaining a little more fluid than you'd like, I've found that rubbing preparation-H on my stomach before doing conditioning, and/or tanning helps me to drop excess fluid from stubborn areas. Once again, this won't work if you aren't already lean, or if you are slacking on your diet and/or consuming too much sodium. But if all of the above are in control, then this might just be the little spark to ignite the rest of that water releasing fire. Think about it...this stuff is used to shrink fluid out of swollen hemhorroidal tissue. It's worked for me, but once again it takes time.
So I've outlined the steps you should take in order to achieve the look you desire, minus the water-retention. As always, the first step to achieving that balanced physique is a proper nutritional and training regiment. If those are in check, and you find that you are 1 or 2 steps away from dropping that last bit of water, then this should be all you need to get to where you desire.
COMMITTED TO YOUR SUCCESS,
BODY TRANSFORMATION SPECIALIST
Monday, June 13, 2011
WATER RETENTION AND HOW GET RID OF EXCESS FLUID...
Posted by CHRIS PEDROZA at 12:38 PM