I get asked a lot at the gym about specific “spot training.” For example, “How do I get flat abs?” or “How do I get rid of my inner thighs?” I have myself done 600 varied ab exercise reps and 300 “fire-Hydrants” per workout and seen little to no improvement. Unless my diet and all 3 aspects of my training are in harmony, then neither is my body.
The bad news: Spot training doesn't work to help you achieve your overall long-term goals. The best way to lose fat from one particular area is to lose fat overall, then concentrate on toning individual parts of your body. It is genetics and hormones that play a part on where our fat is stored on each of our bodies. So the best way to get those “love-handles” or “saddle bags” gone is to cut body fat and increase lean muscle mass. Then once you reach your goal you must think of weight maintenance. Therefore, it must become a lifestyle change. No diet pills or diet fads like Atkins or Paleo diets will actually yield long term results. They do in fact work initially because of the drastic change but they are not diets you could healthfully live on for life. They lack balance and can create nutrient deficiencies, but that’s another article…J
Let’s get back to the myth of Spot-Training:
I’m not saying that doing several ab exercises and reps are a waste of time. I encourage working every muscle group evenly to keep a balanced and lean figure. There is just more to it than working out your problem areas, or overworking them. Here’s my recommendations based of my research and experience:
Eating a balanced diet can help regulate how much fat your body stores and eliminates. I tend to personally go for a diet comprised of 50% protein, 30% Carbs and 20% fats (but healthy fats). As a general rule, eliminating 250 calories from your diet each day will yield a recommended weight loss of one pound every two weeks — but don't worry, you may not have to eat less, you just may have to start eating better.
Strength Training. Should you eliminate the sit-ups, push-ups, leg lifts or other isolating strength activities you've taken on to "spot train"? While you can't whittle away the fat on your belly only with sit-ups, you can tone those muscles so when you melt off the overlying fat through a healthy diet and exercise, your gorgeous abs will shine through. Plus, strong muscles have their own benefits …
Healthfully Yours,
Miss Fit
The bad news: Spot training doesn't work to help you achieve your overall long-term goals. The best way to lose fat from one particular area is to lose fat overall, then concentrate on toning individual parts of your body. It is genetics and hormones that play a part on where our fat is stored on each of our bodies. So the best way to get those “love-handles” or “saddle bags” gone is to cut body fat and increase lean muscle mass. Then once you reach your goal you must think of weight maintenance. Therefore, it must become a lifestyle change. No diet pills or diet fads like Atkins or Paleo diets will actually yield long term results. They do in fact work initially because of the drastic change but they are not diets you could healthfully live on for life. They lack balance and can create nutrient deficiencies, but that’s another article…J
Let’s get back to the myth of Spot-Training:
I’m not saying that doing several ab exercises and reps are a waste of time. I encourage working every muscle group evenly to keep a balanced and lean figure. There is just more to it than working out your problem areas, or overworking them. Here’s my recommendations based of my research and experience:
Eating a balanced diet can help regulate how much fat your body stores and eliminates. I tend to personally go for a diet comprised of 50% protein, 30% Carbs and 20% fats (but healthy fats). As a general rule, eliminating 250 calories from your diet each day will yield a recommended weight loss of one pound every two weeks — but don't worry, you may not have to eat less, you just may have to start eating better.
- Make sure the calories you're eating come primarily from nutrient-dense foods that offer more nutrition for relatively few calories, such as whole grains, fresh fruits and vegetables, beans, nuts and seeds.
- If you eat dairy products, choose low-fat or nonfat options, and if you eat poultry, beef or other meat, try to choose leaner cuts.
- A healthy eating plan will prevent you from storing fat in unwanted places and will help build muscle mass at the same time.
- Maintain a daily Caloric Deficit. Always make sure you are consuming less than you burn. Not just what you burn at the gym, but daily as a whole. The average person uses 2000 calories a day to maintain body functions, work, sleep, etc. Add exercise expenditures on top of that and that is your expended calories. Then subtract the amount of calories you ate in a day. The remainder should be your deficit.
Strength Training. Should you eliminate the sit-ups, push-ups, leg lifts or other isolating strength activities you've taken on to "spot train"? While you can't whittle away the fat on your belly only with sit-ups, you can tone those muscles so when you melt off the overlying fat through a healthy diet and exercise, your gorgeous abs will shine through. Plus, strong muscles have their own benefits …
- Strong abs help support your back: improving your posture. You'll look taller and reduce your risk of back injury.
- As an added bonus, one pound of muscle burns 35-50 calories a day — even when you're not doing anything!
- Try more resistance and fewer repetitions to build strength. Do the opposite to build endurance.
- A healthy diet, adding dietary supplements as appropriate, and cardio and strength training—combined, these are your best defense against fat all over your body and will help you fight fatigue and mood swings.
Healthfully Yours,
Miss Fit
