Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Debunking the Myth of Spot Reduction


Do you ever wonder how to shrink the fat on your thighs or reduce the flab on the back of your arms? Ever wake and up and dream about wearing your favorite pants from the glory days of college? Well, short of plastic surgery, there is no way to simply eliminate certain problem areas.

The reality is that slimming your figure is not a simple task. In order to lose weight in one spot, you must be willing to work your entire body. So, the women who want thinner hips and the men who seek to shed the spare tire must attack the body as a whole. You must lift each body part, and to see the best gains I advocate performing more multi-joint exercises such as bench presses, rows, squats and lunges.

These types of exercises challenge the cardiovascular system as well as stimulating the muscles because they require a lot of effort and force the heart to work harder. Another great trick to speed metabolism during lifting workouts is to steadily reduce your rest periods. This is an advanced technique and should be changed according to perceived exertion levels, experience and training goals.

You can perform all the crunches and inner/outer thigh lifts you want, but it takes more to see the desired results. First, you must perform a consistent progressive strength training program that calls for you to work each body part twice per week. Next, you must engage in a moderate amount of aerobic exercise to aid in boosting metabolism. Finally, you need to follow a sound eating plan (not necessarily a diet). With hard work and consistency, you will begin to see positive changes.

With that said, you can toss away all those exercise tapes or gadgets that promise quick fixes or spot reduction. The best approach is developing a sound nutritional and fitness plan with the intent of making long-term lifestyle changes. This philosophy, albeit slower and more difficult, will deliver permanent results and prevent you from feeling disappointment with unfulfilled claims from fraudulent fitness marketers today.

See how these five proven fitness tips will change your figure in just 3 months:

1. Perform strength training circuits for 30-40 minutes. Consider a circuit as 3 different exercises performed consecutively. Do 3 circuits.

2. Following the circuit, perform 15-20 minutes of high intensity cardiovascular training (perceived exertion = at least 7 on a scale of 1-10).

3. Split your routine into 3 days - total body, chest/back/triceps and legs/shoulders/biceps.

4. Perform 3 sets of 10-12 reps for each exercise in the circuit.

5. Rest no more than 60 seconds between each circuit set, and no more than 2 minutes between each circuit.

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @ http://www.thefitnessedge.cc.

Copyright 2004 Brian Schiff


MORE RESOURCES:

NPR (blog)

Walk A Little Faster To Get The Most Out of Your Exercise Time
NPR (blog)
Some people — who are they? — have no problem fitting regular aerobic exercise into their lives. The rest of us want to know how much we have to exercise to see health benefits. Now we have some answers: You may want to go just a tad longer and ...
Any Exercise Is Good, But Higher-Intensity May Be BetterU.S. News & World Report

all 27 news articles »


Jackson Clarion Ledger

Diabetes statistics directly related to exercise
Jackson Clarion Ledger
According to the 2014 statistics report from the Center for Disease Control and Prevention, 29.1 million Americans have diabetes. That's is an alarming figure, which shows how common the condition is becoming and how important it is for patients to ...

and more »


TheHealthSite

Only High-Intensity Exercise Improves Glucose Tolerance
Medscape
High- and low-intensity workouts were associated with similar weight loss and reductions in waist circumference, but only high-intensity workouts improved 2-hour glucose tolerance, according to a study published in the March 3 issue of the Annals of ...
Exercise reduces abdominal obesity independent of exercise intensity2 Minute Medicine
The Best Workout for Weight LossTIME
Fixed exercise time, not intensity decreases abdominal fat; intensity required ...Healio
TheHealthSite
all 8 news articles »


How Long Do You Have To Wait To Exercise After Getting A Tattoo? 4 Workouts ...
Bustle
The moment after you get inked, you probably aren't asking yourself, ”How long do I have to wait to exercise after I get a tattoo?“ Instead, you're thinking about how you're going to show it off to your friends or what your parents will say (if they ...



Exercise, socialize and stay happier
Ashland Daily Tidings
In the book, “What Makes Olga Run: The Mystery of the 90-Something Track Star and What She Can Teach Us about Living Longer, Happier Lives," Bruce Grierson explores what a 94-year-old can tell us about how our bodies and minds age. This is an ...



The Courier-Journal

Exercise stretch and reach
The Courier-Journal
The lack of reaching and stretching can stop an enthusiastic beginner from exercising because of the soreness that can follow a workout. Since we tend to reject pain, exercise then becomes something to avoid. Reaching and stretching may be the most ...

and more »


IRGC: Naval exercise also 'media-psychological' operation
Al-Monitor
Last week, Iran held multi-day naval exercises in the Persian Gulf in which a mock US aircraft carrier was attacked using a variety of missiles and speed boats. The drills, named the "Great Prophet 9," in the strategic Strait of Hormuz, was not only ...

and more »


USA TODAY

Officials: 12-year-old killed by police 'failed to exercise due care,' legally ...
FOX31 Denver
In the 41-page response to the family's lawsuit filed Friday, the city says that Tamir's injuries “were directly and proximately caused by the failure of Plaintiffs' decedent to exercise due care to avoid injury.” The response further says that ...
Mayor apologises after claim 12-year-old was to blame for being shot by policeTVNZ

all 402 news articles »


Does compression boost exercise performance?
Arkansas Online
But a new study and several reviews of relevant research raise questions about whether the garments really function as expected and help people to exercise better and, if they do, whether it is the clothing or people's expectations doing most of the work.

and more »


Drivers, exercise caution! Wintry mix makes for messy morning commute
fox6now.com
MILWAUKEE (WITI) — Early morning snowfall is creating poor driving conditions for motorists during their morning commute. The National Weather Service has issued a Winter Weather ADVISORY for all of southeast Wisconsin from 3 a.m. to 6 p.m. Tuesday, ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.