TARGETING SPECIFIC AREAS FOR WEIGHT LOSS

Question
HI, I AM ALMOST 31 WEIGH 125-128 IT FLUCTUATES, HEIGHT IS 5'1
I HAVE HAD THREE KIDS,AND I LIKE TO WORKOUT, I MOSTLY WALK OR DO TREADMILL, SIT-UPS AND CRUNCHES WITH BALL AND LITTLE DUMBBELL WORK FOR ARMS.  MY PROBLEM IS I CAN'T SEEM TO GET RID OF THE FAT ON MY BACK, LIKE WERE YOUR BRA LINE WOULD BE . AND ALSO SOME WEIGHT ON ARMS I JUST WANT TO HAVE A LEAN LOOK. WHAT EXERCISE CAN I DO FROM HOME TO ACHIEVE THIS?
YOUR RESPONSE IS GREATLY APPRECIATED.

Answer
Hi there, Tammy,
I hear questions such as this on a daily basis, both from our clients and from people standing in the grocery line with me who want to know what exercises I do for such 搕oned?arms. Spot reduction works only in the laundry room, there is simply no such thing as localized fat loss. The reality is -  muscles which are stimulated with exercise will increase in size,  regardless of  what type of exercise gadget is used to 搕one?an area. While resistance training is vital to overall fat loss and  sculpting the body that you want, 搊vertraining?an area with the hopes of 搕oning?it will lead to muscle being added disproportionately and the area getting larger. If you build muscle more quickly that you strip fat in any area , it will get bigger.

Many people focus on exercising a particular body part which is hidden by fatty tissue in an effort to "burn away" the localized fat and expose toned muscles. No amount of dips, lunges or abdominal work will 揵urn?the fat off in a particular area ?  Unfortunately, most people cannot see their beautiful toned muscles because they are covered by a layer of  body fat .  

That having been said here are the facts regarding "spot" reducing, toning and firming

1.Body areas which are not 搕oned?simply contain excess body fat.

2.Physiologically, muscle is always firm

3.Our bodies are genetically preprogrammed to carry a certain amount in a particular body area.

4.The area of the body that first notices a decrease in body fat will vary from person to person ?it is genetically pre - determined

5.In order to lose fat from your body an energy 揹eficit?must occur (ie?you must burn more calories than you consume

6.It is impossible to 揻irm?fat , nor can you 搕one?muscle

7.No one can predict which area of their body will lose fat first

8.Eventually you WILL experience fat loss in the more difficult areas.

Tips for a 搕oned?, firm body ...

1. Perform a well rounded  resistance program at least 2 days a week to add lean body mass (muscle) to your frame, sculpt and shape your body . This will increase your ability to burn fat and food calories as well as your ability to sculpt your body just as you would like it. (each pound of muscle burns approximately 40 calories metabolically, each pound of fat about 3)

2. Perform a minimum of 3  30 minute sessions of cardiovascular training each week to stimulate fat loss. You need to "ramp up" your treadmill work to get in there and stimulate fatloss. Provided that you do not have bad knees, hips or back, Start adding higher intensity "intervals" to your regime. Begin by adding 1 or 2 minute little jogging intervals (or however long you can manage) until you have increased to the full time of jogging. This will really rev up your body's fat usage during cardio

3.Watch your serving sizes and portions, eat a  balanced  diet of  carbohydrates, fats and proteins (The American Heart Association recommends a general guideline of 60% of your calories from carbohydrates, 20% from fats & 20 % from protein)  . Calories DO  count, if you eat more than you burn you will add fat regardless of the source. If you want a detailed description and list of how much from each group you should be getting, check this out:
http://www.mypersonalfitnesscoach.com/InfoServingsizesandPortions.html

4. Use common sense and keep refined sugars, sodas  and processed foods  to a minimum

5. Drink a minimum of 64 ounces of water each day

Be certain to check in and let me know how it goes and feel free to let me know if you have any other questions.

Dianne
www.mypersonalfitnesscoach.com

1. Prev:Im 35 and tired of being fat
2. Next:skin