Training Tuesday ... Spot Reduction

Who wants to get rid of their muffin top?  What about trimming down those thighs?

Me! I do!  I'm the first to admit that I would like to make some "adjustments" to some of my "trouble spots".  Who doesn't?!  Well, admittedly there are some bodies out there that look mighty fine .. but we're not talking about those right!!

When my clients come to me and tell me that they would like lose their muffin top or get a nice butt, I would love to be able to tell them exactly what exercise to do to achieve this.  If I knew of a single exercise or trick that would work for me, I would definitely pass it on! 

It's usually called spot reduction ... in most workouts this consists of 100 crunches a day to get a flat tummy or a 6 pack.  Or tricep dips and bicep curls to get nice arms.  The idea behind it is that if you focus on a certain area of the body with isolation exercises you will reduce the amount of fat here and be able to see the muscles.  Yes, bicep curls will give you big guns but what is the point if you still have them insulated by a layer of fat?

This is what I tell my clients .. beware though, you may not like it ... 

You can not focus your attention on a particular part of your body, do copious amounts of exercises for it and magically the fat will remove itself from here only.  I haven't yet found any evidence that you can "request" your body to rid itself of fat from a particular area.  My understanding is that fat is usually lost proportionately over your entire body as you lose weight.  It doesn't seem like it to me sometimes as I have always tended to lose weight in my boobs chest area first.  It really is an individual thing, so genetics will play a part.

You can not designate where the fat goes to on your body.  I have made various requests that it go to my boobs chest area.  These requests have gone ignored.  Again, genetics will play a part in determining where it goes.  And yes, men and women differ here .. it may not be fair but deal with it.

If you want to see your muscles minimise the insulation.  Yes that means, lose body fat and you will see the muscles that you do actually have.  We have all heard the saying that abs are made in the kitchen.  Well, it's not only abs, losing excess body fat is all about what you eat.  Well, about 80% anyway.  You want to shape your body and see the muscles .. combine a healthy, nutritious balanced diet with weight training and you are on you way to seeing those muscles.

Do weight training and burn more calories.  Big moves like squats, lunges, push ups etc and no girly weights, they have to be a bit heavy!  There is nothing more empowering than knowing that you can crank out some heavy weights!  Have a look at this post for an at home workout that gets you sweaty.

Add some cardio .. it keeps you fit, healthy, burns calories and gives you energy! 

And lastly, be consistent!  Those people with the bodies that you admire, they have literally worked their butts off! 

It's hard work, but someone's got to do it!  Make sure it's you!

Vicki x