As with every profession, being a coach has a typical set of questions I get asked often.
The number one question asked is on the subject of fat spot reduction
“How I target my bum, legs, arms (insert any body part)!”
I want to quash the idea right now that spot reduction in one area is never going to work.
Let me give you an example;
You want to reduce you love handles (hips) so you decide to do side bends and prone leg lifts to reduce the fat stores in this area.
What you will find is that while the exercises help tone the muscles in the hip area, it won’t make a significant difference to the fat stores.
We need to understand that muscles toning and fat reduction work in different ways.
Muscles toning, is a lot more flexible. You can isolate a particular group of muscles or you can take a more holistic approach and work whole body movements. Specific goals would determine how you choose to execute a weight training program. For body fat loss a whole body approach is optimal and time saving.
Fat reduction is always going to happen inclusively. When you embark on a new fitness program, kilos are lost from all over the body at the same time. It is also worth noting that fat reduction has a partner in crime for optimal performance. Alongside exercise, diet and lifestyle need to be made accountable. If you reflect back to our love handles and those side bends and leg lifts, as mentioned this will help tone but if you are not eating well it won’t make a jot of difference.
To further cement our example; Our lady with her love handles has a smaller upper body. She makes the right changes and starts to notice the reduction first from her upper body because there is less to lose and won’t notice that her hips have reduced until later on in her new lifestyle regime. The loss has still happened all over at the same time but due to the way it is distributed we notice it at different points.
(Note that I called it a lifestyle regime, a diet overhaul is for life not just Christmas)
To summarise; Sensible and balanced calorie intake + whole body approach training = Body fat loss all over!
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