So, have you got a summer holiday booked this year?
It’s almost time to dust off the bikini ladies, or the swim shorts if you’re a guy… Are YOU ready?
I’ve been focusing a lot on diet recently, so would like to change direction today and talk about an area that I’ve mentioned before, but feel it warrants mentioning again. That is whether or not you can shape or lose body fat from one particular area, or “spot reduce” as it’s known in the fitness industry.
You can’t spot reduce any area. Ever. That’s a FACT!
In the last week two of my clients have asked if we can work on a particular area, as they felt these areas were their problem spots. The two areas in question were the back of the arm (triceps) and the hips, both common areas that women in particular store body fat easily. Just as you have no choice where you store body fat, similarly, you have no choice in where you lose body fat. It doesn’t matter how hard you work that area, your body will choose when, how much and from where you lose body fat.
Yep, life’s unfair!
With that in mind, what works very well is to train the largest muscle groups (like the legs which consist of over 60% of the body weight) and to focus on compound exercise like squats, deadlifts, chin ups, bench and pull ups. For those that don’t know, a compound exercise is an exercise that uses 2, 3 or more muscle groups at once. The more muscle engaged in a given exercise, the more muscle built. The more muscle built the more calories and body fat is burnt from the body as a whole.
Anyone that trains with me knows this to be correct, and that we very rarely use any isolation exercises in my training programmes unless it’s at the end of a session once the compounds have been hit. If you want to lose body fat from your stomach or even take it a step further and go for a six-pack, then work hard on the basics like squats and pull ups and forget endless amounts of sit ups. If you want lean, tight arms then work on the basics like squats and pull ups and forget rep after rep of curls. If you want to lose the love handles then work on the basics like squats and pull ups and forget endless amounts of crunches. If you want anything else lean then work on…..well you get the picture.
I hope this helps you in the quest for your beach body.
Let me know how you get on!