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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Originally posted 2008-10-22 10:22:32. Republished by Blog Post Promoter
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5 comments ↓
It might be a good idea to include something about how you cannot spot reduce any of these areas. It is all about body fat. No matter how many lunges/squats you do, if you do not lose body fat your legs/butt won’t get smaller. The muscles will be tighter but there will still be a layer of fat over them. I just don’t fell you made that clear and may give people a false impression that just doing these exercises will reduce these areas even if they don’t do cardio or reduce calorie consumption, which just isn’t true.
I agree with Alice, you need to concentrate on getting rid of body fat in general in the first place, you’ll probably find that some of your problem areas will correct as your fat levels come down. Some will be slower than others and that is natural.
Then, if need be, you can start to “target” certain areas but you will need to decide on some very specific exercises for it to be effective,
all the best,
Mike
I agree with the comments above. Even if your muscles are rock hard, all that effort won’t change your appearance if it’s all covered by a layer of fat.
Amazingly, it was only when I STOPPED doing copious amounts of cardio and more resistance training did I actually lose the 20kg I had been battling with for all of my adult life. ALL my clients find that by doing more resistance training (and LESS cardio) they increase their weightloss results. Please, please, PLEASE don’t forget that doing more than 20 mins of cardio at a time actually increases cortisol, the stress hormone, which makes the body STORE MORE body fat. At the end of the day, the more lean muscle we have, the faster our metabolism will be (hello fat burning central!).
I find post like these good because they get people thinking that they have to do something to lose fat to make a difference.
Sure squats will help add muscle to your backside but that doesn’t mean it will make a fat person look good.
Thanks for spreading the word that you have to burn fat first and formost.
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