With any job you will find that there will be one question that ALWAYS comes up. For me as you know I work in a Lady only club and even with language barriers I get asked,
"How do I get rid of fat from this area only ( and more than likely they are referring to their stomachs or triceps) ??
The answer....
Well what you are referring to is what PTs call ,
Spot Reducing- Spot reduction refers to the misconception that you can burn fat only in certain areas of the body that you wish to reduce. Some products promise, but none deliver.
If I had the formula that they were looking for I would be a multi millionaire (which sadly I am not.)
So lets educate.
You are looking for a better shapely figure, better muscle tone and less body fat. This is ACHIEVABLE. HOW?? Through a good nutritional program based on you statistics (i.e. bodyfat) and a safe and effective exercise program. These two should be carried out together to achieve the results. So lets look at them:
Nutrition- In order to lose fat not muscle you must manipulate your
diet so that you consume a LITTLE less than you require to maintain your weight (which is different for everyone) to create a calorie deficit which in turn
will lead to weight loss. People will loose weight at different rates as EVERYBODY's Body is different. One mistake is to stop eating. Yes short term you might lose but long term this is not something that you can maintain,
therefore the classic yoyo scenario of your weight will occur. There are
certain nutrition programs that I find effective and manageable, please feel
free to contact me regarding this.
Exercise- So hand in hand with a good nutrition program should be an equally good exercise program, including CV (cardiovascular work/ aerobic activity) and Resistance Training ( using weight to challenge your muscles).
Too many people especially women neglect resistance based training as they fear that they will get Bulky, this is not the case, when. Infact ask any PT they will tell you that they rarely do CV work e.g., long periods on the treadmill or cross trainer with their clients.
In my opinion and how I train my clients that need to lose fat is to
focus on BIG Functional exercises that challenge the full body, like Burpees
and, clean and press, or focus on compound exercises (exercises that target
more than one muscle at a time e.g., Squat it challenges all the leg muscles as
well as the core area.) The reason for this is they will burn more calories
than an isolation exercise ( an exercise that focuses on one muscle such as Leg
adduction) yes you might like that isolated burn feeling. But for me I would
rather work All the muscles at once and burn more calories doing so which in
turn will contribute more to you calorie deficit for the day and enhance weight
loss. However I am not saying that you should not include isolation exercises
in your program just focus more on compound exercises.
Again if you are looking for an exercise program please feel free to contact me via the homepage.
I hope that you found this article interesting and if you have any feedback please leave a comment.
So for now keep healthy :) Jxx
"How do I get rid of fat from this area only ( and more than likely they are referring to their stomachs or triceps) ??
The answer....
Well what you are referring to is what PTs call ,
Spot Reducing- Spot reduction refers to the misconception that you can burn fat only in certain areas of the body that you wish to reduce. Some products promise, but none deliver.
If I had the formula that they were looking for I would be a multi millionaire (which sadly I am not.)
So lets educate.
You are looking for a better shapely figure, better muscle tone and less body fat. This is ACHIEVABLE. HOW?? Through a good nutritional program based on you statistics (i.e. bodyfat) and a safe and effective exercise program. These two should be carried out together to achieve the results. So lets look at them:
Nutrition- In order to lose fat not muscle you must manipulate your
diet so that you consume a LITTLE less than you require to maintain your weight (which is different for everyone) to create a calorie deficit which in turn
will lead to weight loss. People will loose weight at different rates as EVERYBODY's Body is different. One mistake is to stop eating. Yes short term you might lose but long term this is not something that you can maintain,
therefore the classic yoyo scenario of your weight will occur. There are
certain nutrition programs that I find effective and manageable, please feel
free to contact me regarding this.
Exercise- So hand in hand with a good nutrition program should be an equally good exercise program, including CV (cardiovascular work/ aerobic activity) and Resistance Training ( using weight to challenge your muscles).
Too many people especially women neglect resistance based training as they fear that they will get Bulky, this is not the case, when. Infact ask any PT they will tell you that they rarely do CV work e.g., long periods on the treadmill or cross trainer with their clients.
In my opinion and how I train my clients that need to lose fat is to
focus on BIG Functional exercises that challenge the full body, like Burpees
and, clean and press, or focus on compound exercises (exercises that target
more than one muscle at a time e.g., Squat it challenges all the leg muscles as
well as the core area.) The reason for this is they will burn more calories
than an isolation exercise ( an exercise that focuses on one muscle such as Leg
adduction) yes you might like that isolated burn feeling. But for me I would
rather work All the muscles at once and burn more calories doing so which in
turn will contribute more to you calorie deficit for the day and enhance weight
loss. However I am not saying that you should not include isolation exercises
in your program just focus more on compound exercises.
Again if you are looking for an exercise program please feel free to contact me via the homepage.
I hope that you found this article interesting and if you have any feedback please leave a comment.
So for now keep healthy :) Jxx
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