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:

Reuters

Exercise during teens reaps long-term benefits for women, study shows
Reuters
"The main finding is that exercise during adolescence is associated with a reduced risk of mortality, or death, in middle aged to older women," Sarah J. Nechuta, an assistant professor of medicine at Vanderbilt Epidemiology Center and Vanderbilt-Ingram ...
Exercise in Teen Years Tied to Lower Mortality LaterLive Science
Teenage exercise could reduce adult cancer risk, all-cause mortality for womenMedical News Today
Just 15 minutes exercise a day as a teenager can help women live longer, study ...Express.co.uk
EurekAlert (press release)
all 46 news articles »


The trick to making exercise a daily habit
Boston Globe
Think back to seven months ago, when you made that New Year's resolution to exercise regularly. How did that work out? If you're like me, you made it to the gym three, maybe four mornings that first week, and then your motivation began to wane. Most of ...

and more »


Daily Ardmoreite

Organizers continue preparations for emergency exercise
Daily Ardmoreite
With less than two months until the emergency training exercise From the Ashes: Project 2015, organizers have opted to meet once a week to ensure success. The Sept. 23 exercise is based on an explosion that decimated downtown Ardmore 100 years ago.



POPSUGAR

This New Exercise Method Is Scientifically Proven to Make Workouts Fun
POPSUGAR
But according to The New York Times, there's a new exercise method that is scientifically proven to burn calories and improve athletic performance in less training time than traditional workouts. On top of all that, people who follow this method also ...

and more »


OutdoorHub

Video: Is This Live-fire Home Defense Exercise Safe?
OutdoorHub
Baret Fawbush, the man behind the firework pistol drill that we posted earlier this month, recently uploaded a video of a live-fire home defense exercise in which he shoots several strategically placed targets with his pistol. The shots were made at ...



Daily Mail

Forget HRT, exercise could be the secret to beating the menopause
Daily Mail
Researcher Dr Helen Jones said it is thought exercise boosts the body's ability to regulate its temperature. She added: 'If it's doing that, when a flush is triggered the sweating and skin blood flow responses are lowered because the control system is ...
Beat menopausal hot flushes with 45 minutes' daily exerciseThe Times (subscription)

all 6 news articles »


Design & Trend

Exercise In A Pill? Scientists Create Compound That Mimics Effect Of Exercise
Design & Trend
Ali Tavassoli, a professor of chemical biology at Britain's University Of Southhampton, and Felino Cagampang, an associate professor in integrative physiology, have successfully synthesized a molecule that mimics exercise by fooling cells into thinking ...
Scientists have synthesized a new compound that 'mimics' exercise. Could a ...Washington Post
Scientists Just Created a Compound That Mimics ExerciseEsquire.com (blog)
Exercise Pill Compoud 14: Scientists Invent Molecule That Mimics Exercise For ...Medical Daily
Gizmag -Medical News Today -Times Gazette
all 74 news articles »


Entrepreneur

Eat Less, Exercise More: Americans Are Finally Doing It
Entrepreneur
When it comes to our national diet and fitness habits, the forecast is typically bleak: More than two-thirds of the adult population is considered overweight and more than one third is considered obese, which puts the majority of Americans at increased ...
So Far in 2015, More Americans Exercising FrequentlyGallup.com

all 3 news articles »


2015 Safe Swamp, UF's emergency exercise
WCJB
Law enforcement agencies, fire departments and other public safety personnel patrolled the University of Florida as a planned emergency exercise reflected realistic tragedies that could happen. The practice drill is supposed to help tackle real ...



Yahoo Health

Learn to Love Any Exercise — In an Hour
Yahoo Health
There are varying degrees of trauma, but our hatred of certain forms of exercise could simply be because we tried it once or twice and it was hard. Your brain's amygdala, which plays a key role in processing emotions, remembers those uncomfortable ...

and more »

Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.