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:

Exercise Can Literally Change How You See The World, Simulation Study Reveals
Huffington Post
In the study, the researchers asked 66 university students to complete a questionnaire about anxiety and then to exercise on a treadmill (they were randomly instructed to either stand, walk, or jog). Immediately after, the students completed a ...

and more »


Project Louise: On Exercise, Sex, Free Stuff And The Secret Of Life
WBUR
But I worry that halfway through your Project Louise year, while you've made truly laudable progress on healthier eating and emotional self-care, you clearly have yet to catch the exercise bug. Oh, you've tried, heroically, from bike rides to hot yoga ...



Starpulse.com

The Rock, Jimmy Fallon show off their retro exercise videos on 'Tonight'
Today.com
In a "Tonight Show" skit on Tuesday, the ripped actor and host Jimmy Fallon played exercising pair Jack and Tad Fungo, complete with scrunchy socks, '80s-era floppy 'dos and Thigh Crunchers. (Sorry, Suzanne Somers. The pair's contraption predates your ...
The Rock And Jimmy Fallon Are 'The Fungo Brothers' And They Want To Jack ...Uproxx
Dwayne Johnson and Jimmy Fallon in Hilarious Fungo Brothers Skits [Videos]Guardian Liberty Voice

all 106 news articles »


Exercise now, save a ton of money in retirement
MarketWatch
Muscles—including the heart—weaken if they don't get adequate exercise. Weak muscles mean reduced mobility and, often, a diminished quality of life. “It makes a huge difference if you're not able to go around your neighborhood and interact with ...



RedOrbit

Exercise may slow physical and mental decline after menopause
Reuters
NEW YORK (Reuters Health) - Women who exercise regularly after menopause tend to maintain their physical strength and mental acuity longer than those who don't, according to a new review of past studies that found exercise that gets the heart rate up ...
Study Finds Hairstyle Can Affect Exercise For African-American WomenRedOrbit

all 11 news articles »


Fitness devices aid U exercise initiative
Minnesota Daily
The University of Minnesota is trying out a new way to get its students and employees to exercise. This upcoming school year, the University's recreation center will use fitness hardware like wristbands and heart rate monitors as part of a push to get ...



Exercise routines go retro with rebounding
Salt Lake Tribune
Rebounding is a low-impact exercise that increases agility, detoxifies the lymphatic system and tones every part of the body from arms and legs to abdomen and hips, she said. NASA also has used rebounding because it helps astronauts restore bone ...



Take exercise, not paracetamol for back pain: report
The Australian
The study focused on the kind of back pain most people experience, resulting from lack of exercise, bad posture, or a strain. The research was paid for by the Australian government and GlaxoSmithKline Australia. It was published online in the medical ...

and more »


Increase exercise without expanding hunger
The News-Press
Sometimes it can be a vicious circle. You increase your exercise, which makes you feel hungrier, and subsequently you eat more. Sometimes it can be possible to gain weight when you start to increase your activity levels. Answer: It's normal to feel ...



Boston Globe

Can harmful health effects of sitting be erased with exercise?
Boston Globe
But those increased risks from prolonged sitting were largely erased in those who reported exercising regularly and who were deemed physically fit based on their performance on a treadmill test, according to the study published last Monday in the ...


Google News


Advertisement



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

Copyright © 2006 Luminati Inc. All rights reserved.