The Secret to Toning Those Trouble Spots

Clients will often ask "If I do 100 lunges, will my thighs get thinner?" or “if I do 100 crunches and sit-ups, will I get a nice slim waist?”
The answer is quite simply, "No".

There is a very common misconception that, by exercising one body part hard enough or long enough, you will lose weight in that one area. This is what is known as "spot reducing", and unfortunately, it just doesn’t work that way. It is one of those lingering myths that just won’t go away.

It would be nice if we could just choose the trouble spots we want to reduce, and work on them; take an inch off here, a few inches off there. But, just like you can’t choose where you add that extra fat onto your body, you also can’t choose where you remove it from.

When stored fat is used for energy, it is used from your whole body, not only from one particular spot. And each person's body uses stored fat differently, depending on a variety of factors such as age, gender, genetics, hormones and the type and intensity of exercise.
So here is the reality of it: You can’t "spot reduce" body fat. You can’t tone fat. You can’t tighten fat. The only way to get rid of extra body fat is to burn it off with exercise, and then eat right to keep it off.

Cardio and resistance exercise at a moderate intensity will cause your body to use fat for fuel more efficiently. But it’s no use spending hours each week burning off those fat calories if you are going to just eat them right back on again in a matter of minutes. It takes a lot longer to burn off 100 calories than it does to eat them! It's all about how many calories you take in, and how many you put out.

Through a good daily nutrition and exercise program, you can begin burning more calories than you are eating, and you will start using up that body fat.

When it comes to cardio exercise, another question I get asked quite often is “which cardio exercise is best for burning fat”? Well, the answer to that is: it doesn't matter what you do as long as you get your heart pumping at your “target heart rate” to burn extra calories. So it doesn’t matter if you use the bike, treadmill, elliptical, stair climber, or swim, or jog, or do aerobics. Choose what you like best because that is the one you will most likely stick with long enough to see success.

Now, even though "spot reducing" body fat doesn't work, "spot sculpting" can. What I mean by "spot sculpting" is focusing on specific muscle groups during resistance training.

The key to spot sculpting is to understand you are sculpting muscle, not fat. If you have extra body fat to lose, you aren't going to get those slender, well defined arms, legs and waist without eliminating the excess fat first. You can do all the sit-ups, push-ups and lunges you want, but if you have a layer of extra fat over your muscles, you won't be able to reveal the toned and sculpted muscles underneath.

The only way to get the results you are after is to use a combination of the three key elements of fitness: cardio exercise, resistance training and proper nutrition.

So, stop worrying about those trouble spots. You’re probably doing them more harm than good by overworking them. Start working your whole body and those trouble spots will take care of themselves as you burn that fat away.

Can you remember a time when you felt completely discouraged with your body? It's easy to beat yourself up when the body that you have is a long way from the one you want. When negative emotions flood over you, resist the urge to get down on yourself. Instead, turn your emotions in your favor. You may have heard the expression 'emotion creates motion'. This is a very powerful tool. Channel your dissatisfaction with your body into 'motion' and do something about it! Take control of your body and change your life. And its as simple as putting a plan into action. Call me today and lets get started on your new body!

When you want a healthy meal that doesn't compromise on flavor—here's your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe.

Servings: 4

Here's what you need...
 

1. While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.

2. Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.

3. Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.

Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein

Fitness Together  951-302-2995

                 Ed Ferrell

As owner, manager and head trainer of Fitness Together - Temecula, I have found that there is nothing more rewarding than helping my clients reach their personal fitness goals. It goes far beyond helping them to lose weight and feel better about themselves. I have seen lives completely changed when clients learn and apply proper nutrition and exercise to their lifestyles.
No one I know has ever regretted losing weight and getting in better shape. The improvements and enjoyment that clients experience in their daily lives as a result of their personal training is why I do this. I may work with each client less than an hour a day, but I known they are enjoying the benefits of their improved energy, health and fitness all day long -- and that's what its all about. Without your health, nothing else matters.

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Fitness Together
31045 Temecula Parkway #103
Temecula, CA 92592

951-302-2995
www.fttemecula.com

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