Most of us have at least one spot on our bodies that we would like to change. Commonly referred to as “problem areas,” if you are serious about making a change, you’ve got to find a way to target that area. While full body exercise is vital, there are many benefits to spending a few extra minutes targeting your problem areas to get better results. Here are some great tips on how to easily turn those problem areas into your pride and joy.

Stomachs –

For many people this is a big problem. The prevalence of “six pack abs” in the media is difficult for many people to get around. To start targeting this area, it is important to reduce your fat intake and get more cardio exercise. While crunches will build up your muscles, if you are not first losing the fat that covers them you won’t be able to see the results of your effort. For women, it is also important to realize that it may not be physically possible to have a completely flat stomach. Just try your best and don’t let the media dictate how flat your stomach should be.

Arms –

This is actually a pretty easy area to target and since most people don’t have a lot of fat build up on their arms, you can see results pretty quickly. In addition to your regular cardio or aerobic routine, add in a little strength or resistance training. This can dramatically produce results in a few short weeks, especially if you keep with it. For women, strength training has many benefits, and contrary to popular belief, a little light training will not make you look like a body builder.

Hips and Thighs –

For many women this is a big problem area and while it is possible to reduce this area, it is important to realize that your frame and genetics may impact just how small you can get. Focus on getting toned first, and keep up with the cardio and other fat burning exercises. You will see results, and over time, this area will get smaller if you can stick with it.

Rear Ends –

By far, the best way to tone up a rear end are squats and lunges. However, you’ve also got to burn fat in order to see those results, much like with your stomach. Focus on adding a few squats to your regular exercise routine, but don’t ditch your cardio. You need to keep burning fat in order to get big results on your rear end. Stairmasters are also another great solution for firming up your rear, and simply taking the stairs at work can also have a big impact.

Remember, no matter how bad your problem area may be, you can’t let that physical real estate keep you from living your life. Focus on your good points and work towards getting fit. The rest will naturally fall into place if you keep with your lifestyle and exercise changes.

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We all know that the mind is our most powerful muscle, but what do you do if your mind is working against your diet plan? Few of us realize just how much we beat ourselves up mentally, setting ourselves up for failure before we even try. If you’re ready to get healthy and lose weight, the first thing you need to kick into shape is your brain and the rest will follow.

So, how about some brain exercises?

These won’t require any physical effort, but they may be emotionally draining. If you stick with it however, you will feel liberated and chances are, you’ll finally be able to lose the weight and get back to being healthy. In fact, you may even end up happy as a result.

The first exercise:

You are capable of losing weight! Remove the word can’t from your vocabulary. It’s time to train your brain into thinking you can lose weight and that it will be easy. Every morning, do twelve repetitions of saying to yourself: “I CAN and WILL lose weight.”

The second exercise:

Your happiness does not revolve around a number! Stop saying to yourself that you’ll be happy when you reach X amount of pounds. If it takes too long to get there, your brain will step in and tell you that you’ll never make it, so why bother. Every afternoon, do twelve repetitions of saying to yourself: “I am happy RIGHT NOW and I am choosing to lose weight to improve my health.”

The third exercise:

You can put that piece of cake down! The time between dinner and bed is the hardest for many people. You get hungry, your blood sugar dips and that piece of cake starts to have a diabolical conversation with your brain. Short circuit that conversation and take your brain off of that track. Every night, do twelve repetitions of saying to yourself: “I do NOT need that piece of cake. I will live until I get to bed even if I do not have a snack.”

These three exercises will begin to help you whip your brain back into shape. You’ll be able to start thinking thin and as a result, you’ll be able to get there. Now, you can’t rely on this totally to lose weight, you will need to actually cut calories and start exercising, but it can have an enormous impact on your success rate.

If your brain is keeping you from losing weight, it is time to say enough is enough and take control. Once you do this, you’ll find that everything will start to improve, including your self confidence. Many of us, after years of being overweight, have developed a mindset that we are unattractive, unworthy people. If you stop that cycle, you will open up an entirely new world, virtually devoid of self recrimination. And when you can do that, you’ll be on the road to mentally healthy and physically healthy future.

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If you are struggling with your weight and your self esteem, there are many different things that you might find that you are not doing. Whether it’s wearing a favorite outfit, going to a gym to exercise or even just having fun, many of us end up self exiled hermits due to our weight. While this can be a great motivator, for most, it is self defeating behavior that may make it harder to lose weight. Here are some tips on how to start owning your body and getting back into life.

1. Start respecting yourself.

How many times do you avoid mirrors, or grimace at your own reflection? It’s time to stop that self destructive behavior and start finding things to life. It may be difficult, especially if you have spent most of your life putting yourself down. The secret is – when you don’t believe in yourself – no one else will either. You’ve got to start upping your self respect if you want people to respect you. Your exercise is: Find one thing that you like about yourself, such as your eye color, how shiny your hair is, or a favorite body part. Look at yourself in the mirror and declare that you are beautiful/handsome and that you love yourself. Repeat until you no longer feel silly.

2. Start hiding yourself in your clothing.

When you are dealing with a weight problem, your outfits of choice are probably black and not exactly form fitting. You may even develop an attachment to these clothes and use them to cloak your true body and personality. It’s time to break free of that mental block and start freshening up your wardrobe. Although black is slimming, it’s also pretty boring and it gives people the impression that you are overly somber. Loose clothes often make us look bigger instead of camouflaging our weight. Your exercise is: Buy one shirt or clothing item in your absolute, all time favorite color. Now, wear it immediately. No ifs, ands or buts. Put in on and you will probably notice that you collect quite a few compliments that day.

3. Stop hiding and get out there.

Self confidence is the most attractive thing in any human being. If you lack confidence, you’ll project that and as such, people will either overlook you, or worse. You’ve got to start working on building up that self confidence. The first exercise will help you stop beating yourself up, but now you’ve got to take it to the next level. You are beautiful/handsome and you deserve the best right now – not when you lose weight. By adopting this attitude, you’ll find that many different things in your life will start to turn around. Your exercise is: Every night before you go to bed, repeat twenty times: I am confident. Every day when you wake up repeat twenty times: I am confident. You’ve got to fake it until you make it and watch your life start to change!

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