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Stomach toning exercises – Spot Reducing is For The Laundry – free article courtesy of ArticleCity.com
December 26, 2009
Spot Reducing is For The Laundry
by: Dianne Villano
· Can you give me an exercise that will get rid of the fat on my stomach ?
· What exercises an I do to tone my thighs ?
· Can you recommend some exercises to make my arms, thighs and stomach smaller and also speed up my weight loss??
I hear questions such as this on a daily basis, both from our clients and from people standing in the grocery line with me who want to know what exercises I do for such “toned” arms. Spot reduction works only in the laundry room, ladies and gentleman – there is simply no such thing as localized fat loss. The reality is – muscles which are stimulated with exercise will increase in size, regardless of what type of exercise gadget is used to “tone” an area. While resistance training is vital to overall fat loss and sculpting the body that you want, “overtraining” an area with the hopes of “toning” it will lead to muscle being added disproportionately and the area getting larger. If you build muscle more quickly that you strip fat in any area , it will get bigger.
Many people focus on exercising a particular body part which is hidden by fatty tissue in an effort to “burn away” the localized fat and expose toned muscles. No amount of dips, lunges or abdominal work will “burn” the fat off in a particular area –. Unfortunately, most people cannot see their beautiful toned muscles because they are covered by a layer of body fat .
That having been said here are the facts regarding “spot reducing, toning and “firming”
1.Body areas which are not “toned” simply contain excess body fat.
2.Physiologically, muscle is always firm
3.Our bodies are genetically preprogrammed to carry a certain amount in a particular body area.
4.the area of the body that first notices a decrease in body fat will vary from person to person – it is genetically pre – determined
5.In order to lose fat from your body an energy “deficit” must occur (ie” you must burn more calories than you consume
6.it is impossible to “firm” fat , nor can you “tone” muscle
7.No one can predict which area of their body will lose fat first
8.Eventually you WILL experience fat loss in the more difficult areas.
Tips for a “toned” , firm you
1.Perform a well rounded resistance program at least 2 days a week to add lean body mass (muscle) to your frame, sculpt and shape your body . This will increase your ability to burn fat and food calories as well as your ability to sculpt your body just as you would like it. (each pound of muscle burns approximately 40 calories metabolically, each pound of fat about 3)
2.Perform a minimum of 3 30 minute sessions of cardiovascular training each week to stimulate fat loss
3.Watch your serving sizes and portions, eat a balanced diet of carbohydrates, fats and proteins (The American Heart Association recommends a general guideline of 60% of your calories from carbohydrates, 20% from fats & 20 % from protein) . Calories DO count, if you eat more than you burn you will add fat regardless of the source.
4.Use common sense and keep refined sugars, sodas and processed foods to a minimum
5.Drink a minimum of 64 ounces of water each day
About The Author
Dianne Villano is the President of Custom Bodies Personal Training and Weight Loss Programs. Dianne is a personal fitness instructor certified through the National Academy of Sports Medicine with over 16 years experience who specializes in weight loss programs and programs for beginners. For more articles or free fitness tools visit www.custombodiestampabay.com
Copyright © 2002 – 2004 CUSTOM BODIES, INC. All Rights Reserved.
If you want to learn how to get a flat stomach fast then you need to avoid some of the more common mistakes people make along the way. I’m going to briefly cover three main points that will help get you to your physical objectives in the least amount of time. First we’ll discuss the crucial role diet plays in obtaining a flat midsection. Then, we will explore strength conditioning and how it contributes to abdominal strength. Finally, we will cover cardiovascular conditioning and how it benefits the abdominal region. When you have finished this article, you will have an effective overall strategy that will produce a flat abdomen in the shortest time possible.
- In the first place, I cannot understate how important a proper eating strategy is to overall health and to abdominal condition in particular. By reducing the amount of fat and sugars you consume, you will consistently reduce your overall body fat and, therefore, the fat around your midsection. This does not mean you have to become a fanatic and avoid all foods that you love; but what you can do is to employ the 80/20 rule. In simple terms this means to eat intelligently most of the time and indulge yourself once in a while. Following this strategy will improve your health and allow you to treat yourself occasionally. The reduction of body fat (and, therefore, abdominal fat) will dramatically improve your appearance and enhance your well-being. By getting your eating habits under control you will have more energy to put more effort into what follows next: strength training.
- In strength training the basic principle to understand is that by focusing on training your major muscle groups, with the objective of increasing your overall body strength, you also improve the overall strength, health, and condition of your abdominal muscles. No other training strategy is a better element in the knowledge of how to get a flat stomach fast. Which leads us to the final abdominal training principle.
- The third basic component in a comprehensive abdominal training strategy is cardiovascular conditioning. You don’t have to include anything overly taxing physically or demanding in terms of time. For instance, riding a bike or power-walking for 30 minutes, 3 times a week will produce impressive results. What this strategy accomplishes besides improving the condition of your cardiovascular system, is to burn excess fat overall. Consequently, the fat around your abdominal region will diminish, revealing more of your abdominal muscles.
And that should cover it. Here are the three points we’ve covered. Control what you eat and you’ll achieve your fitness goals faster. Total body strength conditioning will consequently improve the strength and appearance of your stomach region. Cardiovascular training is key to burning fat and improving the look of your midsection. Adopt these three basic principles, include them in your basic abdominal training strategy, and your results will improve dramatically.
What are the best conditioning programs that teach how to get a flat stomach fast? To get a free report that compares the two most popular abdominal conditioning programs available go to the following web site. http://a-flat-stomach.blogspot.com/2009/05/flat-stomach-best-products-you-can.html.
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