Solutions For Trouble Spots

As a trainer I often am asked how to correct areas of the body where excess fat accumulates, AKA trouble spots.  We are all genetically predisposed to carry fat is certain areas, and unfortunately, there is no magic exercise to change that.  However, there are some things we can do to change the appearance of those trouble spots.  Here are a few common problem areas and some solutions.

Bingo Wings
I know, it's not a nice term.  It refers to the lax skin and fat on the back of the arm that keeps waving even after you stop, otherwise known as the triceps.  This tends to be a trouble spot for most women, and an area that needs special attention even if you are not over-fat.  The problem is that we use our biceps for most lifting and the triceps get lazy.  One of my favorite remedies is the triceps dip.  I also like scull crushers for isolating this muscle.  I often finish out a triceps workout with some triceps pushups as well.

The Big Belly
There is no such thing as spot reduction.  Millions of sit-ups will not get you flat abdominals.  Cardiovascular exercise and a healthy diet will though.  Depending on your genetic makeup, you may just carry your extra weight in your belly, so regardless of where the extra fat is, the prescription is the same.  Lose excess fat.  Abdominal exercises are great for defining and strengthing the muscles.  Be sure that you are doing them correctly so that they are effective.  Work on pulling in the abdominals all of the time.  This will strengthen them, protect your back, improve your posture, and make you look thinner.

Love Handles
It's a genetic thing.  It also tends to be more of a guy thing.  Everything for the belly applies to this too.  I would also recommend exercises that build the lats, shoulders and chest.  This will give the appearance of a smaller waist.

Flabby Thighs
Just as I mentioned above, you cannot spot reduce, but you can tighten up your legs by building some muscle.  A lot of women are afraid that building muscle will increase size, but really the opposite is true.  One of the great things about lower body work is that it burns a lot of calories.  So, you  can decrease fat and build muscle at the same time.  Some of the best moves for the lower body are squats and lunges.  I also like to include pile squats for the inner and outer thigh and dead lifts for the hamstrings and gluteus.

Cankle
In case you are not familiar with the term, it refers to a lack for definition between the calf and ankle.   One of the main exercises I would recommend to increase calf definition is calf raises.  Try standing on a step with your heels hanging off.  Lower the heels and then lift up to your tippy toes, repeat.

Slouchy Back
Most people are not even aware of this in themselves, but with all of the time we spend at a desk and in front of a computer, this can really be a problem.  What happens is that the upper back muscles become stretched and weak and the chest muscles shorten.  Preforming exercises that strengthen the back, like rows and reverse flys can help.  Also, lengthen the chest muscles through stretching.  Try placing one hand on a wall and with that arm straight pull it back using the wall for resistance.  You can also grasp both hands behind you and press the shoulder blade together.

Even though we are all genetically predisposed to carry weight in places we may not like, we are not doomed to live with it.  Most trouble spots can be improved with the right amount of effort.  Try some of these exercises today, be consistent, and get results.

In Health,
Charity

23 and 1/2 hours: What is the single best thing we can do for our health?

Avoiding Fitness Plateaus

The dreaded Plateau!

You have been working hard to meet a fitness or weight loss goal and suddenly you stop making progress.  

This happens to a lot of people and it can be frustrating, but it is avoidable.  Basically, it's your body's way of telling you that it has become accustom to what you are doing and you need to change things up.  Here is a list of things you can do to avoid a plateau or overcome one.

1. Add intensity to your workout.  If you always go at the same speed, go faster.  Try adding in a few sprints.  Sprints can be done running, biking, elliptical, rower, pretty much anywhere.  
2. Add more weight.  If you have been lifting 5 pound weights for a month your body is not going to respond anymore.  If adding weight is not an option, try adding more reps.
3. Decrease rest time between sets.  
4. Add more sets.  Three sets of any one exercise is considered optimal, but their is not much research about adding more sets.  I will say from experience that an extra set increases the challenge.
5. Add another workout day.  If you have been working out 4 days a week, try 5.
6. Try something new.  Maybe this is a good time to really shake things up.  Take a class, join a team sport, or learn a new workout.
7. Look at your nutrition.  If you are close to meeting your goal you may find that you have to get a little stricter to make it to that goal.  Make sure you are eating enough, but enough of the right things.
8. Avoid overtraining.  It seems counterintuitive, but too much exercise can actually impede your progress.  Make sure you are giving your muscles a rest for at least 24 hours.  For example, if you worked upper body on Monday, work lower body one Tuesday.  If you are feeling weaker, getting ill frequently, have an injury, or are extremely tired these can be sign of overtraining.  Listen to your body!

The bottom line is that you are going to get the best results, and continue to get results when you change things up frequently.  You need to keep your body guessing so it cannot adapt.  Sometimes that will mean getting out of your comfort zone.  It will be well worth the challenge when you make it to your goal.  You are stronger than you think you are!

In Health,

Charity